MET Calorie Burn Calculator — Any Activity

MET Calculator Guide

What Is MET?

MET (Metabolic Equivalent of Task) is the ratio of metabolic rate during an activity to resting metabolic rate. MET = 1.0 = resting. MET = 2.0 = twice resting energy expenditure. Calorie formula: kcal = MET × weight (kg) × duration (hours). Example: running at MET 10 for 30 minutes at 70kg: kcal = 10 × 70 × 0.5 = 350 kcal. MET values are taken from the Compendium of Physical Activities (Ainsworth et al.) — the standard reference used in exercise science research. For net calories burned during exercise, excluding what you'd burn anyway at rest, subtract 1 MET from the activity's value before calculating.

What's the key thing to understand about MET Values for Common Activities?

Sedentary (MET 1-1.5): sleeping, watching TV, light desk work. Light (MET 1.5-3): slow walking, standing, light housework. Moderate (MET 3-6): brisk walking, cycling at leisure, yoga, golf, doubles tennis, gardening. Vigorous (MET 6-9): jogging, swimming laps, aerobics classes, weight training, cycling at pace. Very vigorous (MET 9+): running at race pace, competitive cycling, rowing hard, competitive sports. Physical activity guidelines: 150 min/week moderate (MET 3-6) or 75 min/week vigorous (

What's the key thing to understand about Accuracy Limitations?

MET values are population averages — individual variation is significant. Factors not captured: fitness level (trained athletes burn fewer calories at the same pace because they are more efficient). Body composition (more muscle increases BMR and calorie burn at any MET). Heat and humidity (increase energy expenditure). Terrain (uphill running is not the same MET as flat running). Heart rate monitoring: a heart rate monitor gives a more personalised estimate than MET — though even HR-based estim

What's the key thing to understand about Comparing Activities by Calorie Efficiency?

Most calories per minute (vigorous activities at 75kg): running 12 km/h: 15 kcal/min. Rowing machine (vigorous): 11.3 kcal/min. Cycling fast: 13.8 kcal/min. Swimming laps (vigorous): 10 kcal/min. Most sustainable calorie burn (moderate intensity, sustainable for 60+ min): cycling at 20 km/h: 7.5 kcal/min × 60 min = 450 kcal. Brisk walking: 4.4 kcal/min × 60 min = 264 kcal. The 'best' exercise for calorie burn is whichever one you will actually do consistently. High-intensity exercise burns more calories per minute, but a lower-intensity activity you can sustain for much longer often burns comparable or more total calories over a full session.