What Are METs, And How Are They Calculated? - Healthline

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What Exactly Are METs, and What Should You Know About Them?

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by James Roland on October 21, 2019

Definition
Calculation
Examples
MET goals
Calorie connection
Bottom line

A woman running on a treadmill in a gym.

You’re probably aware that your body burns energy all the time, no matter what you’re doing.

But have you ever wondered how much energy you’re burning throughout the day, or when you’re indulging in big-time calorie burners, like running or lifting weights?

One way to calculate your body’s energy expenditure is with metabolic equivalents, also known as METs. You might see METs listed on exercise equipment or mentioned by personal trainers to help you measure your physical activity.

In this article, we’ll take a closer look at how METs work, how to calculate them, and how to use them to help you reach your fitness goals.

What is a MET?

A MET is a ratio of your working metabolic rate relative to your resting metabolic rate. Metabolic rate is the rate of energy expended per unit of time. It’s one way to describe the intensity of an exercise or activity.

One MET is the energy you spend sitting at rest — your resting or basal metabolic rate. So, an activity with a MET value of 4 means you’re exerting four times the energy than you would if you were sitting still.

To put it in perspective, a brisk walk at 3 or 4 miles per hour has a value of 4 METs. Jumping rope, which is a more vigorous activity, has a MET value of 12.3.

Summary
METs = metabolic equivalents.
One MET is defined as the energy you use when you’re resting or sitting still.
An activity that has a value of 4 METs means you’re exerting four times the energy than you would if you were sitting still.

How are METs calculated?

To better understand METs, it’s helpful to know a little about how your body uses energy.

The cells in your muscles use oxygen to help create the energy needed to move your muscles. One MET is approximately 3.5 milliliters of oxygen consumed per kilogram (kg) of body weight per minute.

So, for example, if you weigh 160 pounds (72.5 kg), you consume about 254 milliliters of oxygen per minute while you’re at rest (72.5 kg x 3.5 mL).

Energy expenditure may differ from person to person based on several factors, including your age and fitness level. For example, a young athlete who exercises daily won’t need to expend the same amount of energy during a brisk walk as an older, sedentary person.

For most healthy adults, MET values can be helpful in planning an exercise regimen, or at least gauging how much you’re getting out of your workout routine.

Summary
One MET is approximately 3.5 milliliters of oxygen consumed per kilogram of body weight per minute.

Examples of METs for various activities

Researchers who have monitored oxygen consumption in the muscles of people performing various activities have been able to assign MET values to those activities. These values are based on a person weighing 70 kg, or 154 lbs.

This chart provides approximate MET values for a variety of light, moderate, and vigorous activities.

Light < 3.0 METs	Moderate 3.0–6.0 METs	Vigorous > 6.0 METs
Sitting at a desk: 1.3	Housework (cleaning, sweeping): 3.5	Walking at very brisk pace (4.5 mph): 6.3
Sitting, playing cards: 1.5	Weight training (lighter weights): 3.5	Bicycling 12–14 mph (flat terrain): 8
Standing at a desk: 1.8	Golf (walking, pulling clubs): 4.3	Circuit training (minimal rest): 8
Strolling at a slow pace: 2.0	Brisk walking (3.5–4 mph): 5	Singles tennis: 8
Washing dishes: 2.2	Weight training (heavier weights): 5	Shoveling, digging ditches: 8.5
Hatha yoga: 2.5	Yard work (mowing, moderate effort): 5	Competitive soccer: 10
Fishing (sitting): 2.5	Swimming laps (leisurely pace): 6	Running (7 mph): 11.5

What’s a good goal to shoot for with METs?

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise each week for optimal cardiovascular health. That’s equal to about 500 MET minutes per week, according to the Department of Health and Human Services.

How you reach those goals — whether it’s through running, hiking, weight training, or any other activity — is less important than simply striving for those targets.

What’s the connection between METs and calories?

You may be more familiar with calories than METs, especially if you pay attention to the calories you consume and burn each day.

What you also likely know is that the more oxygen your muscles use, the more calories you burn. What you may not know is that you have to burn about 3,500 calories to lose 1 pound of body weight.

That means if you reduce your daily calorie intake by 500 calories or burn 500 more calories each day than you consume, you may be able to lose a pound a week.

So, if you know the MET value of a particular activity, can you figure out how many calories you’re burning? Well, you can probably come up with a close estimate.

The formula to use is: METs x 3.5 x (your body weight in kilograms) / 200 = calories burned per minute.

For example, say you weigh 160 pounds (approximately 73 kg) and you play singles tennis, which has a MET value of 8.

The formula would work as follows: 8 x 3.5 x 73 / 200 = 10.2 calories per minute. If you play tennis for an hour, you’ll burn about 613 calories.

You could also describe that tennis workout as equal to 480 MET minutes (8 METs x 60).

The bottom line

A MET is a way to measure your body’s expenditure of energy. The higher the MET value of a particular activity, the more energy your muscles will need to expend to do that activity.

Knowing the MET value of an activity can also be helpful in calculating how many calories you burn during exercise.

Aiming for at least 500 MET minutes a week is a good goal for optimal cardiovascular health. How you reach that goal is up to you.

You can perform moderate exercise, like brisk walking, over a longer period of time. Or you can do more vigorous activity, like running, for a shorter period of time.

How we reviewed this article:

SourcesHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

American Heart Association recommendations for physical activity in adults and kids. (2018).https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Benefits and risks associated with physical activity. (n.d.).https://www.acsm.org/docs/default-source/publications-files/acsm-guidelines-download-10th-edabf32a97415a400e9b3be594a6cd7fbf.pdf?sfvrsn=aaa6d2b2_0
McCall P. (2017). 5 things to know about metabolic equivalents.https://www.acefitness.org/education-and-resources/professional/expert-articles/6434/5-things-to-know-about-metabolic-equivalents
Measuring physical activity. (n.d.).https://www.hsph.harvard.edu/nutritionsource/mets-activity-table/
U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans, 2nd edition. https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf
What is moderate-intensity and vigorous-intensity physical activity? (n.d.).https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by James Roland on October 21, 2019

What Are METs, And How Are They Calculated? - Healthline

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What is a MET?

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Examples of METs for various activities

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