MET Calculator
Use your MET calculator to instantly estimate how many calories you burn in a set timeframe for a specific activity.
What is MET?
MET stands for Metabolic Equivalent of Task or simply Metabolic Equivalents. METs allow you to more accurately determine calorie burn for specific activities.
According to the Compendium of Physical Activities, an activity with a 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 a MET of 0.95 and burns even fewer calories than watching TV
Sitting and doing light office tasks or eating a meal has a MET of 1.5
Most construction and general carpentry work have a MET of 4
Carrying heavy loads and digging ditches has a MET of 8
Light jogging combined with walking has a MET of 6
Running at a quick pace has a MET value of 19
Calculating calorie burn and energy expenditure using METs is significantly more accurate compared to a TDEE multiplier, which classifies different activities more broadly.
Typically, MET is separated into 3 categories of activity:
MET < 3 - Light intensity
MET 3 to 6 - Moderate intensity
MET > 6 - High intensity
What is a MET calculator?
A MET calculator estimates the calories burned during various physical activities based on their Metabolic Equivalent of Task (MET) value. It helps quantify energy expenditure by considering factors like:
Body weight
Activity type
Intensity
Duration
MET calculators can help you track fitness progress, manage weight, or create exercise plans.
How a MET calculator works
The calculator uses the MET value of an activity, which indicates how much energy (calories) you burn compared to resting (1 MET equals the energy used while sitting quietly).
It factors in:
MET value of the activity
Your body weight (heavier people burn more calories for the same activity)
Duration of the activity (in minutes)
To calculate calorie burn using METs, use this formula:
Our MET calculator makes calculating calorie burn easier. You choose from a list of common activities, enter your weight, and the time spent per activity.
This MET calculator is quite advanced since it gives you a primary activity and a specific motion in separate dropdowns. You get a better estimate of calories burned.
Benefits of a MET calculator
Using a MET calculator gives you numerous benefits. The tool helps you form a picture of your exercise activity and the effect on your calories.
Here are the top 5 benefits of using a MET calculator:
Personalized calorie burn estimates
It provides accurate calorie burn estimates based on your body weight and activity intensity, allowing for more effective fitness planning.
Track progress toward fitness goals
Estimating calorie expenditure with a MET calculator helps you track your progress. This makes it easier to adjust workouts to meet weight loss or fitness targets.
Compare different activities
It allows you to compare the caloric burn of various activities. This helps you choose exercises that best fit your fitness goals and preferences.
Promotes a balanced fitness routine
The tool encourages you to create a balanced workout plan. High and low-intensity activities let you form a sustainable and effective fitness routine.
Motivation and accountability
Seeing tangible results can boost motivation. You're more likely to stay accountable to your exercise goals and remain committed to regular physical activity.
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