MET Value Calculator

About the MET Value Calculator

MET stands for Metabolic Equivalent of Task — it's a universal way to measure the intensity of any physical activity. 1 MET is the energy you burn sitting quietly at rest. An activity rated 6 METs burns 6 times more energy than sitting still. This calculator helps you understand MET values and convert them into meaningful calorie estimates.

METs are used by exercise physiologists, fitness professionals, and health organizations to classify activity intensity. The WHO, CDC, and ACSM all use METs in their physical activity guidelines. Understanding METs lets you compare activities on a level playing field — from gentle stretching to full-intensity sprinting.

Enter a MET value (or select a common activity), your weight, and duration to calculate calories burned and see how the activity compares across the intensity spectrum.

When This Page Helps

METs let you compare activities on the same intensity scale. If you know an activity's MET value, you can turn it into an approximate calorie cost for your body weight and duration, which is useful for comparing workouts, logging activity, or building a balanced weekly plan.

How to Use the Inputs

1. Enter a MET value directly, or select a common activity to auto-fill its MET value.
2. Enter your body weight.
3. Enter the duration of the activity.
4. View total calories burned, hourly rate, and intensity classification.
5. Check the intensity spectrum to see where your activity falls.
6. Review the MET reference table for common activities.

Example Calculation

Tips & Best Practices

• Physical activity guidelines recommend 500–1000 MET-minutes per week for health benefits.
• To calculate MET-minutes: multiply the MET value by the number of minutes. 30 minutes at 6 METs = 180 MET-minutes.
• A MET value describes the activity's intensity, not the total calorie burn — your weight and duration determine the actual calories.
• Very fit individuals may find a given MET value easier than average, but the calorie estimate is still based on body weight.
• For weight loss, aim for activities above 5 METs for more efficient calorie burning.
• NEAT (non-exercise activity thermogenesis) activities at 1.5–3 METs still contribute significantly to daily calorie expenditure over many hours.

The Science Behind METs

The concept of the Metabolic Equivalent of Task was developed to provide a simple, standardized way to express the energy cost of physical activities. While direct measurement of oxygen consumption remains the gold standard, METs allow researchers, clinicians, and fitness professionals to communicate about activity intensity without complex physiological measurements.

MET-Minutes for Weekly Activity Goals

Health organizations express their recommendations in MET-minutes per week to account for the fact that different activities burn energy at different rates. The WHO recommends 600–1500 MET-minutes per week for substantial health benefits. You can accumulate these through many short bouts of moderate activity or fewer bouts of vigorous activity.

Limitations of MET Values

MET values are population averages and may not reflect your individual energy expenditure precisely. Factors like body composition, environmental conditions (heat, altitude, wind), technique efficiency, and fitness level can cause 10–30% variation from published values. For the most accurate estimates, combine MET calculations with heart rate monitoring.

Frequently Asked Questions

• What does 1 MET equal?

  1 MET = the energy you burn at complete rest (sitting quietly). Physiologically, it equals an oxygen consumption of 3.5 mL of O₂ per kg of body weight per minute, or approximately 1 kcal per kg of body weight per hour. For a 70 kg person, 1 MET ≈ 70 kcal/hour.

• How are MET values determined?

  MET values are measured in laboratory settings using indirect calorimetry — subjects wear a mask that measures oxygen consumption while performing the activity. The measured VO₂ is divided by the resting VO₂ (3.5 mL/kg/min) to get the MET value. These values are compiled in the Compendium of Physical Activities.

• What are MET-minutes and why do they matter?

  MET-minutes = MET value × minutes of activity. They're used in physical activity guidelines to account for both intensity and duration. The WHO recommends 600–3000 MET-minutes per week. For example, 150 minutes of brisk walking (3.5 METs) = 525 MET-minutes, which meets the minimum recommendation.

• Is a MET value the same for everyone?

  The MET value of an activity is standardized, but the actual energy cost (VO₂) at rest varies between individuals. The standard 3.5 mL/kg/min is based on a 70 kg, 40-year-old male. Older, less fit, or obese individuals may have a lower resting MET, which means MET-based calculations may slightly overestimate their calorie burn.

• How do METs relate to heart rate?

  Generally, higher MET activities correlate with higher heart rates, but the relationship isn't perfectly linear. Heart rate is influenced by many factors including fitness level, hydration, caffeine, and temperature. METs measure the metabolic cost directly, while heart rate is an indirect proxy. For precise comparisons, use METs rather than heart rate.

• What is considered moderate vs vigorous activity?

  The standard classification is: light < 3 METs, moderate 3–6 METs, vigorous > 6 METs. Moderate activities include brisk walking, recreational cycling, and gardening. Vigorous activities include running, swimming laps, and competitive sports. Health guidelines recommend a mix of both for optimal fitness benefits.