METs Calculator
A MET (metabolic equivalent) compares an activity's energy cost with sitting still. Choose any activity, from walking and cricket to housework, enter your weight and time, and see the calories you burned and your weekly MET-minutes.
1 MET equals the energy expended while resting quietly (~1 kcal per kg per hour or 3.5 ml O2/kg/min). Doing an 8 MET activity burns 8 times more energy than resting. The WHO recommends 600 to 1,200 MET-minutes per week for optimal cardiovascular health.
Calories Burned (MET Model)
8.3 METs (Compendium Code 12020)One Metabolic Equivalent of Task (1 MET) equals the energy expended while sitting quietly (~1 kcal/kg/hour or 3.5 ml O2/kg/min). Doing "Running, 5.0 mph (8.0 km/h) — 7:30 min/km pace" requires 8.3 times your resting metabolic rate.
Session Volume
249 MET-min
8.3 MET × 30 min
Weekly Volume
747 MET-min
3 sessions / week
WHO Recommendation
Meets WHO Target (600–1,200)
600–1,200 MET-min/week guideline
World Health Organization Physical Activity Targets
| Activity Tier | Examples | WHO Target |
|---|---|---|
| Light Intensity (< 3.0 MET) | Slow stroll, casual office work | Replaces sedentary sitting time |
| Moderate Intensity (3.0 – 5.9 MET) | Brisk walk (5 km/h), recreational cycling, housework | WHO recommends 150–300 min/week |
| Vigorous Intensity (≥ 6.0 MET) | Running, fast cycling, swimming laps, circuit training | WHO recommends 75–150 min/week |
| Total Weekly Energy (WHO) | Equivalent to 600 – 1,200 MET-minutes per week | Reduces cardiovascular and all-cause mortality |
Data sourced from the 2024 Adult Compendium of Physical Activities and WHO Physical Activity Guidelines.
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Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
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How to use METs Calculator
- 1Enter your body weight in kilograms or pounds.
- 2Select or search for your activity from over 80 verified Compendium entries.
- 3Specify session duration in minutes and weekly frequency.
- 4Evaluate calories burned and your progress toward WHO weekly exercise guidelines.
The 2024 Adult Compendium of Physical Activities
MET values are catalogued by research institutions to standardize energy expenditure across epidemiological studies. Light activities rate < 3.0 METs, moderate activities rate 3.0 to 5.9 METs, and vigorous activities rate 6.0+ METs.
Frequently Asked Questions
What does 1 MET mean?
The energy you use sitting quietly, about 1 kcal per kg of body weight per hour.
How do I calculate calories from METs?
Calories per minute = MET × 3.5 × weight in kg ÷ 200.
What are MET-minutes?
MET value multiplied by minutes of activity. 30 minutes of a 4 MET activity = 120 MET-minutes.
Related Calculators
Walking Calories Burned Calculator
Calculate calories burned walking with the ACSM walking equation, incline grade, and backpack load.
Cycling Calories Burned Calculator
Calculate cycling calories burned from speed and terrain, or with high precision from power meter watts.
Running Calories Burned Calculator
Calculate calories burned running by weight, pace, duration, and treadmill incline using ACSM equations.
TDEE Calculator
Estimate your Total Daily Energy Expenditure and discover your true maintenance calories.
Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain.
Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water