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Browse all calculatorsPick an activity, enter weight and time, and see the energy used in kcal at once, with a per-minute rate. METs come from the 2024 Adult Compendium of Physical Activities. A rough estimate, not a measurement.
A rough estimate. The Compendium gives one average MET value per activity, for adults aged 19 to 59. Real energy use varies with body composition, fitness, terrain, technique and health.
This is a general estimate for educational use. It is not medical advice, a diagnosis or a treatment plan. Talk to a doctor, registered dietitian or other qualified professional before you change your diet, exercise or health care.
| Activity | METs | kcal | kcal per min |
|---|
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The energy an activity uses is estimated as its MET value × body weight in kilograms × time in hours. Moderate-pace walking (3.8 METs) for 45 minutes at 65 kg comes to about 185 kcal. The MET values come from the 2024 Adult Compendium of Physical Activities, and the result is a rough estimate, not a measurement.
Search 50 common activities, each shown with its Compendium code, then type your weight and time. The answer, the rate per minute and a same-time comparison update as you type, and the working shows every step. For daily energy needs rather than one activity, see the calorie calculator, and browse all free online calculators.
| Activity and Compendium code | METs | Weight | Time | kcal |
|---|---|---|---|---|
| Walking, moderate pace (2.8 to 3.4 mph) 17190 | 3.8 | 65 kg | 45 min | 185 |
| Running, 6 to 6.3 mph (10 min per mile) 12050 | 9.3 | 70 kg | 30 min | 326 |
| Bicycling, 12 to 13.9 mph, moderate effort 01030 | 8.0 | 80 kg | 1 h | 640 |
| Swimming laps, freestyle, slow 18240 | 5.8 | 60 kg | 30 min | 174 |
| Strength training, 8 to 15 reps, varied resistance 02054 | 3.5 | 75 kg | 45 min | 197 |
| Vacuuming, moderate effort 05043 | 3.0 | 70 kg | 30 min | 105 |
The first answer is already on screen. Change any value and the result updates at once, with no Calculate button.
Tap the activity box, then search by name or code, or filter by category. Each row shows its Compendium code and METs.
Choose kg or lb and type a weight from 20 to 400 kg (about 44 to 882 lb). Switching units converts the number for you.
Type hours and minutes, for example 1 and 30, or write 1:30 in either box. Anything from 1 minute to 24 hours is accepted.
See kcal, kcal per minute and per hour, then the same time across other activities. Open the working, copy the result or share a link.
A MET (metabolic equivalent) compares the energy cost of an activity with a standard resting rate. Multiply it by body weight and time to get kcal. Every MET value below is copied from the 2024 Adult Compendium, and the conversions follow its unit conversions page.
| Quantity | Formula | Example: 3.8 METs, 65 kg, 45 min |
|---|---|---|
| Energy used | kcal = METs × kg × hours |
3.8 × 65 × 0.75 = 185.25 kcal |
| Per minute | kcal ÷ minutes |
185.25 ÷ 45 = 4.1 kcal |
| Per hour | METs × kg |
3.8 × 65 = 247 kcal |
| MET-minutes | METs × minutes |
3.8 × 45 = 171 |
| Pounds to kilograms | kg = lb × 0.45359237 |
150 lb = 68.04 kg |
| Second conversion (shown in the working) | METs × 3.5 × kg ÷ 200 per minute |
194.5 kcal, about 5% more |
| Code | Activity, as the Compendium describes it | METs | Group |
|---|---|---|---|
| 17151 | Walking, less than 2.0 mph, level, strolling, very slow | 2.3 | Walking and hiking, light |
| 17152 | Walking, 2.0 to 2.4 mph, level, slow pace, firm surface | 2.8 | Walking and hiking, light |
| 17170 | Walking, 2.5 mph, firm, level surface | 3.0 | Walking and hiking, moderate |
| 17190 | Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface | 3.8 | Walking and hiking, moderate |
| 17200 | Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise | 4.8 | Walking and hiking, moderate |
| 17220 | Walking, 4.0 to 4.4 mph (6.4 to 7.1 km/h), level, firm surface, very brisk pace | 5.5 | Walking and hiking, moderate |
| 17080 | Hiking, cross country (Taylor Code 040) | 6.0 | Walking and hiking, vigorous |
| 12020 | Jogging, general, self-selected pace | 7.5 | Running and jogging, vigorous |
| 12028 | Running, 4 to 4.2 mph (13 min/mile) | 6.5 | Running and jogging, vigorous |
| 12030 | Running, 5.0 to 5.2 mph (12 min/mile) | 8.5 | Running and jogging, vigorous |
| 12050 | Running, 6-6.3 mph (10 min/mile) | 9.3 | Running and jogging, vigorous |
| 12060 | Running, 6.7 mph (9 min/mile) | 10.5 | Running and jogging, vigorous |
| 12090 | Running, 8 mph (7.5 min/mile) | 12.0 | Running and jogging, vigorous |
| 12120 | Running, 10 mph (6 min/mile) | 14.8 | Running and jogging, vigorous |
| 01018 | Bicycling, leisure 5.5 mph | 3.5 | Cycling, moderate |
| 01020 | Bicycling, 10-11.9 mph, leisure, slow, light effort | 6.8 | Cycling, vigorous |
| 01030 | Bicycling, 12-13.9 mph, leisure, moderate effort | 8.0 | Cycling, vigorous |
| 01040 | Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort | 10.0 | Cycling, vigorous |
| 01050 | Bicycling, 16-19 mph, racing/not drafting or >19 mph drafting, very fast, racing general | 12.0 | Cycling, vigorous |
| 01200 | Bicycling, stationary, general | 6.8 | Cycling, vigorous |
| 18310 | Swimming, leisurely, not lap swimming, general | 6.0 | Swimming and water, vigorous |
| 18240 | Swimming laps, freestyle, slow, recreational | 5.8 | Swimming and water, moderate |
| 18230 | Swimming laps, freestyle, fast, vigorous effort | 9.8 | Swimming and water, vigorous |
| 18355 | Water aerobics, water calisthenics, general | 5.5 | Swimming and water, moderate |
| 02054 | Resistance (weight) training, multiple exercises, 8-15 reps at varied resistance | 3.5 | Gym and exercise classes, moderate |
| 02050 | Resistance (weight lifting – free weight, nautilus or universal-type), power lifting or body building, vigorous effort (Taylor Code 210) | 6.0 | Gym and exercise classes, vigorous |
| 02020 | Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort | 7.5 | Gym and exercise classes, vigorous |
| 02035 | Circuit training, moderate effort | 5.0 | Gym and exercise classes, moderate |
| 02048 | Elliptical trainer, moderate effort | 5.0 | Gym and exercise classes, moderate |
| 02150 | Yoga, Hatha | 2.3 | Gym and exercise classes, light |
| 02068 | Rope skipping exercise, general | 11.0 | Gym and exercise classes, vigorous |
| 02310 | Zumba, group class | 6.5 | Gym and exercise classes, vigorous |
| 05043 | Vacuuming, general, moderate effort | 3.0 | Housework, moderate |
| 05030 | Cleaning, house or cabin, general, moderate effort | 3.3 | Housework, moderate |
| 05050 | Cooking or food preparation – standing or sitting or in general (not broken into stand/walk components), manual appliances, light effort | 2.0 | Housework, light |
| 05120 | Moving furniture, household items, carrying boxes | 5.8 | Housework, moderate |
| 08245 | Gardening, general, moderate effort | 3.8 | Gardening and yard work, moderate |
| 08095 | Mowing lawn, general, walking, moderate effort | 5.5 | Gardening and yard work, moderate |
| 08160 | Raking lawn or leaves, moderate effort | 4.0 | Gardening and yard work, moderate |
| 08050 | Digging, spading, filling garden, composting (Taylor Code 590) | 5.0 | Gardening and yard work, moderate |
| 15610 | Soccer, casual, general (Taylor Code 540) | 7.0 | Sports, vigorous |
| 15055 | Basketball, general | 7.5 | Sports, vigorous |
| 15690 | Tennis, singles (Taylor Code 420) | 8.0 | Sports, vigorous |
| 15711 | Volleyball, competitive, in gymnasium | 6.0 | Sports, vigorous |
| 15265 | Golf, walking, carrying clubs | 4.3 | Sports, moderate |
| 15533 | Rock or mountain climbing (Taylor Code 060), (formerly code 17120) | 8.0 | Sports, vigorous |
| 15430 | Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing) | 10.3 | Sports, vigorous |
| 03042 | Ballroom Dance, Recreational (Waltz, Foxtrot, Cha-cha, Swing) | 6.0 | Dancing and resting, vigorous |
| 03031 | Nightclub or folk dancing, vigorous effort (e.g., nightclub, disco, folk, line dancing, Irish step dancing, polka, contra) | 9.8 | Dancing and resting, vigorous |
| 07021 | Sitting quietly, general | 1.0 | Dancing and resting, sedentary |
Many pages take an activity, a weight and a time and print one number. These are the differences that matter when you want to understand the number.
| Feature | Basic calculator | This calculator |
|---|---|---|
| MET source | Often an older edition, or no source named | The 2024 Adult Compendium, with the code beside every activity |
| Finding an activity | A long drop-down list | Search by name or code, or filter by category |
| Result | One total, often after a Calculate button | kcal, kcal per minute and per hour, updating as you type |
| Working | Answer only | Every step, plus the second energy conversion and MET-minutes |
| Comparison | Rare | The same weight and time across other activities, side by side |
| Limits | A short disclaimer, if any | Age range, estimated-value flag and what the formula leaves out, from the Compendium authors |
| Claims | Often framed around weight loss | Energy used only, with no weight-change promises |
| Sharing | Rare | Copy the result or share a link that opens with the same inputs |
See how much more energy a run uses than a walk of the same length, or how a swim compares with a bike ride, for your own weight.
A class, app or gym machine shows a kcal figure. Enter the same activity, weight and time to see how a published MET estimate compares.
Vacuuming, mowing and digging have MET values too. The list includes everyday tasks, not just exercise.
Open the working to follow METs, MET-minutes and the kcal conversion, with the Compendium code beside each activity.
Energy for one session is only part of a day. The TDEE calculator estimates total daily energy from a published formula.
Walking, running and cycling rows are speed bands. The pace calculator turns a distance and time into a speed so you can pick the matching row.
A MET value says how many times the resting rate an activity uses. These points come from the Compendium and its authors.
A rough estimate. One average MET value is used per activity. Real energy use differs between people and between days, so treat the kcal figure as a ballpark, not a target.
Sitting quietly is 1.0 MET, so 3.8 METs means 3.8 times the resting rate. The Compendium sets the resting rate at 3.5 mL of oxygen per kg per minute, about 1 kcal per kg per hour.
The Compendium treats 1.0 to 1.5 METs as sedentary, 1.6 to 2.9 as light, 3.0 to 5.9 as moderate and 6.0 or more as vigorous. The result panel shows which group your activity falls in.
In this formula energy rises in direct proportion to weight. The same activity for the same time uses twice as many kcal at 100 kg as at 50 kg.
Walking, running and cycling are listed as speed ranges, such as 6 to 6.3 mph (10 minutes per mile). A range is one average value for every speed inside it.
The Compendium prints estimated MET values in red. None of the 50 activities here is marked as estimated, and the list would carry an estimated tag if one were.
The result is all the energy used in that time, including what the body uses at rest anyway. For a daily total, see the calorie calculator.
The Compendium authors write that it can be a starting point but does not reflect precise individual energy use. One study they cite found about 8 to 15 percent higher energy use at the same treadmill speeds in women with a higher body mass index. See the 2024 Compendium paper.
The 2024 Adult Compendium is limited to ages 19 to 59 and to adults without conditions that change energy use, such as heart failure, COPD or pregnancy. Separate lists exist for older adults and for youth. This page applies the adult values at every age.
The formula uses only the activity, weight and time. It does not know your fitness, body composition, hills, wind, load or technique. The Compendium also describes corrected METs that adjust for age, height, weight and sex, which this page does not apply.
Every MET value, activity description and code was copied from the Compendium heading pages and checked against the live pages while the page was built. The definition of a MET, the intensity groups and the limits come from the 2024 update paper and the Compendium pages listed here. The first Compendium was published in 1993 by Ainsworth and colleagues and was updated in 2000, 2011 and 2024; this page uses only the 2024 Adult edition.
Where the Compendium site gives two ways to convert METs to kcal, both are shown in the working. The editions before 2024 are not used.
Short answers about METs, the formula and the limits of this calculator.
Multiply the activity MET value by body weight in kilograms and by the time in hours. For 3.8 METs, 65 kg and 45 minutes (0.75 h) that is 3.8 × 65 × 0.75 = 185.25, shown as 185 kcal. The MET value comes from the Compendium of Physical Activities, and the working under the result shows each step.
A MET is the energy cost of an activity divided by a standard resting rate of 3.5 mL of oxygen per kg per minute, which is about 1 kcal per kg per hour. Sitting quietly is 1.0 MET, so moderate-pace walking at 3.8 METs uses about 3.8 times the resting rate.
From the 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), read on pacompendium.com. Each activity shows its five-digit Compendium code. This page uses 50 of the 1,114 activities in that edition.
It depends on speed and body weight. At 65 kg, moderate-pace walking (2.8 to 3.4 mph, 3.8 METs) for 30 minutes comes to about 124 kcal, and brisk walking (3.5 to 3.9 mph, 4.8 METs) comes to about 156 kcal. Change the weight or time above to see your own figure.
Running at 6 to 6.3 mph (10 minutes per mile) is 9.3 METs in the Compendium. At 70 kg for 30 minutes that is 9.3 × 70 × 0.5 = 325.5, shown as 326 kcal. Slower and faster running speeds have their own MET values in the activity list.
Yes. A MET value is a ratio to the resting rate, so the result is the whole energy used during that time, not only the part above rest. The Compendium pages opened for this tool do not define a net-of-resting figure, so none is shown.
The Compendium calculator workbook converts with 1 MET = 1 kcal per kg per hour, and the headline uses that. The Compendium conversions page also lists METs × 3.5 × kg ÷ 200 per minute, which comes out about 5 percent higher, 194.5 kcal for the default example. Both are shown so the difference is visible.
It is a rough estimate. The Compendium authors say it does not reflect precise individual energy use, and one study they cite found about 8 to 15 percent higher energy use at the same treadmill speeds in women with a higher body mass index. Fitness, terrain, technique and health also matter.
The 2024 Adult Compendium covers ages 19 to 59, and separate Compendium lists exist for older adults and for youth. This page applies the adult values to every age, so for anyone outside 19 to 59, or with a condition that changes energy use, the figure is rougher still.
Trackers use their own methods, often adding movement or heart-rate data, age and body measurements, while this page uses one average MET value per activity. Different methods give different numbers, and none of them measures your energy use directly.
The Compendium prints a MET value in red when it is estimated rather than backed by published measurements. None of the 50 activities on this page is marked that way, and the list would show an estimated tag if one were.
Weights from 20 to 400 kg (about 44 to 882 lb) and times from 1 minute to 24 hours; outside those limits it shows a message instead of a number. The calculation runs in your browser and nothing is uploaded. Only your choice of kg or lb is remembered on your own device.