A multiple of resting metabolic rate. One MET is defined as an oxygen uptake of 3.5 mL per kilogram per minute, roughly what sitting quietly costs. An activity at 8 METs costs about eight times as much energy per minute as sitting still.

Why is the "above resting" figure lower?

Because your body would have spent the first MET anyway just being alive. An eight MET hour adds seven METs’ worth over what you would have used sitting down, not eight. That is the honest figure for what the workout added.

Why do the two methods disagree by 5%?

The simple form uses the approximation that one MET costs 1 kcal per kilogram per hour. Working from the oxygen-uptake definition gives about 1.05. Both are in common use, so both are shown rather than picking one silently.

Should I add these calories to my TDEE?

Usually not. If you chose an activity multiplier that already assumes you train, adding a workout figure on top double-counts it. That is the most common mistake people make using these two calculators together.

How accurate are MET values?

They are population averages. The Compendium itself notes that individual energy cost varies substantially with fitness, body composition, technique and environment. Treat a MET-derived figure as an order of magnitude, not a measurement.

Calories burned calculator

Energy used during an activity, from its metabolic equivalent. The figure above resting is shown too, because that is the number that actually reflects what the activity added.

Result

These are estimates from population-level equations, not a measurement of you and not medical advice. Individual results vary widely. Talk to a doctor or a registered dietitian before making significant changes to how you eat or train.

How this is calculated

MET methoddefault

              kcal = MET × body weight (kg) × hours

net of resting:
kcal = (MET − 1) × body weight (kg) × hours

Source: Ainsworth BE, Haskell WL, Herrmann SD et al., "2011 Compendium of Physical Activities", Medicine and Science in Sports and Exercise 43(8), 2011, pp. 1575–1581; Herrmann SD et al., "2024 Adult Compendium of Physical Activities", Journal of Sport and Health Science 13(1), 2024, pp. 6–12.
Assumes: That one MET costs about 1 kcal per kilogram per hour, and that a single MET value represents an activity for everyone doing it.
Accuracy: MET values are population averages from the Compendium, and individual cost varies with fitness, technique and terrain. The simple form under-reads by about 5% relative to the oxygen-uptake definition, which is also shown.

Oxygen-uptake method

              kcal/min = MET × 3.5 × body weight (kg) / 200

1 MET = 3.5 mL O₂ per kg per minute
1 L O₂ ≈ 5 kcal

Source: Derived from the MET definition in Ainsworth et al., 2011.
Assumes: The standard caloric equivalent of oxygen, which varies slightly with substrate use.
Accuracy: Closer to the Compendium’s own definition than the simple form, and about 5% higher. Neither is more "true"; the difference is smaller than the variation between individuals doing the same activity.

Which formula should you use

This page defaults to MET method. MET values are population averages from the Compendium, and individual cost varies with fitness, technique and terrain. The simple form under-reads by about 5% relative to the oxygen-uptake definition, which is also shown.

Oxygen-uptake method — Closer to the Compendium’s own definition than the simple form, and about 5% higher. Neither is more "true"; the difference is smaller than the variation between individuals doing the same activity.

Energy used by MET value and body weight, per 30 minutes

A MET is a multiple of resting metabolic rate. Walking briskly is around 4, running at 10 km/h is around 10. Heavier bodies use more energy for the same activity, which is why the columns rise.

Energy used by MET value and body weight, per 30 minutes
Activity intensity	55 kg	70 kg	85 kg	100 kg
3 METs	83	105	128	150
5 METs	138	175	213	250
7 METs	193	245	298	350
9 METs	248	315	383	450
11 METs	303	385	468	550

Questions

What is a MET?: A multiple of resting metabolic rate. One MET is defined as an oxygen uptake of 3.5 mL per kilogram per minute, roughly what sitting quietly costs. An activity at 8 METs costs about eight times as much energy per minute as sitting still.
Why is the "above resting" figure lower?: Because your body would have spent the first MET anyway just being alive. An eight MET hour adds seven METs’ worth over what you would have used sitting down, not eight. That is the honest figure for what the workout added.
Why do the two methods disagree by 5%?: The simple form uses the approximation that one MET costs 1 kcal per kilogram per hour. Working from the oxygen-uptake definition gives about 1.05. Both are in common use, so both are shown rather than picking one silently.
Should I add these calories to my TDEE?: Usually not. If you chose an activity multiplier that already assumes you train, adding a workout figure on top double-counts it. That is the most common mistake people make using these two calculators together.
How accurate are MET values?: They are population averages. The Compendium itself notes that individual energy cost varies substantially with fitness, body composition, technique and environment. Treat a MET-derived figure as an order of magnitude, not a measurement.

Calculators

Guides

Last reviewed August 20, 2026. Category: Training.