METs Calculator

Calculate calories burned during physical activities using Metabolic Equivalents (METs) to better understand your energy expenditure.

Disclaimer

This tool provides estimates for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

Calculate Your Energy Expenditure

Weight

Weight Unit

MET Value

Check the reference table for common activity MET values

Duration (minutes)

Understanding METs and Energy Expenditure

What are METs?

MET (Metabolic Equivalent of Task) is a unit that estimates the energy cost of physical activities. One MET is defined as the energy expenditure while sitting at rest, equivalent to 3.5 ml of oxygen uptake per kilogram per minute for an average adult.

Why METs Matter

Understanding MET values helps you quantify the intensity of your physical activities and estimate calorie expenditure. This knowledge can assist in weight management, designing exercise programs, and achieving fitness goals more effectively.

How to Calculate Calories Burned

The formula to calculate calories burned is: Calories = MET × Weight in kg × Time in hours. This calculator does the math for you, but understanding the formula helps you make informed decisions about your activities.

MET Values Reference Table

Activity	MET Value	Intensity
Sitting quietly	1.0	Light
Walking, slow	2.5	Light
Bicycling, leisure	4.0	Moderate
Swimming, moderate effort	5.8	Moderate
Running, 8 min/mile	11.8	Vigorous
Jumping rope	12.3	Vigorous

Tips for Accurate Measurement

Use accurate weight measurements for best results
MET values are averages - individual energy expenditure may vary
Consider factors like fitness level, body composition, and exercise efficiency
For weight management, combine MET calculations with dietary considerations

Important Note:

While MET values provide a useful estimate, individual calorie expenditure can vary based on factors such as age, fitness level, body composition, and exercise efficiency. Always consult with healthcare or fitness professionals for personalized advice.

Activity Comparator

Compare how long you would need to perform different activities to burn the same amount of calories.

Base Activity

Duration (minutes)

Select activities and click compare to see results.

Frequently Asked Questions

What exactly is a MET?

A MET (Metabolic Equivalent of Task) is a ratio of your working metabolic rate relative to your resting metabolic rate. One MET is defined as the energy it takes to sit quietly, which for the average adult is about 3.5 milliliters of oxygen per kilogram of body weight per minute.

How accurate are MET calculations?

MET values provide reasonable estimates for population averages but may not be precise for individuals. Factors like age, fitness level, body composition, and efficiency of movement can affect actual energy expenditure. MET calculations are best used as general guides rather than exact measurements.

Can I use METs to lose weight?

MET calculations can help you understand the energy cost of different activities, which can inform weight management strategies. However, successful weight loss involves multiple factors including diet, overall activity level, and metabolic health. Consult with a healthcare provider before starting any weight loss program.

Why do different sources show different MET values for the same activity?

MET values can vary between sources due to differences in research methodologies, intensity interpretations, and population samples. The Compendium of Physical Activities is the most widely accepted reference, but even it provides ranges for some activities based on intensity variations.

How often should I recalculate my calorie expenditure?

It's a good idea to recalculate your energy expenditure if your weight changes significantly, if you change the intensity or duration of your activities, or if you switch to different types of exercises. For those monitoring weight management, recalculating every 4-6 weeks can help maintain accuracy.

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METs Calculator (Metabolic Equivalents)

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