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. Select the listed speed band that matches the time you actually ran. This worksheet does not round an arbitrary speed to the nearest row or infer pace from distance.
| Code | Published activity | MET |
|---|---|---|
| 12028 | Running 4–4.2 mph | 6.5 |
| 12030 | Running 5–5.2 mph (about 12 min/mile) | 8.5 |
| 12050 | Running 6–6.3 mph (about 10 min/mile) | 9.3 |
| 12060 | Running 6.7 mph (about 9 min/mile) | 10.5 |
| 12080 | Running 7.5 mph (about 8 min/mile) | 11.8 |
| 12090 | Running 8 mph (about 7.5 min/mile) | 12 |
| 12120 | Running 10 mph (about 6 min/mile) | 14.8 |
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. For a session with changing speeds, enter each matching speed segment separately. Exclude standing, walking and recovery intervals from running minutes; use a separate protocol if appropriate.
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 a 70 kg adult running at 7.5 mph for 30 active minutes, code 12080 is 11.8 MET: 11.8 × 70 × 30 ÷ 60 = 413 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.