METs Calculator
Convert METs, body weight, and time into calories burned using the ACSM metabolic equation. Enter the MET value of an activity to estimate its energy cost.
Calculator by Toolsloft ↗- Total calories
- 294
- Calories per minute
- 9.8
METs let you compare the intensity of activities on one scale, where 1 MET is roughly the energy you use sitting still. If you know the MET value of an activity from a compendium, this tool converts it into calories burned for your weight and duration.
How this is calculated
Calories per minute equals METs times 3.5 times weight in kilograms divided by 200, the standard American College of Sports Medicine equation that converts oxygen use into energy. Total calories multiply that by the number of minutes. The 3.5 figure is resting oxygen uptake in milliliters per kilogram per minute.
How to use
- Look up the MET value of your activity (for example, about 8 for running at a moderate pace).
- Enter your body weight in kilograms and the duration in minutes.
- Read calories burned per minute and the session total.
Examples
- 8 METs, 70 kg, 30 min:
9.8 cal/min, 294 calories total - 11.5 METs, 80 kg, 20 min:
16.1 cal/min, 322 calories total
FAQ
- Where do I find MET values?
- The Compendium of Physical Activities lists MET values for hundreds of activities. Walking is around 3 to 4, cycling 6 to 10, and running 8 to 14 depending on pace.
- How accurate is the estimate?
- The ACSM equation is a solid population average, but real energy cost varies with fitness, terrain, and efficiency. Treat the result as a good estimate, not an exact measurement.