MET Activity Calculator

Build precise TDEE from your actual daily activities using MET values

Don't know your BMR? Calculate it here

Common MET Values:

• Sleeping: 0.9
• Sitting/desk work: 1.5
• Standing: 2.0
• Walking 3mph: 3.5
• Walking 4mph: 5.0
• Weight training: 6.0
• Running 6mph: 9.8
• Cycling vigorous: 12.0

Log Your Daily Activities

Why Use MET-Based Calculation?

Generic TDEE calculators use broad categories like "moderately active" which can vary by 500+ calories between individuals. The MET system builds your TDEE from the ground up by logging what you actually do each day.

By tracking sleeping (8 hrs × 0.9 MET), desk work (8 hrs × 1.5 MET), walking (30 min × 3.5 MET), and weight training (60 min × 6.0 MET), you get a personalized TDEE that reflects YOUR lifestyle. This is the same method exercise physiologists use in research. Our metabolic flexibility chapter explains the complete MET system.

Sample Daily Activity Log

Sleep: 8 hours (480 min) × 0.9 MET = 432 MET-min
Desk work: 8 hours (480 min) × 1.5 MET = 720 MET-min
Walking: 30 min × 3.5 MET = 105 MET-min
Weight training: 60 min × 6.0 MET = 360 MET-min
Cooking/cleaning: 60 min × 2.5 MET = 150 MET-min
TV/leisure: 2 hours (120 min) × 1.3 MET = 156 MET-min
Total: 1,923 MET-minutes
For BMR 1,440 cal/day (1 cal/min): 1,923 calories from activity
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