A MET (Metabolic Equivalent of Task) is a multiple of resting oxygen consumption. 1 MET ≈ 3.5 ml O₂/kg/min ≈ 1 kcal/kg/hour. Higher MET = more energy per minute.

Where do the MET values come from?

The 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference cited in ACSM guidelines, CDC physical-activity scoring, and most published exercise research.

Why does heart rate not affect the result?

MET tables already encode the typical heart-rate response for each activity at typical intensity. If you lift a heart-rate monitor for personalised expenditure, expect ±15% variance against the formula.

How accurate is this versus a fitness watch?

For steady-state activities (running, cycling, walking) the formula agrees with chest-strap watches within 10%. For intermittent sports (basketball, HIIT), watches that read heart-rate variability can be more accurate.

Do I burn the listed calories at any intensity?

No. METs reflect a representative intensity for each activity. Cycling "leisurely" is 4 METs; "vigorous" is 10. Pick the option that genuinely matches your effort to avoid overestimating.

Exercise Time Calculator

Calculate calories burned from activity, duration, and weight using the ACSM MET formula.

Written by Golam Rabbani, Founder & Lead Engineer

This interactive tool requires JavaScript. Read the formula and worked example below; you can compute the result by hand.

How to use this exercise time calculator

Pick kg or lb and enter your body weight (the calculator converts automatically if you switch units).
Choose your duration in minutes.
Pick the activity that best matches what you did — METs values are shown next to each option.
Click Calculate to see calories burned, kcal/min, and the formula used.
Copy the figure for your training log or Reset to test another activity.

About this exercise time calculator

The Exercise Time Calculator estimates how many calories an activity burned, using the ACSM-standard MET formula: kcal/min = MET × body weight (kg) × 3.5 / 200. One MET equals the metabolic cost of quiet sitting (≈ 1 kcal/kg/hour). The MET values are taken from the Compendium of Physical Activities (Ainsworth et al., 2011), the canonical reference cited by ACSM and the CDC. The bundled table covers 23 common activities ranging from yoga at 2.5 METs up to fast running at 12.8 METs. As a worked example, a 70 kg person running at 10 km/h (10 METs) for 30 minutes burns 10 × 70 × 3.5 / 200 = 12.25 kcal/min × 30 = roughly 368 kcal. The Compendium values are population averages; real expenditure can vary ±15% with terrain, technique, and individual efficiency. This tool is for general fitness education and is not medical advice — consult a qualified healthcare professional before starting vigorous exercise if you have cardiovascular, metabolic, or orthopedic conditions.

FAQ

What is a MET?: A MET (Metabolic Equivalent of Task) is a multiple of resting oxygen consumption. 1 MET ≈ 3.5 ml O₂/kg/min ≈ 1 kcal/kg/hour. Higher MET = more energy per minute.
Where do the MET values come from?: The 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference cited in ACSM guidelines, CDC physical-activity scoring, and most published exercise research.
Why does heart rate not affect the result?: MET tables already encode the typical heart-rate response for each activity at typical intensity. If you lift a heart-rate monitor for personalised expenditure, expect ±15% variance against the formula.
How accurate is this versus a fitness watch?: For steady-state activities (running, cycling, walking) the formula agrees with chest-strap watches within 10%. For intermittent sports (basketball, HIIT), watches that read heart-rate variability can be more accurate.
Do I burn the listed calories at any intensity?: No. METs reflect a representative intensity for each activity. Cycling "leisurely" is 4 METs; "vigorous" is 10. Pick the option that genuinely matches your effort to avoid overestimating.