METS (Metabolic Equivalent) Calculator

Select an activity (optional) and enter your body weight and duration to estimate calories burned. You can also estimate how long it may take to reach a target calorie burn, or plan a multi-activity session.

Note: Results are estimates for informational purposes and are not medical advice. If you are pregnant, have a chronic condition, injury, an eating disorder history, or concerning symptoms, talk with a clinician before starting or changing exercise. This tool may store your last inputs on your device (local storage); use Reset to clear.

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METs Formula

The following formula is used to determine the calories burned per minute of exercise based on the metabolic equivalents of that exercise.

C= METs * 3.5 *(BW) / 200

• Where C is the calories burned per minute (kcal/min)
• METS is the metabolic equivalent of the exercise
• BW is your body weight (kg)

To calculate your MET (metabolic equivalent), multiply your calories burned per minute by 200, divide by 3.5, then divide again by your body weight.

METs Definition

MET is short for metabolic equivalent. It’s a term used to describe the rate of energy usage a given activity uses with respect to a resting metabolic rate of a human.

For example, a MET of 2 uses twice as much oxygen per minute as the body does sitting at rest.

METs are often used in creating workout plans to help structure proper calorie burns throughout the plan.

Common MET Values For Exercises

The following table outlines common metabolic equivalent values for certain exercises. These are typical reference values and can vary by effort and individual factors; for standardized MET listings, check the Compendium of Physical Activities.

Example Problem