Physical activity comes in many forms, and the MET gives them a common currency. A MET, or metabolic equivalent of task, is the energy cost of an activity divided by the energy cost of resting. Sitting quietly is 1 MET; brisk walking is nearly 5; running at 6 mph is over 9. Multiply by your weight and time and you have calories. Multiply by time alone and you have MET-minutes, the unit in which many physical activity guidelines are written. This calculator does both, using the values in the 2024 Adult Compendium of Physical Activities or a MET value you enter yourself.
How to use the MET calculator
- Pick an activity, or choose “custom” to enter a MET value from a tracker or reference.
- Enter your weight and the minutes per session.
- Enter sessions per week to see your weekly MET-minutes.
- Read the calories, the oxygen use and the intensity class, and how your week compares with the guideline.
MET formulas
Calories per minute = MET × 3.5 × weight (kg) ÷ 200
Oxygen use (mL/kg/min) = MET × 3.5
MET-minutes = MET × minutes
| Intensity class | MET range | Examples |
|---|---|---|
| Sedentary behaviour | up to 1.5 | Sitting, lying, watching television |
| Light intensity | 1.6 – 2.9 | Slow walking, light housework, standing tasks |
| Moderate intensity | 3.0 – 5.9 | Brisk walking, easy cycling, doubles tennis, general gardening |
| Vigorous intensity | 6.0 and above | Running, fast cycling, swimming laps, singles tennis |
The definition of 1 MET as 3.5 mL O2 per kg per minute and the calorie equation (kcal/min = MET × 3.5 × kg ÷ 200, with 5 kcal per litre of oxygen) are from ACSM’s Guidelines for Exercise Testing and Prescription. The activity MET values are from Herrmann SD et al., 2024 Adult Compendium of Physical Activities, J Sport Health Sci 2024;13:6–12. Intensity classes follow the US Physical Activity Guidelines for Americans, 2nd edition (2018), and ACSM recommends 500 to 1,000 MET-minutes a week.
Worked example
A 70 kg person walks briskly (Compendium code 17200, 4.8 METs) for 30 minutes, 5 days a week.
- Calories per session = 4.8 × 70 × 0.5 = 168 kcal (5.6 kcal a minute).
- Oxygen use = 4.8 × 3.5 = 16.8 mL/kg/min.
- MET-minutes per session = 4.8 × 30 = 144; per week = 720, inside the 500–1,000 range.
- Intensity: moderate (3.0–5.9 METs).
Reading your weekly MET-minutes
- Under 500: below the minimum linked to substantial health benefit; adding walking is a simple start.
- 500 to 1,000: equals the 150 minutes of moderate activity or 75 of vigorous that guidelines recommend.
- Above 1,000: brings additional benefit for most people, with the same caveats about overuse and recovery.
- Vigorous minutes count double in the guideline shorthand, since a vigorous minute has roughly twice the MET value.
Where MET values come from
MET values in the Compendium are assigned from published measurements of oxygen uptake during each activity in adults. They are group averages and assume a standard resting rate of 3.5 mL/kg/min, which overstates resting energy in many people, particularly those with higher body fat. See the Calories Burned Calculator for more activities, the Calories Burned Walking Calculator and Calories Burned Running Calculator for speed-specific values, the Target Heart Rate Calculator for heart-rate intensity and the VO2 Max Calculator to estimate your aerobic fitness in METs.
This page is for information only and is not medical advice. Speak to a doctor about your own health, alcohol use, diet or exercise plans.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition, 2021.
- US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition, 2018.
Frequently asked questions
What is a MET?
A metabolic equivalent of task (MET) is a way of expressing the energy cost of an activity as a multiple of resting energy use. One MET is the energy you use sitting quietly, defined as 3.5 mL of oxygen per kilogram per minute, and equal to about 1 kcal per kilogram per hour.
How do I turn METs into calories?
Multiply the MET value by your weight in kilograms and the time in hours: calories = MET × kg × hours. A person weighing 70 kg doing a 4.8 MET walk for 30 minutes uses 4.8 × 70 × 0.5 = 168 kcal, including resting energy.
What are MET-minutes?
MET-minutes are the MET value multiplied by the minutes of activity, and they let you add up different activities. Physical activity guidelines are often expressed as 500 to 1,000 MET-minutes a week, which is equivalent to 150 minutes of moderate (3 to 6 METs) activity.
What counts as moderate and vigorous?
The US CDC and WHO define moderate intensity as 3.0 to 5.9 METs and vigorous intensity as 6.0 or more. Light activity is 1.6 to 2.9 METs and sedentary behaviour is up to 1.5 METs.
How accurate are MET values?
They are averages for healthy adults from the Compendium of Physical Activities, so individual energy use varies with fitness, body composition and technique. They are best for comparing activities and planning, not for exact calorie accounting.