Is this net or gross energy?

Gross. It includes the resting component during the entered exercise time.

Where do MET values come from?

Use the official Compendium of Physical Activities and choose the description closest to the activity and intensity performed.

Can I use this for a medical exercise plan?

No. A clinician or qualified exercise professional should account for symptoms, conditions, medications, and contraindications.

Why can actual expenditure differ?

MET tables standardize activities; individual physiology, technique, terrain, weather, and intensity vary.

Estimate Exercise Energy from METs

Use an explicit Compendium MET assumption, duration, and body mass—without presenting the result as a wearable measurement.

Sourced MET framework

Metric and imperial mass

Transparent gross-energy formula

Body-mass unit

KilogramsPounds

Activity MET valueUse a value from the official Compendium; 1 MET represents resting metabolic rate by convention.Exercise duration (minutes)Body massEnter kilograms or pounds according to the selected unit.

How to Use the Exercise Calculator

Match your activity and intensity to the closest official Compendium description before entering its MET value.

Select kilograms or pounds.

MET choice matters

Two activities with the same name can have different MET values at different speeds or effort levels.

A Standardized Gross-Energy Estimate

The equation converts a MET intensity multiple into estimated kilocalories for the entered mass and duration. It includes resting expenditure during the session, so it is not a net-above-rest value.

Exercise-Energy Examples

Metric example

MET, time, and mass

met:8

durationMinutes:30

bodyMass:70 kg

Estimated gross kilocalories

294 kcal

8 × 3.5 × 70 ÷ 200 × 30 = 294.

Imperial example

MET, time, and mass

met:6

durationMinutes:45

bodyMass:180 lb

Estimated gross kilocalories

386 kcal

180 lb converts to about 81.65 kg before applying the equation.

Do not add unrecorded time

Use active session duration under the selected MET assumption.

Frequently Asked Questions

No. It calculates from the entered MET assumption and does not read heart rate, motion, or oxygen consumption.

Still have questions about this calculation?

Try the Calculator

MET Energy Equation

The calculator uses the conventional 3.5 mL oxygen per kg per minute basis embedded in one MET.

Metric:kg = lb × 0.45359237

Imperial:For imperial units: kg = lb × 0.45359237

Formula

kg = lb × 0.45359237

Mass conversion

kg = lb × 0.45359237

Gross exercise energy

kcal = MET × 3.5 × kg / 200 × minutes

Scientific Background

The official Compendium of Physical Activities assigns standardized MET values for research and comparison. Its values are population-level approximations and are not individualized metabolic tests.