Physical activity has a large effect on total human energy expenditure, and contributes 20-30% to the body's total energy output. The amount of energy expended for different activities will vary with the intensity and type of exercise. For each person, the range for total daily energy expenditure is highly variable, it depends on many factors, including: activity level, age, gender, size, weight and body composition.

One of the easiest methods for recording the intensity of a physical activity is the Metabolic Equivalent Task (MET) method. The MET calculator above uses this scientific approach to determine calories burned during exercise. The energy cost of many activities has been determined, usually by monitoring the oxygen consumption during the activity, to determine an average oxygen uptake per unit of time. This value is then compared to the resting oxygen uptake. One MET is the energy expended at rest, two METs indicates the energy expended is twice that at rest, three METs is triple the resting energy expenditure, etc.

Remember that MET values for each activity are approximations; there may be considerable individual variation. To get daily or weekly MET scores, multiply the MET value for each activity (from the table below) by the hours expended in that activity each time, then add all the activities over the time period. Our MET calculator automates this process for quick and accurate results.

How to Use the MET Calculator

The MET calculator for exercise is designed for athletes, coaches, and fitness enthusiasts to accurately track energy expenditure during training. Follow these simple steps:

Step 1: Enter Your Weight

Input your body weight in either kilograms or pounds. Athletic presets are available for common weight ranges.

Step 2: Select Activity

Choose from over 35 activities organized by intensity level, from light walking to competitive running.

Step 3: Input Duration

Enter the activity duration in minutes. The calculator provides real-time results as you type.

Understanding MET Values and Calculations

The metabolic equivalent calculator uses a simple formula to determine calorie expenditure:

Calories Burned = METs × Weight (kg) × Time (hours)

For example, a 70kg athlete performing an 8 MET activity (like jogging at 5 mph) for 30 minutes would burn: 8 × 70 × 0.5 = 280 calories. This MET calculation method provides a standardized way to compare energy expenditure across different activities and individuals.

MET Values Reference Table

Activity Level METs/Hr of Activity Activity
Very Light 1.3 Standing
  1.5 Reading, talking on telephone
  1.8 Sitting in class, studying, note taking
Light 2.0 Walking at a slow pace (1-2 mi/hr), playing a musical instrument, light gardening, light office work, light use of hand tools (watch repair or micro-assembly, light assembly/repair); standing, light work (bartending, store clerk, assembling, filing)
Light Plus 2.5 Walking downstairs, cooking, light housekeeping, shopping, pushing a stroller with child, walking a dog
  2.5 - 3 Walking at an average pace (2-2.5 mi/hr), slow dancing, Golf (using power cart), bowling, fishing
  3.0 Standing doing light/moderate work (assemble/repair heavy parts, welding, auto repair, pack boxes for moving, etc), patient care (as in nursing); driving heavy tractor, bus or truck, Washing car or windows, mopping, moderately vigorous playing with children, sweeping outside house, vacuuming, picking fruit or vegetables, scrubbing floors
Moderately Vigorous 3.5 Walking at a brisk pace (1 mi every 20 min), weight lifting, water aerobics, golf (not carrying clubs), leisurely canoeing or kayaking, walking on job, 3 mph (one mile every twenty minutes), in office - moderate speed, not carrying anything, or carrying only light articles.
  4 Walking at a very brisk pace (1 mi every 17 to 18 min), climbing stairs, dancing (moderately fast), leisurely bicycling <10 mph, raking the lawn, planting shrubs, weeding the garden, heavy yard work or gardening activities, masonry, painting, paper hanging, moderately heavy lifting, moderately heavy farm work.
Moderately Vigorous Plus 4.5 Slow swimming, golf (carrying clubs)
  5 Walking at a very brisk pace (one mi every 15 min), most doubles tennis, dancing (more rapid), some exercise apparatuses, walking downstairs or standing, carrying objects about 25-49 lb, digging, spading, vigorous gardening, using heavy power tools; general gardening, mowing lawn (hand mower), painting, carpentry, cleaning gutters, laying carpet, other vigorous activities, chopping wood.
Vigorous 6 Slow jogging (one mi every 13 to 14 min), Ice or roller skating, Doubles tennis (if you run a lot), Using heavy tools (not power) such as shovel, pick, spade; driving heavy machinery, forestry
  6 - 7 Hiking
  6 - 8 Rowing, canoeing, kayaking vigorously, Dancing (vigorous), Some exercise apparatuses
  6-10 Bicycling 10 to 16 mph, Swimming laps moderately fast to fast, aerobic calisthenics
  7 - 12 Singles tennis, squash, racquetball
  8 Jogging (1 mile every 12 min), Skiing downhill or cross country, Heavy farming work
  10 Running 6 mph (10-minute mile)
  13.5 Running 8 mph (7.5-minute mile)
  16 Running 10 mph (6-minute mile)

Sport-Specific MET Applications

Athletes in different sports can use the MET calculator for athletes to optimize their training programs:

Endurance Athletes

Marathon runners and cyclists use MET values to balance training intensity. Long runs at 8-10 METs build aerobic capacity, while recovery runs at 5-6 METs promote adaptation.

Team Sports

Soccer, basketball, and hockey players experience variable METs (4-12) during games. Coaches can use team mode to track total squad energy expenditure during practice.

Strength Athletes

Weight training typically ranges from 3-6 METs depending on intensity. Powerlifters and bodybuilders can track caloric needs for bulking or cutting phases.

Understanding Your MET Calculator Results

When you use our free MET calculator, the results provide multiple insights:

  • Total Calories Burned: The primary metric for energy expenditure during your activity
  • Calories per Minute: Helps you understand exercise efficiency and intensity
  • MET Value: The metabolic intensity of your chosen activity
  • Athletic Category: Classification of your exercise intensity level
  • Training Recommendations: Guidance based on your results and fitness goals

MET Values for Athletic Training Zones

Understanding MET levels for exercise helps athletes train in appropriate zones:

Pro Tip: Elite athletes typically train across all MET zones: 3-5 METs for recovery, 6-10 METs for aerobic development, and 10+ METs for anaerobic power and speed work.

Frequently Asked Questions

What is a MET in exercise?

A MET (Metabolic Equivalent of Task) is a unit that estimates the energy cost of physical activities. One MET equals the energy you burn at rest, approximately 1 kcal/kg/hour. Activities are rated as multiples of this resting rate.

How accurate is the MET calculator?

MET calculators provide estimates within ±10-15% accuracy for most individuals. Factors like fitness level, body composition, and exercise efficiency can affect actual calorie burn. Athletes with higher fitness levels may burn fewer calories at the same MET level due to improved efficiency.

How many METs is a good workout?

A good workout typically ranges from 3-8 METs. Moderate intensity (3-6 METs) is recommended for health benefits, while vigorous exercise (6+ METs) builds cardiovascular fitness. Athletes often train at 8-12 METs for performance improvement.

Can I use METs to plan my weight loss?

Yes, METs help calculate calorie expenditure for weight loss planning. To lose 1 pound weekly, create a 500-calorie daily deficit through exercise and diet. Use the MET calculator to determine how much exercise you need to reach your calorie burn goals.

What's the difference between METs and heart rate zones?

METs measure absolute exercise intensity based on oxygen consumption, while heart rate zones measure relative intensity based on individual maximum heart rate. METs are consistent across individuals, while heart rate zones vary by fitness level and age.

How do METs relate to VO2 max?

METs directly relate to VO2: 1 MET = 3.5 ml O2/kg/min. Your VO2 max in METs indicates the highest intensity you can sustain. Elite endurance athletes may have a VO2 max of 15-20 METs, while average adults range from 8-12 METs.

References

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  3. American College of Sports Medicine. (2021). "ACSM's Guidelines for Exercise Testing and Prescription." 11th Edition.
  4. Wood, Robert J. (2025). "MET Values and Energy Expenditure in Sports." TopEndSports Science Review.
  5. Norton K, Norton L, Sadgrove D. (2010). "Position statement on physical activity and exercise intensity terminology." Journal of Science and Medicine in Sport.
  6. McArdle WD, Katch FI, Katch VL. (2015). "Exercise Physiology: Nutrition, Energy, and Human Performance." 8th Edition.
  7. Byrne NM, Hills AP, Hunter GR, et al. (2005). "Metabolic equivalent: one size does not fit all." Journal of Applied Physiology.
  8. Kozey S, Lyden K, Staudenmayer J, Freedson P. (2010). "Errors in MET estimates of physical activities using 3.5 ml·kg−1·min−1 as the baseline oxygen consumption." Journal of Physical Activity and Health.