How to Convert METs to Calories? The Simple Formula and Calculator Guide

Keywords: Calorie Calculator, Burn Rate, MET Formula, Weight Loss Math, BMR

Many people stare at the "Calories" number on treadmills, not knowing it often has a 20%-30% error margin. Machines don't know your weight or body composition. MET (Metabolic Equivalent) provides a universal formula to calculate a more accurate burn yourself.

The Golden Formula

Calories Burned (kcal) = MET Value × Weight (kg) × Time (hours)

Example

Assume you weigh 70kg and run at 10 km/h (MET ≈ 10) for 30 minutes (0.5 hours).

Calculation: 10 (MET) × 70 (kg) × 0.5 (h) = 350 kcal

Simple, right?

Why Use METs Instead of Just Calories?

1. Standardization: MET is objective intensity. Whether you are heavy or light, running 10km/h is 10 METs.
2. Comparison: You can instantly calculate "How long to run off a 300kcal burger."
   • 300 = 10 × 70 × Time
   • Time = 300 / 700 = 0.42 hours (approx 25 mins)

Stop Calculating Manually: MET Goals

The formula is easy, but no one wants to do math after a workout. MET Goals uses your weight data from Apple Health combined with real-time METs from your Apple Watch to automatically calculate precise calorie burn for every second.

Scientific weight loss starts with ignoring vague numbers.