MET Activity Lookup — Calories Burned by Exercise
Look up the MET value for hundreds of activities and convert it to calories burned using your body weight and exercise duration.
Reviewed by Sher, Sports Science & Nutrition Specialist
Formula
Calories = MET * Weight(kg) * Duration(hours)
Where MET is the Metabolic Equivalent of Task for the selected activity, Weight is in kilograms, and Duration is in hours. One MET equals approximately 1 calorie per kilogram of body weight per hour, representing the resting metabolic rate. Higher MET values indicate more intense activities that burn proportionally more energy.
Worked Examples
Example 1: Moderate Running Calorie Calculation
Problem:An 80 kg person runs at 6 mph (10 min/mile pace, MET 9.8) for 45 minutes. Calculate calories burned.
Solution:Calories = MET * Weight(kg) * Duration(hours)\nCalories = 9.8 * 80 * (45/60)\nCalories = 9.8 * 80 * 0.75\nCalories = 588\nCalories per minute = 588 / 45 = 13.1
Result:Total calories: 588 | Rate: 13.1 cal/min
Example 2: Mixed Activity MET Comparison
Problem:A 65 kg person wants to compare 30 minutes each of yoga (MET 2.5), swimming (MET 7.0), and cycling (MET 8.0).
Solution:Yoga: 2.5 * 65 * 0.5 = 81 calories\nSwimming: 7.0 * 65 * 0.5 = 228 calories\nCycling: 8.0 * 65 * 0.5 = 260 calories\nTotal for all three (90 min): 569 calories\nAverage MET across session: 569 / (65 * 1.5) = 5.8
Result:Yoga: 81 cal | Swimming: 228 cal | Cycling: 260 cal | Total: 569 cal
Frequently Asked Questions
What is a MET value and what does it represent?
MET stands for Metabolic Equivalent of Task and represents the energy cost of physical activity as a ratio compared to resting metabolism. One MET equals the energy expenditure at rest, approximately 3.5 milliliters of oxygen consumed per kilogram of body weight per minute, or roughly 1 calorie per kilogram of body weight per hour. An activity with a MET value of 5.0 means you are burning five times as many calories as you would at complete rest. The Compendium of Physical Activities, maintained by researchers at Arizona State University, catalogs MET values for over 800 specific activities based on laboratory measurements of oxygen consumption. This standardized system allows researchers, clinicians, and fitness professionals to compare energy costs across vastly different types of physical activity.
How are MET values determined and measured for different activities?
MET values are determined through laboratory studies using indirect calorimetry, which measures oxygen consumption and carbon dioxide production during physical activity. Participants perform the activity while wearing a metabolic mask or being enclosed in a metabolic chamber that precisely quantifies gas exchange. The measured oxygen consumption is then divided by the resting metabolic rate (3.5 mL O2/kg/min) to calculate the MET value. Multiple participants are typically tested and values are averaged to account for individual variation. The Compendium of Physical Activities, first published by Dr. Barbara Ainsworth in 1993 and regularly updated since then, compiles these laboratory measurements into a comprehensive database. Some activities have been measured extensively with large sample sizes, while others rely on smaller studies or extrapolation from similar activities.
How do you calculate calories burned from a MET value?
Calculating calories burned from a MET value uses a straightforward formula: Calories = MET * body weight in kilograms * duration in hours. For example, a 70 kg person performing an activity with a MET value of 8.0 for 45 minutes would burn: 8.0 * 70 * 0.75 = 420 calories. This formula works because one MET equals approximately 1 calorie per kilogram per hour at rest, and the MET value scales this proportionally based on activity intensity. To find net calories burned (above resting), subtract the resting metabolic cost by using MET minus 1 in the formula. Some calculators also apply a correction factor based on age and fitness level, since the standard 3.5 mL O2/kg/min resting value can vary by up to 20 percent among individuals.
Why do MET values vary for the same activity at different intensities?
MET values vary for the same activity at different intensities because energy expenditure scales with effort level, speed, resistance, and biomechanical demands. For running, each additional mile per hour of speed requires proportionally more oxygen consumption and energy production due to increased ground reaction forces, faster leg turnover, and greater wind resistance. Cycling shows similar patterns where power output increases roughly with the cube of speed due to aerodynamic drag. Swimming intensity varies with stroke technique, speed, and water conditions. Even weight lifting has different MET values depending on the load intensity, rest periods, and whether the workout emphasizes strength (heavier, fewer reps, more rest) or endurance (lighter, more reps, less rest). Understanding these intensity-dependent variations helps users select the most accurate MET value for their specific workout characteristics.
References
Reviewed by Sher, Sports Science & Nutrition Specialist · Editorial policy