Calories Burned from METs

Excel Formulas › Fitness & Gym

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Estimate exercise calories with METs (metabolic equivalents): activity MET times body weight in kg times duration in hours, scaled by ~1.05. A standard, simple energy estimate.

Quick formula: calories from MET, weight, and time:
=met * weight_kg * hours * 1.05
MET value times weight (kg) times hours, scaled by about 1.05, estimates calories burned.

The example

8 MET, 70 kg, 0.75 hr.

AB
1ItemValue
28 × 70 × 0.75—
3Calories→ ~441 kcal

The formula

The formula:

=met * weight_kg * hours * 1.05 // MET × kg × hours × 1.05

How it works

How it works:

  1. Each activity has a MET value (rest = 1; brisk walk ~4; running ~8–12).
  2. MET × weight_kg × hours gives calories; the 1.05 factor refines the estimate.
  3. Convert pounds first: weight_lb / 2.205.
  4. Look up MET values from a table with VLOOKUP to switch activities easily.

Educational use only. These are general Excel formulas for learning spreadsheet techniques — estimates only, not training, medical, or nutrition advice. Individual results vary; consult a qualified professional before acting on them.

Try it: interactive demo

Live demo

MET, weight (kg), hours.

Calories:

Variations

From pounds

Convert weight:

=met * (weight_lb / 2.205) * hours * 1.05

From minutes

Time in minutes:

=met * weight_kg * (minutes/60) * 1.05

MET lookup

By activity:

=VLOOKUP(activity, met_table, 2, FALSE)

Pitfalls & errors

Weight in kg. Convert pounds (÷2.205) first.

Hours, not minutes. Divide minutes by 60 before multiplying.

Estimate only. Individual burn varies with fitness and intensity.

Practice workbook

📊
Download the free Calories Burned from METs practice workbook
A calories sheet with the from-pounds, from-minutes, and MET-lookup variants, plus 4 challenges with answers. No sign-up required.

Frequently asked questions

How do I estimate calories burned in Excel?
Use =met * weight_kg * hours * 1.05. At 8 MET, 70 kg, 0.75 hr, that's about 441 kcal.
What is a MET?
A metabolic equivalent — rest is 1, a brisk walk ~4, running ~8–12. Multiply by weight and time for an energy estimate.
How do I switch activities?
Look up the MET value from a table: =VLOOKUP(activity, met_table, 2, FALSE).

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