To use the METs Calculator, follow these steps:

1. Enter your weight in either pounds or kilograms.
2. Select the activities you have performed and enter the time spent on each activity in minutes.
3. Click "Add Another Activity" to include multiple activities.
4. Click "Calculate Calories" to see the total calories burned based on your activities.

Weight is your current body weight. Time is the actual time spent working, not resting. The calculator will use the MET values to estimate the calories burned during your selected activities.