METs (Metabolic Equivalents)
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A MET is the energy cost of an activity relative to sitting quietly — an absolute intensity unit used to compare activities and estimate calories burned.
Detail
A metabolic equivalent (MET) expresses the energy cost of an activity as a multiple of resting metabolism. 1 MET ≈ 1 kcal per kg of body weight per hour, roughly the energy of sitting quietly (and about 3.5 mL of oxygen per kg per minute). An activity of 5 METs therefore demands about five times resting energy expenditure.
METs are an absolute intensity measure — they describe the activity itself, not the individual's fitness — which is why ACSM uses them alongside relative measures like %HRR. The ACSM/Compendium intensity bands (see intensity-classification) are:
- Light: < 3.0 METs.
- Moderate: 3.0–5.9 METs.
- Vigorous: ≥ 6.0 METs.
Approximate MET values for common cardio activities (from the Compendium of Physical Activities):
| Activity | METs (approx.) |
|---|---|
| Walking 2.0 mph (slow) | 2.5 |
| Walking 3.0 mph (moderate) | 3.3 |
| Walking 4.0 mph (brisk) | 5.0 |
| Jogging ~4.5 mph | 6.0 |
| Running 6 mph (10 min/mile) | 9.8–10.0 |
| Running 8 mph (7.5 min/mile) | 13.5 |
| Cycling, <10 mph (leisure) | 4.0 |
| Cycling, 10–16 mph (moderate–vigorous) | 6.8–10.0 |
| Swimming laps, moderate–vigorous | 8.0–10.0 |
| Rowing machine, moderate–vigorous | 7.0+ |
| Elliptical trainer, moderate | ~5.0 |
| Stair climbing / stair machine | 8.0–9.0 |
| Rope jumping (moderate–fast) | 11.8–12.3 |
Estimating calories: kcal ≈ METs × body-mass(kg) × time(hours). Example: a 70 kg person doing an 8-MET activity for 30 min burns ≈ 8 × 70 × 0.5 ≈ 280 kcal. METs also underpin the "MET-minutes" used to express weekly aerobic volume (see weekly-aerobic-volume).
Key facts
- 1 MET ≈ 1 kcal/kg/hr ≈ 3.5 mL O2/kg/min (rest).
- Light <3.0 METs; moderate 3.0–5.9 METs; vigorous ≥6.0 METs.
- Absolute measure (describes the activity, not the person's fitness).
- kcal ≈ METs × kg × hours (e.g., 8 MET × 70 kg × 0.5 h ≈ 280 kcal).
- Example METs: brisk walk 5.0, run 6 mph ~10, lap swim 8–10, rope jump ~12.
Connections
- intensity-classification — the MET-based light/moderate/vigorous cutoffs.
- weekly-aerobic-volume — MET-minutes as a volume currency.
- exercise-and-calories — calories burned as the basis for energy expenditure.
- kilocalorie — the calorie unit METs convert to.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.