Estimate exercise calories with MET

This calculator uses MET (Metabolic Equivalent of Task) to estimate calories burned from weight, duration, and exercise intensity. You can also compare equivalent exercises, save scenarios, copy results, and export a clean two column PDF.

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MET basics and intensity tips

How to use the Calories Burned Calculator

  1. 1

    Enter your weight

    Type your weight and choose kilograms or pounds.

  2. 2

    Select exercise and intensity

    Pick an activity and choose light, moderate, or vigorous intensity.

  3. 3

    Enter duration

    Provide minutes (1 to 600). MET updates automatically unless you choose Custom MET Input.

  4. 4

    Calculate and review

    See calories burned, equivalent exercises, charts, then save scenarios or export a PDF.

Detailed guide and references▶

Understanding MET values

MET stands for Metabolic Equivalent of Task. It compares the energy cost of an activity to resting. 1 MET is roughly the energy cost of sitting quietly, and higher MET values indicate more intense activity.

  • Light intensity: typically about 1.1 to 2.9 METs
  • Moderate intensity: typically about 3.0 to 5.9 METs
  • Vigorous intensity: typically 6.0 METs or higher
Woman checking smartwatch during exercise
MET helps convert activity intensity into an estimated energy cost.

Calculation formula

This calculator uses the standard estimate:

  • Calories burned = MET × Weight(kg) × Duration(hours)

The result is an estimate. Real-world energy expenditure can vary due to movement efficiency, terrain, temperature, and measurement differences.

Factors affecting calories burned

  • Body weight: heavier individuals generally burn more calories at the same MET and time.
  • Intensity: higher MET means higher burn rate per hour.
  • Fitness and efficiency: trained people may perform an activity more efficiently.
  • Conditions: heat, cold, hills, wind, and surface can change real burn.

Exercise intensity guidelines

  • Light: easy breathing, you can sing comfortably.
  • Moderate: noticeable breathing, you can talk in full sentences.
  • Vigorous: deep breathing, speaking is difficult.

Calorie burn comparison examples

Typical per-hour values can vary, but as a rough idea for a 70 kg person:

  • Light: around 200 to 300 kcal/hour (slow walking, light housework)
  • Moderate: around 350 to 500 kcal/hour (brisk walking, recreational swimming)
  • Vigorous: around 500 to 900 kcal/hour (running, competitive sports)

FAQs

What is MET?▶

MET compares an activity's energy cost to resting. Higher MET values mean higher intensity.

Why do real calories differ from the estimate?▶

Fitness, efficiency, terrain, temperature, and device error can all change actual burn.

How do I pick light, moderate, or vigorous?▶

Light is easy effort, moderate is noticeable effort where you can talk, vigorous is hard effort where talking is difficult.

Can I enter a custom MET?▶

Yes. Choose Custom MET Input and enter a positive MET value.

Key takeaways

  • MET converts activity intensity into an estimated burn rate.
  • Calories burned depends on MET, weight, and duration.
  • Real-world results can vary based on conditions and efficiency.
  • Use charts and equivalents to understand the result quickly.
  • Save scenarios and export PDF for tracking or sharing.

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Calculator

Enter your workout details and click Calculate.
MET is auto-filled unless you choose Custom MET Input.

These results are for reference only and were developed for educational and testing purposes.