MET Value Lookup Calculator

MET stands for Metabolic Equivalent of Task. It measures how much energy an activity requires relative to rest. A MET of 1 equals the energy you burn sitting quietly, while a MET of 10 means you're burning ten times that energy. METs allow scientists and fitness professionals to compare the intensity of different physical activities on a standard scale.

The formula is: Calories per minute = MET × 3.5 × body weight in kg / 200. Multiply that by the total number of minutes to get total calories burned. This formula is derived from the Compendium of Physical Activities and is widely used in exercise science research.

Light activities fall below 3 METs, moderate activities range from 3–6 METs, and vigorous activities exceed 6 METs. For cardiovascular health benefits, most guidelines recommend aiming for activities in the 3–6 MET range for at least 150 minutes per week, or vigorous activities (6+ METs) for 75 minutes per week.

MET-based calculations provide a reasonable population-level estimate, but individual results can vary by ±10–20% depending on factors like fitness level, age, muscle mass, and exercise efficiency. Published MET values are averages from oxygen consumption studies and represent typical adults performing each activity.

Yes — by knowing how many calories different activities burn for your body weight, you can plan an activity mix that creates a caloric deficit over time. A deficit of roughly 3,500 kcal corresponds to approximately 0.45 kg (1 lb) of fat. Combining higher-MET activities with consistent frequency is more effective than sporadic high-intensity sessions.

METs measure the absolute energy cost of an activity relative to rest, while heart rate zones measure cardiovascular intensity as a percentage of your maximum heart rate. Both track exercise intensity but from different angles. METs are better for estimating total calorie expenditure across activities, while heart rate zones are more useful for personalizing cardiovascular training load.

One MET is defined as an oxygen uptake of 3.5 mL of oxygen per kilogram of body weight per minute, which is the average resting metabolic rate. VO2 max — your maximum oxygen uptake — can be estimated in METs by dividing VO2 max (mL/kg/min) by 3.5. An athlete with a VO2 max of 56 mL/kg/min has a functional ceiling of about 16 METs.

MET values are normalized per kilogram of body weight, so a heavier person burns more absolute calories doing the same activity at the same MET intensity. The formula multiplies MET by body weight in kg, meaning a 90 kg person burns roughly 50% more calories than a 60 kg person for the same activity and duration.