Calculate Metabolic Equivalent of Task (MET) values and convert them to calories burned. Compare MET values across activities and intensity levels.
MET stands for Metabolic Equivalent of Task — it's a universal way to measure the intensity of any physical activity. 1 MET is the energy you burn sitting quietly at rest. An activity rated 6 METs burns 6 times more energy than sitting still. This calculator helps you understand MET values and convert them into meaningful calorie estimates.
METs are used by exercise physiologists, fitness professionals, and health organizations to classify activity intensity. The WHO, CDC, and ACSM all use METs in their physical activity guidelines. Understanding METs lets you compare activities on a level playing field — from gentle stretching to full-intensity sprinting.
Enter a MET value (or select a common activity), your weight, and duration to calculate calories burned and see how the activity compares across the intensity spectrum. Whether you are a beginner or experienced professional, this free online tool provides instant, reliable results without manual computation.
METs let you compare any two activities objectively. If you know an activity's MET value, you can calculate its calorie cost for your body weight and duration. This is more reliable than estimates from wearable devices and helps you design balanced workout programs. Having a precise figure at your fingertips empowers better planning and more confident decisions.
MET = VO₂ during activity / VO₂ at rest VO₂ at rest = 3.5 mL O₂/kg/min 1 MET ≈ 1 kcal/kg/hour Calories burned = MET × body weight (kg) × duration (hours) Intensity zones: • Light: < 3 METs • Moderate: 3–6 METs • Vigorous: 6–9 METs • Very vigorous: ≥ 9 METs
Result: 385 calories burned in 45 minutes
A 180-lb (81.6 kg) person performing an activity at 7 METs for 45 minutes burns: 7 × 81.6 × 0.75 = 385 kcal. At 7 METs this is a vigorous-intensity activity, equivalent to jogging or energetic hiking. The VO₂ during this activity would be approximately 7 × 3.5 = 24.5 mL O₂/kg/min.
The concept of the Metabolic Equivalent of Task was developed to provide a simple, standardized way to express the energy cost of physical activities. While direct measurement of oxygen consumption remains the gold standard, METs allow researchers, clinicians, and fitness professionals to communicate about activity intensity without complex physiological measurements.
Health organizations express their recommendations in MET-minutes per week to account for the fact that different activities burn energy at different rates. The WHO recommends 600–1500 MET-minutes per week for substantial health benefits. You can accumulate these through many short bouts of moderate activity or fewer bouts of vigorous activity.
MET values are population averages and may not reflect your individual energy expenditure precisely. Factors like body composition, environmental conditions (heat, altitude, wind), technique efficiency, and fitness level can cause 10–30% variation from published values. For the most accurate estimates, combine MET calculations with heart rate monitoring.
1 MET = the energy you burn at complete rest (sitting quietly). Physiologically, it equals an oxygen consumption of 3.5 mL of O₂ per kg of body weight per minute, or approximately 1 kcal per kg of body weight per hour. For a 70 kg person, 1 MET ≈ 70 kcal/hour.
MET values are measured in laboratory settings using indirect calorimetry — subjects wear a mask that measures oxygen consumption while performing the activity. The measured VO₂ is divided by the resting VO₂ (3.5 mL/kg/min) to get the MET value. These values are compiled in the Compendium of Physical Activities.
MET-minutes = MET value × minutes of activity. They're used in physical activity guidelines to account for both intensity and duration. The WHO recommends 600–3000 MET-minutes per week. For example, 150 minutes of brisk walking (3.5 METs) = 525 MET-minutes, which meets the minimum recommendation.
The MET value of an activity is standardized, but the actual energy cost (VO₂) at rest varies between individuals. The standard 3.5 mL/kg/min is based on a 70 kg, 40-year-old male. Older, less fit, or obese individuals may have a lower resting MET, which means MET-based calculations may slightly overestimate their calorie burn.
Generally, higher MET activities correlate with higher heart rates, but the relationship isn't perfectly linear. Heart rate is influenced by many factors including fitness level, hydration, caffeine, and temperature. METs measure the metabolic cost directly, while heart rate is an indirect proxy. For precise comparisons, use METs rather than heart rate.
The standard classification is: light < 3 METs, moderate 3–6 METs, vigorous > 6 METs. Moderate activities include brisk walking, recreational cycling, and gardening. Vigorous activities include running, swimming laps, and competitive sports. Health guidelines recommend a mix of both for optimal fitness benefits.