METS (Metabolic Equivalent) Calculator
Find the Metabolic Equivalent (MET) value for various physical activities and calculate your energy expenditure. One MET equals the energy expended while sitting quietly.
Understanding METs
A MET (Metabolic Equivalent) is a measure of energy expenditure, where:
- 1 MET = Resting metabolic rate (sitting quietly)
- Light activity: < 3 METs
- Moderate activity: 3-6 METs
- Vigorous activity: > 6 METs
What are METs?
METs, or Metabolic Equivalents, are a simple way to measure the energy cost of physical activities. One MET represents the amount of oxygen your body uses while sitting quietly at rest, which is approximately 3.5 milliliters of oxygen per kilogram of body weight per minute (3.5 ml/kg/min).
Quick Example: If an activity has a MET value of 3.0, it means you’re using three times more energy compared to when you’re resting.
The Science Behind METs
When you exercise or perform any physical activity, your body needs more oxygen to produce energy. METs help us quantify this increased energy demand. The concept was developed to standardize the measurement of physical activity intensity across different body weights and activities.
Scientists measure METs in laboratory settings by analyzing oxygen consumption during various activities. This standardized approach allows healthcare professionals and fitness experts to compare different activities and prescribe appropriate exercise intensities for individuals.
What’s the Connection Between METs and Calories?
METs provide a direct way to estimate calorie expenditure during physical activities. The relationship between METs and calories is based on the energy cost of activities relative to your body weight.
The Calorie Calculation Formula:
Calories Burned = MET value × Weight (kg) × Time (hours)
For example, if you weigh 70 kg and perform an activity with a MET value of 6.0 for 30 minutes (0.5 hours), you would burn approximately:
6.0 × 70 × 0.5 = 210 calories
This formula works because the MET value already accounts for the increased oxygen consumption and energy expenditure relative to rest. The higher the MET value, the more calories you burn per minute for a given body weight.
MET Intensity Levels
| Intensity | MET Range | Example Activities |
|---|---|---|
| Sedentary | ≤ 1.0 | Sleeping, lying quietly |
| Light | 1.1 – 2.9 | Walking slowly, light housework |
| Moderate | 3.0 – 5.9 | Brisk walking, cycling leisurely |
| Vigorous | 6.0 – 8.9 | Jogging, tennis singles |
| Very Vigorous | ≥ 9.0 | Running, swimming laps vigorously |
Common Activities and Their MET Values
| Activity | MET Value | Energy Level |
|---|---|---|
| Sleeping | 0.9 | Sedentary |
| Watching TV | 1.3 | Light |
| Cooking | 2.5 | Light |
| Walking (3 mph) | 3.5 | Moderate |
| Gardening | 4.0 | Moderate |
| Cycling (10-12 mph) | 6.8 | Vigorous |
| Hiking | 6.0 | Vigorous |
| Cycling (12-14 mph) | 8.0 | Vigorous |
| Tennis (singles) | 8.0 | Vigorous |
| Basketball (game) | 8.0 | Vigorous |
| Soccer (competitive) | 10.0 | Very Vigorous |
| Swimming (vigorous laps) | 10.0 | Very Vigorous |
| Martial arts | 10.3 | Very Vigorous |
| Running (10 mph) | 14.5 | Very Vigorous |
| Cycling (racing >20 mph) | 16.0 | Very Vigorous |
Why METs Matter
Understanding METs has significant implications for health, fitness, and medical applications:
For Personal Fitness
- Personalized Exercise Planning: METs help you select activities that match your fitness level and goals
- Progress Tracking: As your fitness improves, you can gradually increase the MET intensity of your activities
- Efficient Workouts: Understand which activities give you the most “bang for your buck” in terms of energy expenditure
- Balanced Routine: Create a mix of different MET-level activities for comprehensive fitness
For Health Management
- Weight Management: Calculate calorie expenditure accurately for different activities
- Cardiovascular Health: Research shows regular moderate to vigorous MET activities improve heart health
- Disease Prevention: Studies indicate higher MET-hours per week correlate with lower risk of chronic diseases
- Rehabilitation: Medical professionals use MET levels to prescribe appropriate activities during recovery
For Scientific Research
- Standardized Measurement: METs provide a common language for comparing activity intensity across studies
- Population Health: Researchers use MET-hours to assess physical activity levels in communities
- Clinical Applications: METs help evaluate functional capacity in patients with various conditions
Using METs in Your Fitness Journey
When planning your exercise routine, consider these guidelines:
- Aim for at least 150 minutes of moderate-intensity (3-6 METs) activity per week
- Or 75 minutes of vigorous-intensity (>6 METs) activity
- Mix different intensity levels for optimal health benefits
- Start with lower MET activities and gradually increase intensity
- Track your weekly “MET-minutes” by multiplying the MET value by minutes performed
- For general health, aim for 500-1000 MET-minutes per week
Important Considerations
Remember that MET values are estimates based on average energy expenditure. Individual values may vary based on:
- Fitness level
- Age
- Body composition
- Environmental conditions (temperature, humidity, altitude)
- Overall health status
- Technique and efficiency in performing activities
- Genetics and individual metabolism
Scientific References
For more detailed information about METs, visit these authoritative sources:
- Compendium of Physical Activities – Comprehensive database of MET values
- Original Research on METs in Exercise Testing – Scientific foundation of METs
- Science Direct: Metabolic Equivalent – Academic perspective on METs
- CDC: Measuring Physical Activity – Guidelines on physical activity measurement
- American College of Sports Medicine – Research and guidelines on exercise science
Note: Always consult with healthcare professionals before starting a new exercise program, especially if you have any medical conditions or concerns.
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References
- Jetté M, Sidney K, Blümchen G. Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clin Cardiol. 1990 Aug;13(8):555-65.
- Edwards TC, Guest B, Garner A, Logishetty K, Liddle AD, Cobb JP. The metabolic equivalent of task score : a useful metric for comparing high-functioning hip arthroplasty patients. Bone Joint Res. 2022 May;11(5):317-326. doi: 10.1302/2046-3758.115.BJR-2021-0445.R1. PMID: 35604337; PMCID: PMC9130675.
- Adeel, M., Lai, C., Wu, C., Kang, J., Liou, J., Chen, H., Lin, B., Hong, M., Feng, C., & Peng, C. (2020). Modeling of Metabolic Equivalents (METs) during Moderate Resistance Training Exercises. Applied Sciences, 11(18), 8773.
- Leal-Martín, J., Muñoz-Muñoz, M., Sierra-Ramón, M. et al. Metabolic equivalents intensity thresholds for physical activity classification in older adults. Eur Rev Aging Phys Act 21, 14 (2024).
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
