Exercise Calories from MET Calculator
Estimate gross activity energy and net energy above a one-MET reference from entered intensity, weight and duration.
YOUR CALCULATION
Result
—
Calculation steps
Work through one step at a time or reveal the complete calculation. The steps use your current inputs.
How to calculate
Use the Compendium convention of approximately one kcal per kg per hour per MET, keeping gross and net quantities distinct.
Gross kcal=MET×kg×hours; net above1MET=(MET−1)×kg×hours
Worked example
At 6 MET, 70 kg and 30 minutes, gross energy is 210 kcal. The 1 MET reference is 35 kcal and net energy above that reference is 175 kcal.
Assumptions and input details
Enter the MET appropriate to your activity and use the same convention throughout. This uses the stated kcal/kg/hour convention; the alternative oxygen-consumption approximation can give different numbers. Individual expenditure varies and is not measured here. MET below1 produces negative net relative to the one-MET reference. No exercise prescription or calorie replacement target is provided.
References: Compendium of Physical Activities: MET definition
Unit definitions
Unit selection is independent of language. Each selector contains only units for its physical quantity. Calculations use defined base units internally.
The 19 mass definitions distinguish avoirdupois and troy measures, metric and regional measures. Japanese kin is 600 g; mainland Chinese shijin is 500 g.
Regional measures are not interchangeable merely because their names look similar. This is a documented selection, not a claim to include every historical unit.
NIST measurement tables · Japanese traditional units · Mainland China and Hong Kong unit distinctions
Using this calculator
Can I enter my own problem?
Yes. Replace the example values with your own inputs. The result, calculation steps, tables and applicable diagrams update from those inputs. Blank or invalid values clear the result; example values are never silently substituted for missing inputs.
Are the results exact?
Results use floating-point arithmetic and displayed rounding. Read the formula, assumptions and any stated data precision before interpreting the result.
Is my input uploaded?
The calculation runs in your browser. No account, file upload or external AI service is required. Inputs are not saved between page reloads.
Estimate resting energy expenditure and an activity-multiplied daily total using the published Mifflin–St Jeor equation.
Build a dated-offset sequence of work intervals, rests, sets, preparation and cooldown.
Convert joules, kilowatt-hours, thermochemical calories, Btu and separately labeled therm definitions.
Reserved advertising space.