How the estimate works
Enter body mass and minutes spent in a named activity. The conventional gross estimate is MET × body mass (kg) × active minutes ÷ 60. Pounds are converted to kilograms first.
Gross energy includes the energy that would be used at rest during those minutes. It is not extra energy above rest. 1 MET = 1 kcal/kg/hour.
Choose a published activity
Choose by the entire published description, including speed, surface, load or effort when specified. Do not treat nearby rows as interchangeable or interpolate between them. This bounded menu includes walking, cycling, elliptical exercise, resistance training, swimming, yoga and rope skipping. Each label is a specific Compendium protocol, not a broad promise for every form of that activity.
| Code | Published activity | MET |
|---|---|---|
| 17190 | Walking 2.8–3.4 mph, level, firm surface | 3.8 |
| 01020 | Bicycling 10–11.9 mph, leisure, light effort | 6.8 |
| 02048 | Elliptical trainer, moderate effort | 5 |
| 02054 | Resistance training, multiple exercises, 8–15 reps at varied resistance | 3.5 |
| 18240 | Swimming laps, freestyle, slow, recreational | 5.8 |
| 02150 | Hatha yoga | 2.3 |
| 02068 | Rope skipping exercise, general | 11 |
Count active time
Use minutes actually spent in the selected activity. Exclude breaks. If your activity changed, calculate each matching segment separately and add the results. A mixed workout needs separate entries for the minutes in each named activity. Counting an entire visit as continuous exercise would overstate active time.
What the estimate means
The 2024 Adult Compendium covers adults aged 19–59 and gives standard reference MET values. Individual resting metabolism and the details of a session vary; this is not a personal measurement or a calorie intake target.
Worked example
For 70 kg and 30 active minutes of level walking at 2.8–3.4 mph, code 17190 is 3.8 MET: 3.8 × 70 × 30 ÷ 60 = 133 gross kcal.
Frequently asked questions
Do breaks count?
No. Enter only active minutes for the chosen protocol.
Are these calories above rest?
No. The formula gives gross energy, including the resting component.
What if no listed protocol fits?
Use the result only as a rough reference if one is close. Do not assume an unlisted activity has the same MET.
Sources and scope
Herrmann and colleagues published the 2024 Adult Compendium in 2024. Activity codes and MET values come from its tables; the conversion page supplies the formula convention. Sources accessed 29 September 2026.