Where do I find MET values for different activities?

The Compendium of Physical Activities, maintained by researchers at Arizona State University, catalogs MET values for hundreds of activities. The database is freely accessible online and includes codes for household chores, sports, occupational tasks, and recreational pursuits. MET values typically range from 1.0 for sedentary tasks to 18+ for very vigorous efforts.

Why does the calculator use kilograms instead of pounds?

The MET definition is standardized in metric units: 1 MET = 1 kcal/kg/hour. Using kilograms eliminates an intermediate conversion step and aligns with the scientific literature. Users measuring weight in pounds can divide by 2.205 to convert to kilograms before entering the value.

Does fitness level affect the accuracy of MET-based estimates?

Yes. More conditioned individuals often perform the same absolute workload with lower relative effort and sometimes lower total energy cost due to improved biomechanical efficiency. MET values in the Compendium represent average costs across heterogeneous study populations, so individual variation exists. The method remains useful for comparative purposes even when absolute accuracy varies.

Can I use fractional MET values?

The calculator accepts MET values in 0.1 increments, allowing input of published values like 4.3 METs for moderate-pace cycling or 8.5 METs for running at a 9-minute-mile pace. Fractional precision reflects the continuous nature of metabolic cost and matches the granularity reported in research literature.

How does this calculator differ from activity-specific tools?

Activity-specific calculators embed fixed MET values and may apply correction factors for speed, grade, or load. This custom MET tool requires the user to supply the MET value, offering flexibility for unusual activities or testing hypothetical scenarios. The underlying conversion formula is identical; only the input method differs.

Energy Expenditure

Custom Activity MET Calculator

Estimate calories burned for any activity using its MET value, body weight, and duration.

Last updated: 22 April 2026

What this tool does

This calculator estimates calories burned for any physical activity by applying the standard MET (Metabolic Equivalent of Task) equation from the Compendium of Physical Activities. It requires three inputs—the activity's MET value, body weight in kilograms, and duration in minutes—and outputs total energy expenditure in kilocalories based on the formula: Calories = MET × weight (kg) × time (hours). The estimate represents population-average energy cost and is most accurate when using validated MET values from published compendia for the specific activity performed.

Inputs

Result

—

Formula Used

Calories = MET \times w \times \frac{t}{60}

MET

MET value for the activity

w

Weight in kg

t

Duration in minutes

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How Custom Activity MET Calculator works

This calculator estimates energy expenditure for any physical activity using the metabolic equivalent of task (MET) framework. A MET represents the ratio of working metabolic rate to resting metabolic rate; one MET equals approximately 3.5 mL O₂/kg/min or 1 kcal/kg/hour. The tool multiplies the MET value of an activity by body weight and duration to produce total calories burned. Users input the MET value directly, making this tool suitable for activities not covered by pre-programmed calculators or for testing custom workload scenarios.

The formula

The calculation applies the standard MET-to-calorie conversion:

Calories = MET × weight (kg) × duration (hours)

MET values range from 1.0 (sitting quietly) to 20+ (competitive sprinting). The formula assumes that energy expenditure scales linearly with both body mass and time, and that the MET value accurately represents the metabolic cost of the activity being performed. The engine converts duration from minutes to hours before computing total caloric expenditure.

Where this method is most accurate

MET-based estimates work best for steady-state activities performed by adults of typical body composition. The method assumes a resting metabolic rate of 1 kcal/kg/hour, which holds reasonably well for individuals with normal lean-to-fat ratios. Accuracy declines for very short high-intensity intervals, activities with frequent pace changes, and individuals with atypical metabolic rates (elite athletes, metabolic disorders). The published MET values in the Compendium of Physical Activities were derived from studies of healthy adults, so extrapolation to children, older adults, or clinical populations introduces additional uncertainty. Environmental factors—heat, altitude, terrain—also affect true energy cost but are not reflected in standard MET tables.

What this tool does not do

This calculator returns an estimate from a population-derived formula; it does not measure individual metabolic response. It does not account for exercise efficiency, fitness level, or the thermic effect of food. The tool does not provide training plans, dietary targets, or weight-loss timelines. It does not distinguish between aerobic and anaerobic energy pathways, nor does it estimate substrate utilization (carbohydrate vs. fat oxidation). Users must source MET values independently; the calculator performs only the arithmetic conversion from MET to calories.

Disclaimer

This tool is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. The estimates produced are based on generalized population equations and may not reflect individual physiological variation. Consult a qualified healthcare provider or exercise physiologist before beginning any new exercise program or making decisions based on calculator output.

Questions

Where do I find MET values for different activities?: The Compendium of Physical Activities, maintained by researchers at Arizona State University, catalogs MET values for hundreds of activities. The database is freely accessible online and includes codes for household chores, sports, occupational tasks, and recreational pursuits. MET values typically range from 1.0 for sedentary tasks to 18+ for very vigorous efforts.
Why does the calculator use kilograms instead of pounds?: The MET definition is standardized in metric units: 1 MET = 1 kcal/kg/hour. Using kilograms eliminates an intermediate conversion step and aligns with the scientific literature. Users measuring weight in pounds can divide by 2.205 to convert to kilograms before entering the value.
Does fitness level affect the accuracy of MET-based estimates?: Yes. More conditioned individuals often perform the same absolute workload with lower relative effort and sometimes lower total energy cost due to improved biomechanical efficiency. MET values in the Compendium represent average costs across heterogeneous study populations, so individual variation exists. The method remains useful for comparative purposes even when absolute accuracy varies.
Can I use fractional MET values?: The calculator accepts MET values in 0.1 increments, allowing input of published values like 4.3 METs for moderate-pace cycling or 8.5 METs for running at a 9-minute-mile pace. Fractional precision reflects the continuous nature of metabolic cost and matches the granularity reported in research literature.
How does this calculator differ from activity-specific tools?: Activity-specific calculators embed fixed MET values and may apply correction factors for speed, grade, or load. This custom MET tool requires the user to supply the MET value, offering flexibility for unusual activities or testing hypothetical scenarios. The underlying conversion formula is identical; only the input method differs.

Sources & Methodology

Applies the standard MET equation: Calories = MET × body weight (kg) × duration (hours). One MET is defined as 1 kcal/kg/hour, representing resting metabolic rate. Formula from Ainsworth et al., Compendium of Physical Activities (2011 update, Med Sci Sports Exerc).

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