METs Calorie Calculator: Calories Burned by Exercise
Estimate the calories you burn from an activity using its METs value (metabolic equivalent of task), your body weight, and how long you do it. A table of typical METs values for walking, running, cycling, swimming, strength training, yoga, and housework lets you add activities with one click and total several of them. Everything is calculated in your browser, and nothing you type is sent to a server. For your daily calorie needs, try the BMR & Calorie Calculator, and to check your weight category, the BMI Calculator.
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Formula:Calories (kcal) = METs × body weight (kg) × time (hours) × 1.05 (1.05 is roughly the kcal per 1 MET, per kg, per hour)
METs table (common activities)
Pick an activity and press "Add" to put it in "Activities done" below. Values are approximate.
Walking & stairs
- Slow walk / stroll (level, about 2 mph or less)2.8 METs
- Walking (level, about 2.5 mph)3.0 METs
- Brisk walking (level, about 3.5 mph)4.3 METs
- Climbing stairs8.8 METs
Running
- Jogging (general)7.0 METs
- Running (about 5 mph)8.3 METs
- Running (about 6 mph)9.8 METs
Cycling
- Cycling, leisure (under 10 mph)4.0 METs
- Cycling, moderate (10–12 mph)6.8 METs
Swimming & water
- Swimming, freestyle, light effort5.8 METs
- Swimming, freestyle, vigorous9.8 METs
- Water walking4.0 METs
Strength & exercise
- Strength training, light to moderate3.5 METs
- Strength training, vigorous6.0 METs
- Yoga2.5 METs
- Stretching2.3 METs
- Calisthenics (radio taiso)4.0 METs
- Jumping rope8.8 METs
Sports
- Tennis (singles)7.3 METs
- Badminton (recreational)5.5 METs
- Golf (walking with clubs)4.8 METs
Housework & daily life
- Cooking / meal prep1.8 METs
- Laundry / hanging clothes2.0 METs
- Cleaning (vacuuming, mopping)3.3 METs
- Standing or light office work1.5 METs
Activities done
No activities yet. Choose one from the table above to add it.
Notes
- METs values are representative figures based on published sources such as the Compendium of Physical Activities and the National Institute of Health and Nutrition (Japan) METs table. Speed, intensity, and conditions change the value, so check the original sources for exact numbers.
- The 1.05 factor roughly includes the energy you would burn at rest, so the result is the total burned during the activity. To see only the extra calories from exercise, use the option that subtracts resting energy.
- The result is an estimate from weight, time, and METs, and does not reflect age, sex, fitness, or body composition. It is not a guarantee of actual energy use and is not medical or nutrition advice.
- If you have a health concern or medical condition, or are pregnant, talk to a doctor before starting an exercise program.
Glossary
METs (Metabolic Equivalent of Task)
A measure of how intense an activity is, expressed as a multiple of the energy you use at rest. Sitting quietly is 1 MET, normal walking is about 3 METs, and jogging is about 7 METs.
MET-hours
METs multiplied by hours of activity, a unit of total activity volume. For example, 30 minutes of a 3 METs activity is 1.5 MET-hours.
FAQ
What is the formula for calories burned from METs?
Calories (kcal) = METs × body weight (kg) × hours × 1.05. For example, a 60 kg person doing a 3 METs activity for one hour burns about 3 × 60 × 1 × 1.05 = 189 kcal. The 1.05 is roughly the kcal per 1 MET, per kg, per hour.
Where do the METs values come from, and are they exact?
They are representative values based on published sources such as the Compendium of Physical Activities and the METs table from Japan’s National Institute of Health and Nutrition. The real value changes with speed, intensity, and conditions, so check the original sources if you need precision. You can also enter any value with "Add with a custom METs value".
What does subtracting resting energy do?
The result of METs × weight × hours × 1.05 includes the energy you would burn at rest anyway (1 MET). The option calculates with (METs - 1) instead, so you see only the extra calories from the exercise. It is useful when you add your resting metabolism separately.
How are several activities totaled?
Each row is calculated as METs × weight × time × 1.05, and the rows are summed. You can add the same activity more than once. Time can be entered in hours and minutes, and the total time is shown too.
Why can the result differ from what I actually burn?
METs describe an average person and ignore age, sex, fitness, body composition, and technique. It can also differ from wearable devices. Treat it as a rough guide, and talk to a doctor if you have health concerns.
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