METs Calorie Calculator (Activity Energy Expenditure)
Calculate calories burned for any activity using its MET value and your bodyweight.
What this calculates
MET (metabolic equivalent of task) measures activity intensity vs sitting at rest (1 MET ≈ 1 kcal/kg/hr). Brisk walking is 4 METs; running at 6 mph is 10 METs. This calculator turns MET and duration into estimated calorie burn for any bodyweight.
Formula & how it works
Calories = METs × weight(kg) × duration(hr). Common METs: sleep 0.9, walking 3.0, brisk walk 4.3, cycling moderate 6.8, running 6 mph 10, swimming laps 8, HIIT 12.
Worked example
70 kg, 45 min cycling at 6.8 METs. Calories = 6.8 × 70 × 0.75 = 357 kcal.
Frequently asked questions
Where to find MET values?
Compendium of Physical Activities (Ainsworth et al., 2011) lists 800+ activities.
Resting calorie included?
Yes — METs include resting burn. To get 'extra' burn vs sitting, subtract 1 from METs.
Accuracy?
±10-20% across people. Best for relative comparison (was today harder than yesterday?) rather than absolute.
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