Calculate energy expenditure for over 20 specific activities using MET values.
Your Activity
kg
min
Cycling (>20mph)
MET 15.8
Running (10mph / 6 min mile)
MET 14.5
Jump Rope (Fast)
MET 12.3
HIIT / Burpees
MET 11
Swimming (Laps, Vigorous)
MET 10
Stair Climbing
MET 9
Running (5mph / 12 min mile)
MET 8.3
Hiking (Hills)
MET 7
Swimming (Leisurely)
MET 6
Weight Lifting (Heavy)
MET 6
Gardening (Heavy)
MET 6
Cycling (Leisure 10mph)
MET 5.8
Elliptical Trainer
MET 5
Walking (Brisk 3.5mph)
MET 4.3
Yoga (Vinyasa)
MET 4
Weight Lifting (Light)
MET 3.5
House Cleaning
MET 3.5
Walking (Stroll 2mph)
MET 2.8
Sitting / Desk Work
MET 1.3
Sleeping
MET 0.95
Energy Output
Total Energy Expenditure
0kcal
Duration30min
Intensity0METs
Food Equivalent
Equivalent to roughly 0.0 bananas or 0.0 slices of pizza.
Comparison
About this calculator
Understanding METs
MET (Metabolic Equivalent of Task) is a measure of the energy cost of physical activities relative to resting. One MET is the energy you spend sitting quietly (1 kcal/kg/hour).
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Pro Tips
Higher MET values mean more intense activities and higher calorie burn.
Accuracy depends on individual factors like muscle mass and efficiency.
Consistency is key—regular moderate activity is often better than sporadic intense activity.
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Fun Facts
"Your brain consumes about 20% of your daily calorie energy just to function."
"Swimming in cold water can burn more calories as your body works to stay warm."
"Laughing for 10-15 minutes can burn up to 40 calories!"
