What a MET value means
MET stands for metabolic equivalent of task. One MET is roughly the energy your body uses sitting quietly at rest, about one calorie per kilogram of body weight per hour. An activity rated at 8 METs therefore burns about eight times as much energy as resting.
This calculator multiplies the activity’s MET value by your body weight in kilograms and the time in hours. Heavier people and longer or more intense sessions all push the calorie total up.
Why intensity matters most
The biggest lever on calories burned is how hard you work, captured by the MET value. Vigorous activities such as running or skipping burn far more per minute than gentle ones such as yoga or easy walking.
- Light effort (about 2–3 METs): slow walking, gentle yoga, stretching.
- Moderate effort (about 4–6 METs): brisk walking, recreational cycling, doubles tennis.
- Vigorous effort (about 7+ METs): running, fast cycling, swimming laps, jumping rope.
- Doubling the duration roughly doubles the calories, but raising the intensity often does more in less time.
Reading the result
The headline figure is the gross calories burned during the activity, including the energy you would have spent resting anyway. The calories-per-hour figure lets you compare activities on equal footing regardless of how long you did each one.
Because the estimate uses a single average MET per activity, it cannot tell the difference between an easy jog and an all-out sprint. Treat it as a useful ballpark rather than a precise measurement.
A note on health
These are general estimates for fitness planning, not medical advice. Actual energy use varies with fitness, body composition and effort. If you are starting a new exercise routine or have a health condition, check with a doctor about what level of activity is appropriate.
Formula
calories = MET × weight(kg) × duration(hours)Frequently asked questions
- How accurate is this estimate?
- MET-based estimates are a useful approximation but do not account for individual differences in metabolism, fitness or exact intensity, so treat the result as a ballpark figure.