What Is the METs to Calories Calculator?
A MET (Metabolic Equivalent of Task) measures how hard an activity is relative to sitting quietly. One MET equals the energy you use at rest — roughly 3.5 milliliters of oxygen per kilogram of body weight per minute. An activity rated at 8 METs burns energy eight times faster than resting. This calculator converts any MET value into calories burned, so you can estimate the energy cost of walking, cycling, swimming, lifting weights, or any tracked workout.
How to Use It
Enter three numbers: the activity's MET value (look it up in the Compendium of Physical Activities — e.g. slow walking ≈ 3, jogging ≈ 7, running fast ≈ 11.5), your body weight in kilograms, and how many minutes you exercised. The calculator returns total calories for the session plus burn rate per minute and per hour.
The Formula Explained
The standard equation is: $$\text{kcal} = \frac{\text{METs} \times 3.5 \times \text{weight (kg)}}{200} \times \text{minutes}$$. The \(3.5\) represents resting oxygen uptake (mL/kg/min), and dividing by \(200\) converts oxygen consumption into kilocalories (since approximately 5 kcal are released per liter of oxygen consumed). Multiplying by minutes scales it to your full session.
Worked Example
Suppose you cycle at 8 METs, weigh 70 kg, and ride for 30 minutes: $$\text{kcal} = 8 \times 3.5 \times 70 \div 200 \times 30 = 1960 \div 200 \times 30 = 9.8 \times 30 = 294 \text{ kcal}$$ Your burn rate is 9.8 kcal/min and 588 kcal/hour.
FAQ
Are the results exact? No — METs are population averages. Individual factors like fitness, body composition, and efficiency cause real burn to vary by 10–15%.
Should I use pounds? The formula uses kilograms. Divide pounds by 2.205 to convert (e.g. \(154 \div 2.205 \approx 70\) kg).
Where do I find MET values? The Compendium of Physical Activities lists hundreds of activities; most fitness trackers and apps also publish them.
