MET
Metabolic Equivalent of Task
MET (Metabolic Equivalent of Task) measures exercise intensity as a multiple of resting metabolism. Learn what MET values mean and how they're used to calculate calories burned.
Quick Answer
MET — (Metabolic Equivalent of Task) is a measure of exercise intensity expressed as a ratio to resting metabolic rate. One MET equals your energy expenditure at rest (~3.5 mL oxygen/kg/min). Walking is about 3 METs; running is 8-12+ METs.
What Does MET Mean?
MET measures how much energy an activity requires compared to sitting quietly at rest:
- 1 MET = Resting metabolism (sitting still)
- 3 METs = 3× resting metabolism (walking)
- 10 METs = 10× resting metabolism (running 6 mph)
The physiological definition:
1 MET = 3.5 mL O₂/kg/min
This is the average oxygen consumption at rest for adults.
Why MET Values Matter
1. Calorie Calculations
METs are the foundation of calorie burn estimates:
Formula:
Calories/minute = MET × weight (kg) × 3.5 / 200
Or simplified:
Calories/hour = MET × weight (kg) × 1.05
Example: 70kg person running at 8 METs for 30 min:
Calories = 8 × 70 × 0.5 × 1.05 = 294 calories
2. Exercise Prescription
Health guidelines use METs:
- Light activity: < 3 METs
- Moderate activity: 3-6 METs
- Vigorous activity: > 6 METs
3. Comparing Activities
METs allow apples-to-apples comparisons across different exercises.
Common MET Values
Running
| Activity | METs |
|---|---|
| Jogging (5 mph) | 8.0 |
| Running (6 mph) | 9.8 |
| Running (7 mph) | 11.0 |
| Running (8 mph) | 11.8 |
| Running (9 mph) | 12.8 |
| Running (10 mph) | 14.5 |
Cycling
| Activity | METs |
|---|---|
| Leisurely (< 10 mph) | 4.0 |
| Light effort (10-12 mph) | 6.0 |
| Moderate (12-14 mph) | 8.0 |
| Vigorous (14-16 mph) | 10.0 |
| Racing (> 16 mph) | 12.0+ |
Gym Equipment
| Activity | METs |
|---|---|
| Elliptical, moderate | 5.0 |
| Elliptical, vigorous | 8.0 |
| Rowing, moderate | 7.0 |
| Rowing, vigorous | 12.0 |
| Stairmaster, moderate | 9.0 |
See Elliptical Intensity MET Values.
Other Activities
| Activity | METs |
|---|---|
| Walking (3.5 mph) | 3.5 |
| Hiking | 5.0-8.0 |
| Swimming, laps | 8.0-10.0 |
| Jump rope, moderate | 10.0-12.0 |
| Tennis, singles | 8.0 |
See Hiking MET Table Explained.
Using METs for Training
Zone 2 Training
Zone 2 corresponds to approximately:
- 3-5 METs for walking
- 6-8 METs for running
- Depends on fitness level
Intensity Guidelines
| Intensity | METs | % of VO2 Max | RPE |
|---|---|---|---|
| Light | 1-3 | < 40% | 1-2 |
| Moderate | 3-6 | 40-60% | 3-4 |
| Vigorous | 6-9 | 60-85% | 5-7 |
| Near-max | 9+ | > 85% | 8-10 |
MET-Minutes and MET-Hours
Cumulative MET values are used for exercise volume:
MET-minutes:
MET-minutes = MET value × duration (minutes)
Example: 30 minutes at 8 METs = 240 MET-minutes
Health Guidelines
| Recommendation | MET-minutes/week |
|---|---|
| Minimum | 500-1000 |
| Optimal | 1000-2000 |
| Additional benefits | 2000+ |
150 minutes of moderate exercise (5 METs) = 750 MET-minutes.
Limitations of MET Values
Individual Variation
| Factor | Effect on Actual METs |
|---|---|
| Fitness level | Trained individuals may have different actual METs |
| Body composition | Muscle vs. fat affects metabolism |
| Age | Resting MET may differ |
| Efficiency | Skill affects energy cost |
The "3.5" Problem
The 1 MET = 3.5 mL/kg/min standard was derived from:
- 40-year-old
- 70 kg male
- Resting conditions
Your actual resting metabolism may differ by 10-20%.
Calculating Calories from METs
Basic Formula
Calories = MET × weight (kg) × time (hours)
Example: 75kg person cycling at 8 METs for 45 minutes:
Calories = 8 × 75 × 0.75 = 450 calories
More Accurate Formula
Account for resting metabolism:
Net calories = (MET - 1) × weight (kg) × time (hours)
This subtracts calories you'd burn anyway at rest.
Use our calculators:
Common Questions
Are MET values accurate?
They're estimates based on population averages. Actual energy expenditure varies by:
- Individual fitness
- Exercise efficiency
- Environmental conditions
- Body composition
Expect ±15-20% variation from published MET values.
How do MET values relate to heart rate?
Higher METs generally correlate with higher heart rate, but the relationship isn't exact. Factors like caffeine, stress, and heat affect heart rate independently of METs.
Can I use METs for weight loss planning?
Yes—METs provide a reasonable estimate for calorie burn calculations. Just remember:
- Values are estimates
- Net calories (subtracting resting) are more accurate
- Calorie intake matters more than burn for weight loss
What MET level should I target?
| Goal | Target METs |
|---|---|
| Health maintenance | 3-6 (moderate) |
| Weight loss | 5-8 (moderate-vigorous) |
| Fitness improvement | 6-10 (vigorous) |
| Performance training | Varies by workout type |