What does this tool do?
A MET is a multiple of resting metabolic rate: 1 MET is roughly the energy used sitting quietly. The list below applies common MET values to your weight and exercise time.
The Formula
Calories = MET × 3.5 × weight (kg) ÷ 200 × minutesFrequently Asked Questions
What is a MET?
A metabolic equivalent is a multiple of resting energy use. One MET is about 3.5 mL of oxygen per kilogram per minute, roughly the cost of sitting still.
Why use average MET values?
They give a consistent comparison across activities without needing lab equipment. Pick the option closest to your actual pace and effort.