MET Value Calculator
Estimate Metabolic Equivalents from activity, pace, power, and energy cost.
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MET Value Calculator — What is MET and How To Estimate It from Activity, Pace & Power
Welcome to the MET Value Calculator, a comprehensive tool designed for fitness enthusiasts, trainers, researchers, and anyone interested in quantifying physical activity. A Metabolic Equivalent of Task, or MET, is a powerful concept that helps standardize the intensity of workouts and daily activities. It answers the question: "How much more energy is this activity using compared to just sitting still?" This calculator helps you determine MET values using four different methods: converting from measured energy expenditure (calories), estimating from pace or speed, calculating from power output (watts), and looking up common activities in a comprehensive table. Understanding METs can unlock a deeper insight into your fitness regimen, helping you plan workouts, track progress, and better estimate your energy expenditure.
What Is a MET?
A MET (Metabolic Equivalent of Task) is a physiological measure expressing the energy cost of physical activities. It is defined as the ratio of metabolic rate (and therefore the rate of energy consumption) during a specific physical activity to a reference metabolic rate. The reference, known as 1 MET, is conventionally set to the metabolic rate of sitting quietly. This resting rate is standardized at an oxygen uptake of 3.5 milliliters of oxygen per kilogram of body weight per minute (ml·kg⁻¹·min⁻¹).
In simpler terms:
- 1 MET: The energy cost of sitting at rest. This is your baseline.
- 2 METs: An activity that requires twice the energy of sitting at rest (e.g., walking slowly).
- 8 METs: An activity that requires eight times the energy of sitting at rest (e.g., jogging).
Because METs are a ratio, they provide a standardized way to compare the intensity of different activities, regardless of a person's body weight. This makes them incredibly useful in exercise prescription and public health guidelines, such as the recommendation for 150 minutes of moderate-intensity activity per week.
How We Estimate MET from Different Inputs
This calculator provides multiple ways to determine METs, each suited for different scenarios.
1. From Measured Energy Expenditure (kcal)
If you have a device (like a heart rate monitor or lab equipment) that provides an accurate measure of total calories burned during an activity, you can calculate the average MET value. The relationship is based on the definition that 1 MET is equivalent to approximately 1 kcal per kilogram of body weight per hour.
Formula: MET = Total Kcal / (Body Weight in kg × Duration in hours)
For example, if a 70 kg person burns 300 kcal in 30 minutes (0.5 hours), the MET value would be 300 / (70 * 0.5) = 8.57 METs.
2. From Pace / Speed (Walking, Running, Cycling)
For common aerobic activities, scientists have established reliable models that link speed to energy expenditure. This calculator uses equations and data points from the Compendium of Physical Activities to estimate METs.
- Walking: METs increase steadily with walking speed. A slow walk (3 km/h) is about 2.0 METs, while a very brisk walk (6 km/h) can be around 5.0 METs.
- Running: METs for running are significantly higher and also increase with speed. A slow jog at 8 km/h is roughly 8.0 METs. The energy cost per kilometer is relatively stable across different running speeds.
- Cycling: For cycling, METs are estimated based on speed, assuming a flat, windless environment. A leisurely ride at 15 km/h might be 6.0 METs, while a faster pace of 25 km/h could be 10.0 METs.
These are estimates and can be affected by terrain (hills), wind resistance, and individual biomechanics.
3. From Power / Watts (Ergometers, Power Meters)
For activities on stationary bikes, rowing machines, or outdoor cycling with a power meter, watts provide a direct measure of mechanical work. To convert this to metabolic energy (METs), we must account for the body's efficiency. The human body is not a perfect engine; much of the energy we burn is lost as heat.
Metabolic Energy = Mechanical Energy / Mechanical Efficiency
Mechanical efficiency typically ranges from 20% to 25%. Our calculator defaults to 22.5% but allows you to adjust it. Once the metabolic energy (in kcal) is calculated, we use the same formula as in the first method to find the MET value.
4. From an Activity Table (Lookup)
The Compendium of Physical Activities is a massive database that assigns MET values to hundreds of activities, from sleeping to competitive sports. Our lookup feature provides a searchable list of common activities from this compendium. This is the easiest method when you don't have pace or power data—simply find your activity to get its typical MET value.
Converting MET ↔ kcal
One of the most practical applications of METs is estimating calorie expenditure. The conversion formula directly incorporates body weight, making the calorie estimate personalized.
Formula: Calories Burned (kcal) = MET value × Body Weight (kg) × Duration (hours)
For instance, if a 75 kg person engages in a 4.0 MET activity (like brisk walking) for 1 hour, the calorie burn is: 4.0 * 75 * 1 = 300 kcal. If they did it for only 30 minutes (0.5 hours), it would be 4.0 * 75 * 0.5 = 150 kcal. This simple conversion is what allows fitness apps and smartwatches to translate activity intensity into a tangible calorie count.
Using MET Tables: The Compendium of Physical Activities
The go-to reference for MET values is the Compendium of Physical Activities, developed by researchers to standardize the classification of activity intensity in scientific studies. The Compendium is periodically updated and provides MET values for a vast range of activities, categorized into areas like sports, household chores, occupation, and transportation.
Limitations: While incredibly useful, it's important to recognize the limitations of MET tables. The values are averages derived from studies on small groups of people. The actual energy cost for an individual can vary based on:
- Skill Level: A skilled athlete is often more efficient and may use less energy (lower METs) than a novice for the same activity.
- Environmental Factors: Temperature, altitude, and terrain (e.g., running on sand vs. pavement) can significantly alter energy cost.
- Individual Variation: Age, sex, body composition, and genetics all play a role in metabolic rate.
Therefore, MET table values should be seen as reliable, standardized estimates rather than precise personal measurements.
METs in Practice: Guidelines and Intensity
METs are used to classify physical activity intensity:
- Light Intensity: < 3.0 METs (e.g., slow walking, cooking)
- Moderate Intensity: 3.0 to 6.0 METs (e.g., brisk walking, cycling on flat terrain, doubles tennis)
- Vigorous Intensity: > 6.0 METs (e.g., jogging, swimming laps, competitive basketball)
Global health organizations, like the World Health Organization (WHO) and the American College of Sports Medicine (ACSM), use these categories to frame their recommendations. For example, a common guideline for adults is to achieve at least 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activity per week. Using METs, this can be quantified as aiming for 500-1000 MET-minutes per week.
MET-minutes = MET value × duration in minutes
For example, a 30-minute brisk walk at 4.0 METs equals 4.0 * 30 = 120 MET-minutes. A 20-minute jog at 8.0 METs equals 8.0 * 20 = 160 MET-minutes.
Accuracy, Limitations & Special Populations
While METs are a robust tool, it's crucial to understand their limitations. Estimates from pace or consumer devices can have a margin of error. Treadmill running may have a slightly lower MET value than overground running at the same speed due to the lack of air resistance. Special populations may also exhibit different energy expenditures. For example, metabolic rates can change during pregnancy, and older adults or individuals with chronic conditions may have different MET values for the same activity compared to younger, healthier adults. Highly trained athletes may also be more mechanically efficient, resulting in a lower MET value for a given workload. For clinical or high-performance applications, direct measurement of oxygen uptake (VO₂) in a lab setting remains the gold standard.
Frequently Asked Questions
What is a MET and why is it useful?
A Metabolic Equivalent of Task (MET) is a unit that estimates the amount of energy used by the body during physical activity, as compared to resting metabolism. One MET is the energy you spend sitting at rest. It's useful for standardizing activity intensity and estimating calorie expenditure across different body weights.
How do I compute MET from measured calories and duration?
You can calculate the MET value if you know the total calories burned (kcal), the duration of the activity in minutes, and your body weight in kilograms. The formula is: MET = (Total Kcal) / (Body Weight in kg × Duration in hours). Our calculator automates this process for you.
Can I estimate MET from running or walking pace?
Yes, there are established relationships between pace/speed and MET values for activities like walking, running, and cycling. The calculator uses formulas and data tables derived from scientific compendia (like the Compendium of Physical Activities) to provide a reliable MET estimate based on your speed.
How do I calculate MET from watts/power?
For activities like cycling on an ergometer, you can calculate MET from the power output in watts. The calculation converts watts to mechanical energy (kcal), then estimates total metabolic energy by accounting for the body's mechanical efficiency (typically 20-25%). This metabolic energy is then used to find the MET value relative to your body weight and duration.
Are MET estimates accurate for everyone?
MET values are standardized estimates and can vary based on individual factors like age, sex, fitness level, body composition, and environmental conditions. While they provide a very good approximation for most people, they are not a substitute for clinical measurements. They are most accurate for the specific conditions under which they were originally measured.
Which activity table should I use for MET lookups?
The most widely used and respected source is the Compendium of Physical Activities, originally developed by Dr. Bill Haskell and updated over the years. Our calculator includes a searchable list of common activities derived from this compendium, giving you a quick way to find the MET value for hundreds of activities.
How do METs translate to kcal burned?
The formula to convert METs to calories burned per minute is: Kcal/min = (MET value × Body Weight in kg × 3.5) / 200. To find the total calories burned, you multiply the result by the duration of the activity in minutes. The calculator does this automatically.
When should I consult a professional for metabolic testing?
You should consult a healthcare or sports medicine professional for precise metabolic testing if you are an elite athlete optimizing performance, have a medical condition affecting your metabolism, or require clinically accurate data for a weight management or health program. MET estimates are for general fitness and informational purposes.
References & Further Reading
- Ainsworth BE, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011.
- ACSM's Guidelines for Exercise Testing and Prescription. American College of Sports Medicine.
- WHO Guidelines on physical activity and sedentary behaviour. World Health Organization. 2020.
