Enter the MET value from the source you are reading, your body weight and how long the activity lasts. The page returns calories per minute, calories for the whole session, calories per hour and the oxygen uptake that MET corresponds to. No table of activity values is built in, so copy the figure straight from your source.
The formula applied is calories per minute equals MET times 3.5 times body weight in kilograms divided by 200, and oxygen uptake is MET times 3.5 mL/kg/min. Weight entered in pounds is converted at 2.20462 per kilogram, and the result prints the formula with your numbers in it. The current authoritative source for MET values is the 2024 adult compendium of physical activities, which covers 1,114 activities across 22 major categories, adds 303 new entries and revises 176 values. As of October 2026 the second-hand tables circulating online sometimes disagree with each other for the same activity, so checking the compendium directly is safer. Values confirmed there include 5.0 for squats and deadlifts, 3.5 for resistance work across several lifts at 8 to 15 reps, 9.3 for running at 6.0 to 6.3 mph and 10.5 at 6.7 mph.
This page does not look up MET values by activity and does not suggest what to train. A MET is an average multiple of resting metabolism, so it carries no adjustment for fitness, efficiency or terrain and can differ from what you actually burn.
Frequently Asked Questions
The 2024 adult compendium of physical activities is the current authoritative source. Second-hand tables sometimes list different values for the same activity.
Published second-hand tables disagree with each other. Rather than embed a wrong table, this page takes your value and converts it accurately.
A MET is an average, so it ignores differences in fitness, efficiency and terrain. Devices also apply their own corrections.