MET Calculator

The metabolic equivalent of task (MET) is the ratio of the metabolic rate during exercise to the metabolic rate at rest. Use the MET calculator to see how much calories you burn on a specific activity.

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What are METs (Metabolic Equivalents)?

MET stands for Metabolic Equivalent of Task or simply Metabolic Equivalents.

METs allow us to more accurately determine calorie burn for specific activities.

According to the Compendium of Physical Activities, an activity with an MET of 1 burns 1 kilocalorie per kilogram per hour. An example of this would be when you’re lying in bed, not talking and just mindlessly watching television.

Examples of MET Values

  • Sleeping has an MET of 0.95 and burns even less calories while sitting and doing light office tasks or simply eating a meal has an MET of 1.5.
  • Most construction and general carpentry work has an MET of 4 while carrying heavy loads and digging ditches has a higher MET of 8.
  • Some light jogging combined with walking has an MET of 6 while running at a very quick pace or a five-minute mile can have an MET value as high as 19.

From these examples, we can immediately see how calculating calorie burn and energy expenditure using METs is significantly more accurate compared to just using a TDEE multiplier which just classifies different activities in a very broad manner.

To calculate calorie burn using METs, use this formula:

MET value x 3.5 x (weight in kg) ÷ 200 = calories burned per minute

A MET Calculator makes calculating calorie burn easier by letting people simply choose from a list of common activities and entering their weight and the amount of time spent per activity.


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