MET Calories Calculator
Estimate calories burned for any activity by MET value: running, cycling, swimming, gym, yoga and more. Weight and duration based.
About this tool
Pick an activity and its MET value, add your weight and duration, and get the calories burned — the standard way exercise science estimates energy use.
Compare workouts in one table: 45 minutes of running versus an hour of yoga is a different calorie game entirely. Use it to plan training, meals and weight goals without guessing.
FAQ
What is a MET?
Metabolic equivalent: 1 MET = resting energy use. Running at 8 km/h is about 8.3 METs — 8.3x your resting burn.
How accurate is the MET formula?
Good within about 10-15% for average individuals. Muscle mass, terrain and intensity variation shift the real number.
How do I use it for weight loss?
A 500 kcal daily deficit burns about 0.5 kg of fat per week — use the calculator to see how much exercise contributes to that target.