How to Calculate Calories Burned by Activity (MET)

What a MET actually is

One MET is the energy you burn at complete rest — roughly 3.5 milliliters of oxygen per kilogram of body weight per minute, or about one calorie per kilogram per hour. Every activity is rated as a multiple of that resting rate.

So a 4-MET activity burns four times as much energy as sitting. This lets a single number describe intensity across walking, cycling, swimming, housework, or lifting, no matter who is doing it.

The calorie formula, step by step

Calories burned = MET × 3.5 × weight in kilograms ÷ 200 × minutes. The 3.5 and 200 come from oxygen consumption and the energy released per liter of oxygen, so you do not need to memorize where they came from — just plug in your numbers.

Weight is the key variable: a heavier person burns more calories doing the exact same activity, because moving more mass costs more energy. That is why calorie counts always scale with body weight in kilograms.

Typical MET values for common activities

Slow walking is about 2.5 METs, brisk walking around 4, cycling at a moderate pace roughly 6 to 8, running at a steady pace 8 to 10, and vigorous swimming near 8 to 10. Housework and light gardening sit near 3 to 4 METs.

These are averages from the published Compendium of Physical Activities. Your real burn varies with fitness, terrain, and technique, so treat MET estimates as a solid ballpark rather than an exact meter.

Frequently asked questions

What is 1 MET equal to?

One MET is your resting energy use, about 3.5 milliliters of oxygen per kilogram per minute, or roughly one calorie per kilogram of body weight per hour.

Does the MET formula account for my fitness level?

Not directly. It assumes an average person, so a very fit or very unfit individual may burn slightly different amounts. Weight and duration are the main drivers of the estimate.

How is a MET different from calories?

A MET measures intensity relative to rest and is the same for everyone. Calories measure actual energy burned and depend on your weight and how long you exercise.

Which activities have the highest MET values?

Vigorous efforts like fast running, competitive swimming, jumping rope, and uphill cycling reach 10 METs or more, burning the most calories per minute.