A MET — short for Metabolic Equivalent of Task — is a simple way to compare the effort of any activity against sitting still. One MET equals the energy you burn at complete rest, roughly 1 kcal per kilogram of body weight per hour. This MET calculator takes an activity, your weight, and how long you do it, and converts them into three practical numbers: the MET value, your total MET-minutes, and an estimate of the calories you burned.
The MET scale comes from the Compendium of Physical Activities, a research reference maintained by exercise scientists for more than thirty years. Because every activity is rated on the same 1-to-10+ scale, you can compare walking, cycling, swimming, and sitting on a single ruler instead of guessing.
How to Use
- Pick your Activity from the dropdown. Each option is pre-rated with its Compendium MET value: sitting and resting is about 1.2 METs, walking at a 3.5 mph brisk pace is 4.3 METs, moderate cycling is about 7.5 METs, running a 5-minute-per-mile pace (5 mph) is 8.3 METs, and swimming laps is around 10.0 METs.
- Enter your Weight in pounds. Heavier people burn more calories doing the exact same movement, so this number drives the calorie estimate.
- Type the Duration of the session in minutes. MET-minutes scale linearly with time, so a 30-minute walk counts for half of a one-hour walk.
- Optionally set Days per Week. This projects your weekly MET-minutes so you can compare your activity against the widely cited guideline of 500–1,000 MET-minutes per week.
- Read the result card. The highlighted lines are your MET-minutes (the public-health dose of activity) and your gross calories burned. A separate line shows the extra calories burned above what you would have burned just sitting, plus an estimate per hour and per week.
The engine converts pounds to kilograms internally, multiplies MET by your weight and the time in hours, and reports both gross energy (everything you burned during the session) and net energy (only the calories attributable to the exercise itself).
The MET Formula
The calculation follows the standard Compendium method used in exercise science:
Calories burned = MET × body weight (kg) × time (hours)
And:
MET-minutes = MET × duration (minutes)
To convert pounds to kilograms, divide your weight by 2.2046. For example, a 180 lb person weighs 81.65 kg. Walking at 3.5 mph costs 4.3 METs. For 30 minutes (0.5 hours), gross calories burned are 4.3 × 81.65 × 0.5 ≈ 175.5 kcal, and MET-minutes are 4.3 × 30 = 129 MET-minutes.
Because 1 MET already represents resting metabolism, the "extra" calories above resting are found by subtracting 1 from the MET value: net calories = (MET − 1) × weight kg × hours. For the same 180 lb walker, that is (4.3 − 1) × 81.65 × 0.5 ≈ 134.7 kcal. This net figure is the one most useful for weight management, because it strips out the energy you would have burned anyway.
Over a full hour of that same brisk walk, the numbers double: about 351 kcal gross and roughly 258 MET-minutes. That is why a single hour of brisk walking nearly delivers half of the 500 MET-minute weekly target on its own.
What MET Values Actually Mean
Think of MET as a multiplier on your resting burn. A 2 MET activity uses twice the energy of sitting; a 10 MET activity uses ten times as much.
- Under 3 METs — light activity: slow walking, cooking, light housework, desk work.
- 3 to 6 METs — moderate activity: brisk walking at 3.5 mph, casual cycling, doubles tennis, easy hiking.
- 6 to 9 METs — vigorous activity: running at 5 mph, vigorous cycling, lap swimming, aerobics.
- 9+ METs — very vigorous: running faster, competitive sports, stair climbing, circuit training.
The World Health Organization and the CDC recommend adults accumulate about 150 minutes of moderate activity (or 75 minutes of vigorous activity) per week. Translated into MET-minutes, that target lands in the 500–1,000 MET-minute-per-week band shown on the result card.
Examples
Example 1 — The classic brisk walk. A 180 lb person walks at 3.5 mph for 30 minutes, five days a week. The MET value is 4.3, the session is 129 MET-minutes, and gross calories are about 176 kcal per walk. Across five days, weekly MET-minutes reach 645, comfortably inside the recommended 500–1,000 band, with roughly 875 kcal burned above resting each week.
Example 2 — A lunch-hour run. A 150 lb runner covers a 5 mph pace for 45 minutes, three days a week. Running at 5 mph is 8.3 METs. The session is 8.3 × 45 = 373.5 MET-minutes and burns about 424 kcal gross (373 kcal net). Three sessions a week deliver over 1,120 MET-minutes, pushing past the upper guideline band on running alone.
Example 3 — Comparing two activities. The same 180 lb person swims laps (10.0 METs) for 30 minutes instead of walking. Swimming produces 300 MET-minutes and about 351 kcal gross — roughly double the calories of the brisk walk in the same 30 minutes, because swimming at 10 METs is more than twice the 4.3 MET walking effort.
FAQ
What does MET stand for?
MET stands for Metabolic Equivalent of Task. One MET is defined as the energy expended while sitting quietly, roughly 3.5 milliliters of oxygen consumed per kilogram of body weight per minute, or about 1 kcal per kilogram per hour. Every other activity is rated as a multiple of that resting baseline.
How is MET calculated from an activity?
MET values are assigned by the Compendium of Physical Activities, a peer-reviewed reference that measures oxygen consumption during each activity in a lab and divides it by resting oxygen consumption. You do not measure it yourself — you look up the activity's MET number and multiply it by your weight and time to get calories.
How do I convert MET to calories burned?
Use the formula calories = MET × weight in kg × time in hours. First convert pounds to kilograms by dividing by 2.2046. For example, a 180 lb (81.65 kg) person at 4.3 METs for 30 minutes burns 4.3 × 81.65 × 0.5 ≈ 176 kcal gross.
What are MET-minutes and why do they matter?
MET-minutes = MET × duration in minutes. They are the dose of physical activity used in public-health guidelines. Accumulating 500–1,000 MET-minutes per week (about 150 minutes of moderate activity) is linked to lower cardiovascular risk, better blood pressure, and improved metabolic health.
What is the difference between gross and net calories burned?
Gross calories is the total energy used during the activity, including the energy you would have burned just sitting. Net calories subtracts that resting baseline by using (MET − 1) instead of MET. For weight-loss planning, net calories is the more honest number, because it counts only the extra work the exercise added.
Is walking 3.5 mph really 4.3 METs?
Yes. In the Compendium, walking at 3.5 mph on a firm, level surface is rated 4.3 METs. Faster walking, uphill walking, or carrying weight raises the MET value, while a slow stroll under 3 mph drops closer to 2.5–3.0 METs.
How accurate is this calorie estimate?
MET-based estimates are reliable within about 20–30% for most people. Actual burn varies with fitness level, terrain, age, sex, and running or walking efficiency. The numbers here are planning-grade estimates, not clinical measurements, and are intended to help you compare activities and track weekly activity rather than to replace a wearable or lab test.
Disclaimer
This MET calculator is provided for informational purposes only and is not medical advice. It estimates energy expenditure from standard Compendium MET values and a simple body-weight formula; individual results vary with fitness, terrain, age, sex, and health status. Do not use these numbers to diagnose, treat, or manage any medical condition, calorie-restriction diet, or exercise prescription. Consult a qualified physician or registered dietitian before starting a new exercise program or making significant changes to your activity or diet.