MET Calculator

Estimate how much energy an activity uses, with the assumptions clearly shown.

Search more than 1,100 activities from the 2024 Adult Compendium, calculate from treadmill speed and incline, or use known cycling power. See gross calories, calories above rest, MET-minutes and a realistic uncertainty range.

A MET calculator that shows more than one answer

Most calorie calculators take a MET value, body weight and duration, then present one number as if it were exact.

This calculator goes further. It lets you choose the calculation method, adjust important defaults and distinguish between total energy expenditure and the calories added by the activity itself.

You can calculate using:

• An activity from the searchable MET library
• Treadmill speed and incline
• Known mechanical power, such as cycling watts
• Your own custom MET value

The activity library is based on the 2024 Adult Compendium of Physical Activities, the latest major update to the widely used research reference.

What is a MET?

MET stands for Metabolic Equivalent of Task. It describes the energy cost of an activity relative to a standard resting metabolic rate.

A standard MET uses an oxygen consumption of 3.5 millilitres per kilogram of body weight per minute. An activity rated at 6 METs therefore requires approximately six times this standard resting rate.

That makes MET values useful for comparing activities. It does not mean that every person performing the same activity will burn exactly the same number of calories.

Your actual energy expenditure can vary with your fitness, age, body composition, technique, environment and the true intensity of the activity.

How to use the calculator

1. Choose a calculation model

Use the activity library for everyday activities and sports. Choose the treadmill model when you know your speed and incline, or the power model when you have a measured wattage.

2. Enter your details

Add your body weight and the duration of the activity. Depending on the selected model, you can also adjust values such as incline, mechanical efficiency, resting metabolism or the energy equivalent of oxygen.

3. Interpret the results

The calculator reports several results because each answers a different question:

• Gross calories: Total estimated energy used during the session, including the energy you would have used at rest
• Net calories above rest: The additional energy attributed to the activity
• Standard MET: Intensity relative to the standard resting value used by the Compendium
• Personal resting ratio: Intensity relative to your selected or predicted resting metabolism
• MET-minutes: MET value multiplied by activity duration in minutes
• Estimate range: An indication of how much the result may change when reasonable assumptions vary

Gross calories versus net calories

Gross and net calories are both valid, but they should not be used interchangeably.

Gross calories represent all energy used during the selected period. If you exercise for 45 minutes, this includes the calories your body would have burned during those 45 minutes even without exercising.

Net calories subtract that resting expenditure. They show the additional energy used because you performed the activity.

Use gross calories when you want the total energy cost of a session. Use net calories when adding exercise to a daily calorie estimate that already includes your resting energy expenditure.

Standard MET versus your personal resting ratio

Published MET values use a standard resting rate so activities can be compared consistently across studies. That standard may not match your actual metabolism.

The calculator therefore keeps two concepts separate:

• Standard MET preserves the published activity value
• Personal resting ratio compares the estimated activity expenditure with your chosen resting baseline

For general comparisons, the standard value is usually appropriate. For a more individual estimate, you can select an age-specific resting value, use a predicted resting metabolism or enter a measured value.

How calorie expenditure is calculated

For an activity with a published MET value, the conventional calculation is based on estimated oxygen consumption:

Calories per minute = MET × 3.5 × body weight in kg ÷ 200

This version assumes that one litre of oxygen represents approximately five kilocalories of energy.

The calculator also lets you adjust that energy equivalent. Treadmill calculations use speed and incline to estimate oxygen demand, while the power model converts mechanical output into metabolic energy using an efficiency assumption.

Changing these assumptions can noticeably affect the answer. That is why they are visible and adjustable instead of being hidden inside the result.

How reliable is a MET calculation?

A MET calculation is an estimate, not a direct measurement.

The 2024 Adult Compendium contains more than 1,100 activity descriptions. Most values are based on measured energy expenditure, while others remain estimates where suitable measurements are unavailable.

Even a measured group average cannot capture every individual. Pace descriptions such as “moderate effort” may also represent different intensities for different people.

For the most dependable estimate:

• Select the activity description that most closely matches what you actually did
• Use measured speed, incline or power when available
• Enter an accurate current body weight
• Adjust the resting baseline only when you have a good reason to do so
• Treat the uncertainty range as more informative than a single exact number

Laboratory indirect calorimetry remains more precise than any online calculator.

What are MET-minutes?

MET-minutes combine intensity and duration.

For example, an activity rated at 5 METs performed for 30 minutes equals 150 MET-minutes.

This measure is useful for comparing sessions with different durations and intensities. MET-minutes describe activity volume; they are not a calorie measurement and do not depend on body weight.

Frequently asked questions

Which calorie result should I use?

Use gross calories when you need the total energy expenditure during the session. Use net calories above rest when your daily calorie budget already includes the energy you would normally burn during that time.

Why does this calculator differ from my fitness watch?

Wearables may use heart rate, movement sensors, personal history and proprietary algorithms. A MET calculator uses published activity values or physiological equations. Neither method is exact, and differences between them are normal.

What should I choose as my resting baseline?

Use the standard adult value when comparing your result with published MET values. An age-specific, predicted or measured resting value may provide a more personal comparison, but only when the information entered is appropriate and reliable.

Can I enter my own MET value?

Yes. Choose the custom activity option and enter the MET value you want to use. This is useful for activities measured in a study, laboratory or specialised training system.

Can this calculator estimate cycling calories from watts?

Yes. Select the known-power model and enter the average mechanical power. The calculation also depends on the assumed mechanical efficiency, which you can adjust.

Does the calculator work for treadmill walking and running?

Yes. The treadmill model uses speed and incline instead of requiring you to choose a general activity description.

Is the result suitable for medical or nutrition decisions?

The result is intended for education, comparison and general planning. It should not replace metabolic testing or individual advice from a qualified healthcare or nutrition professional.