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Use our free Metabolic Equivalent Calculator to estimate your METs and calories burned during any physical activity. Simple, accurate, and helpful for fitness and weight loss tracking.
A Metabolic Equivalent of Task (MET) is a unit used to estimate the amount of energy your body uses during physical activity compared to resting. One MET is defined as the energy cost of sitting quietly, which is roughly 3.5 ml of oxygen per kilogram of body weight per minute. It's a simple way to track how hard your body is working during different activities.
For example, walking at a moderate pace might require 3.5 METs, while running can reach 9 or more METs. Knowing your METs can help you estimate calories burned and measure workout intensity, especially useful for weight loss and fitness goals.
You can calculate METs using this simple formula:
METs = (Calories burned × 200) ÷ (Weight in kg × Time in minutes)
If you're tracking your heart rate, there's also a way to estimate METs from that:
METs = (Heart Rate ÷ Resting Heart Rate)
However, this method is less accurate unless you're using consistent heart rate tracking over time.
For example:
If you weigh 70 kg and burned 210 calories in 30 minutes, your METs would be:
METs = (210 × 200) ÷ (70 × 30) = 200
METs = 200 ÷ 2100 = 9.5 METs
This means your activity was quite intense like jogging or running.
Our Metabolic Equivalent Calculator is designed to be simple and accurate. Just enter your weight, duration of activity, and calories burned (or select from a list of common activities). It instantly shows your METs, helping you understand the intensity of your workout.
Our tool supports all fitness levels and works well for beginners, athletes, and people aiming to lose weight or manage health conditions.
Here is a basic idea of activity MET values:
Knowing how many METs a 30-minute walk gives you (usually around 3–4 METs) helps you plan your exercise routine better. Walking 1 mile typically ranges between 2.5–3.5 METs depending on pace.
If you’re trying to lose weight, stay fit, or track your health, the Metabolic Equivalent Calculator is an excellent tool. It allows you to see the intensity of your workouts and estimate calories burned without needing fancy gadgets.
Our calculator helps you convert different metrics like watts to METs, track treadmill performance, or simply answer questions like “How many METs is walking 1 mile?” or “How do I calculate METs from heart rate?”
Use it daily, and it will be a game changer for your fitness journey.
A MET (Metabolic Equivalent of Task) represents how much energy your body uses while doing a specific activity compared to resting.
A 30-minute brisk walk typically equals around 3.5 to 4 METs, depending on your speed and body weight.
Use the formula: METs = (Heart Rate ÷ Resting Heart Rate). This gives a rough estimate of effort level.
Yes. Higher MET activities burn more calories. Tracking METs helps you plan effective workouts for fat loss.
Enter your weight, time, and calories burned (or select an activity), and the calculator will show your MET value instantly.