What Are METs?
A MET — Metabolic Equivalent of Task — is exercise intensity expressed as a multiple of your resting burn. Sitting quietly is 1 MET by definition. Walk briskly and you work at about 4.3 METs — 4.3 times your resting rate. It is the unit that lets a walk, a swim, and a basketball game be compared on one scale, and the backbone of nearly every calorie estimate.
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The Baseline and the Bands
One MET corresponds to roughly 3.5 ml of oxygen per kilogram of body weight per minute — resting metabolism. Public-health guidelines group intensity into three bands:
| Band | METs | Feels like |
|---|---|---|
| Light | < 3.0 | Casual walking, easy stretching — breathing barely changes |
| Moderate | 3.0–5.9 | Brisk walk, easy cycling — you can talk but not sing |
| Vigorous | ≥ 6.0 | Running, fast swimming — talking comes in short phrases |
Example Values (2011 Compendium)
| Activity | METs |
|---|---|
| Yoga (Hatha) | 2.5 |
| Walking 2.5 mph | 3.0 |
| Brisk walking 3.5 mph | 4.3 |
| Weight lifting, vigorous | 6.0 |
| Cycling 12–13.9 mph | 8.0 |
| Running 6 mph | 9.8 |
| Jump rope | 12.3 |
The authoritative list — the 2011 Compendium of Physical Activities (Ainsworth et al.) — catalogues over 800 activities and is the source our calories burned calculator draws from.
From METs to Calories
The ACSM equation converts intensity to energy: kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes. Body weight matters because moving more mass costs more energy — the calculator guide walks through worked examples and the gross-vs-net caveat. For the everyday case of walking, the calories burned walking guide has precomputed tables.
Frequently Asked Questions
What does MET stand for?
Metabolic Equivalent of Task. One MET is the energy you expend sitting quietly at rest; an activity's MET value
is the multiple of that resting rate.
What counts as moderate vs vigorous intensity?
The standard bands: under 3 METs is light, 3 to 5.9 METs is moderate, and 6 METs or more is vigorous. Health
guidelines are written in these bands.
Are MET values exact for me?
No — they are population averages measured in studies. Fitness, technique, and body composition shift
individual cost by 10–20%. Use METs for comparison and planning, not precision.