MET Values Database — 60+ Activities with Calories/Hour

MET (metabolic equivalent of task) expresses estimated energy expenditure relative to resting metabolism. One standard MET is approximately 1 kcal per kg per hour; it is not your individually measured resting rate.

Gross calories = MET × weight in kg × duration in hours. Net calories = (MET − 1) × weight in kg × duration in hours. For example, 3 MET × 70 kg × 0.5 hours = 105 gross kcal; (3 − 1) × 70 × 0.5 = 70 net kcal. Results are rounded once to whole calories.

Individual results may vary substantially with resting metabolism, effort, tasks and fitness. Activity labels are estimates; the occupational bands are modelled averages. Custom values are not scientifically verified by this tool. Compendium of Physical Activities