MET to Calories Calculator

One MET — a metabolic equivalent of task — is the energy you use sitting still, defined as about 3.5 millilitres of oxygen per kilogram of bodyweight per minute. Every activity is expressed as a multiple of that resting rate, so a 5-MET activity uses roughly five times the energy of sitting quietly. Because the unit is tied to your bodyweight, the same MET translates into more calories for a heavier person — which is exactly why weight is in the conversion.

The conversion formula

Spelled out, calories = MET × weight in kilograms × hours × 1.05. The 1.05 is not arbitrary: that resting oxygen rate (3.5 mL/kg/min) works out to about 1.05 calories per kilogram per hour once you account for the energy released per litre of oxygen. The simpler “× 1.0” shortcut you sometimes see drops that factor and under-estimates the burn by about 5%, which is why this tool keeps the 1.05.

The Compendium labels intensity in three bands: under 3 MET is light, 3 to just under 6 MET is moderate, and 6 MET or more is vigorous. These are descriptive conventions, not prescriptions — they simply give a quick read on where an activity sits. A casual stroll is light, a brisk walk is moderate, and running or the Stairmaster is vigorous. The result above tags your MET with its band so the number has context rather than standing alone.

If you do not already have a MET value, you do not need to look one up. The main Calories Burned Calculator carries the Compendium MET for dozens of activities — walking, running, cycling, lifting and more — and does this same conversion behind the scenes. To see the calories you burn across a whole day, use the TDEE Calculator, or the BMR Calculator for the calories you burn purely at rest. These are general estimates, not medical advice.