Advanced METs Calculator

METs Calculator Form

Enter your activity details. You can use a preset MET value or type a custom one.

Activity category

Activity preset

Custom MET value

Leave blank to use the preset value.

Effort multiplier

Body weight

Weight unit

Duration hours

Duration minutes

Duration seconds

Sessions per week

Target calories

Preset MET preview

This tool estimates exercise energy cost using standard MET equations. It supports planning and education, not diagnosis or personal medical treatment.

Example Data Table

Activity	MET	Weight	Duration	Calories Burned	MET-Minutes
Walking at 5 km/h	3.5	70 kg	30 min	128.6 kcal	105.0
Running at 8 km/h	8.3	70 kg	30 min	305.0 kcal	249.0
Cycling, moderate	7.5	70 kg	45 min	413.4 kcal	337.5
Yoga, general	2.5	70 kg	60 min	183.8 kcal	150.0

Example values are estimates and vary with technique, efficiency, body composition, and real training intensity.

Formula Used

1) Oxygen consumption from METs
VO₂ (ml/kg/min) = MET × 3.5

2) Calories burned per minute
Calories/min = (MET × 3.5 × weight in kg) ÷ 200

3) Total calories burned
Total calories = Calories/min × total minutes

4) MET-minutes
MET-minutes = MET × total minutes

5) Weekly totals
Weekly value = session value × sessions per week

6) Total oxygen used
Total O₂ liters = (VO₂ × weight in kg × minutes) ÷ 1000

7) Effort-adjusted MET
Adjusted MET = base MET × effort multiplier

How to Use This Calculator

Select an activity category and then choose a preset.
Enter a custom MET value only when you want to override the preset.
Pick an effort multiplier if the session felt easier or harder than normal.
Type your body weight and choose kilograms or pounds.
Enter exercise duration using hours, minutes, and seconds.
Add sessions per week for weekly training totals.
Optionally enter a calorie target to estimate required session length.
Click Calculate METs to show the results above the form.
Use the export buttons to save results as CSV or PDF.

Frequently Asked Questions

1) What does MET mean?

MET stands for metabolic equivalent of task. One MET represents resting energy use. Higher MET values mean higher exercise intensity and greater energy demand.

2) How accurate are calorie estimates?

They are practical estimates, not exact measurements. Actual calories can differ because of body composition, fitness, terrain, movement efficiency, temperature, and how closely your effort matches the listed MET value.

3) Should I use a preset or custom MET?

Use a preset for convenience and standard planning. Use a custom value when you have a lab estimate, a coach-provided figure, or a trusted reference for your exact task.

4) What are MET-minutes used for?

MET-minutes combine intensity and time. They help compare sessions, track weekly activity volume, and support exercise planning across different activities with different effort levels.

5) Why does body weight matter?

The calorie equation uses body mass directly. Two people doing the same activity for the same time can burn different calories if their body weights differ.

6) What does the effort multiplier do?

It slightly adjusts the preset MET value. This is useful when your workout felt easier, harder, or more demanding than the standard activity description.

7) Can I use this for weekly training planning?

Yes. Enter sessions per week to estimate weekly calories and weekly MET-minutes. That makes it easier to compare training loads and monitor consistency over time.

8) Is this calculator medical advice?

No. It is an educational and planning tool. For exercise clearance, chronic disease management, or medical concerns, consult a qualified healthcare professional.

Your METs Results

Calories Trend by Duration