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MET (Metabolic Equivalent) is a unit of intensity level of physical activity. 1 MET = energy expenditure at rest. Activities range from <1 MET (sleeping) to 18+ MET (intense sprinting). This calculator helps you track energy expenditure and fitness progress.
Understanding Metabolic Equivalent (MET)
The Metabolic Equivalent of Task (MET or MME) is a simple way to measure the intensity of an exercise or physical activity. It represents the ratio of the work metabolic rate to the standard resting metabolic rate. Understanding MET values helps you optimize workout intensity and track calorie burn accurately.
What is 1 MET?
1 MET = 1 kcal/kg/hour, which is the amount of oxygen your body consumes at rest. It's defined as the energy cost of sitting quietly and is approximately 1 kcal per kilogram of body weight per hour, or about 4.184 kilojoules per kilogram per hour.
MET Intensity Classification
| Intensity Level | MET Range | Description | Examples |
|---|---|---|---|
| Rest | < 1 | Sleeping, lying down | Sleep, resting |
| Light | 1-3 | Minimal exertion | Sitting, light housework |
| Moderate | 3-6 | Sustained effort, can talk | Brisk walking, light cycling |
| Vigorous | 6-9 | Hard effort, difficult to talk | Running, fast cycling, tennis |
| Very Vigorous | 9+ | Maximum effort | Sprinting, competitive sports |
Common Activities and Their MET Values
| Activity | MET Value | Intensity |
|---|---|---|
| Sleeping | 0.9 | Rest |
| Sitting quietly | 1.0 | Rest |
| Standing | 1.3 | Light |
| Walking (2 mph) | 2.0 | Light |
| Walking (3 mph) | 3.3 | Moderate |
| Walking (4 mph) | 5.0 | Moderate |
| Running (6 mph) | 9.8 | Vigorous |
| Running (8 mph) | 11.8 | Very Vigorous |
| Cycling (10-12 mph) | 5.8 | Moderate |
| Swimming (moderate) | 8.0 | Vigorous |
| Jumping rope | 12.3 | Very Vigorous |
| Tennis (recreational) | 7.3 | Vigorous |
Calorie Burn Formula
Example: 8 MET × 70 kg × 0.5 hours = 280 calories burned
Health Benefits of Understanding MET
- Personalized Exercise Prescription: Choose activities based on your target intensity
- Accurate Calorie Tracking: Know exactly how many calories you burn during exercise
- Fitness Planning: Mix different intensities for optimal training results
- Health Recommendations: Meet WHO guidelines (150 min moderate or 75 min vigorous weekly)
- Weight Management: Balance calorie intake with activity burn
MET Hours Weekly Recommendations
| Health Goal | Target MET-Hours/Week | Example Activities |
|---|---|---|
| Basic Health | 600 | 150 min walking (4 MET) |
| Cardiovascular Health | 1200 | 150 min cycling or 75 min running |
| Weight Management | 1500+ | Mix moderate + vigorous activities |
| Athletic Performance | 2000+ | Structured training programs |
Factors Affecting MET Values
- Age: Younger people may burn calories differently than older adults
- Fitness Level: More fit individuals may burn fewer calories for same activity (more efficient)
- Body Composition: Muscle tissue burns more calories than fat
- Genetics: Metabolism varies between individuals
- Environmental Factors: Temperature, altitude, and terrain affect energy expenditure
MET values and calorie calculations are estimates. Actual energy expenditure varies based on individual factors. For medical advice or specific training programs, consult a healthcare provider or certified fitness professional.
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Frequently Asked Questions
1. How accurate is the MET calculation?
MET calculations provide reasonable estimates, but individual variation can be 10-20%. Factors like fitness level, muscle mass, and metabolism affect actual energy expenditure. Use as a general guide rather than absolute value.
2. Why do some people burn more calories than others?
Basal metabolic rate varies based on age, sex, muscle mass, genetics, and fitness level. More muscle tissue burns more calories. Younger people typically have higher metabolic rates.
3. Is 150 minutes of moderate activity per week enough?
The WHO recommends 150 minutes of moderate or 75 minutes of vigorous activity weekly for adults. This equates to about 600-750 MET-hours/week for basic health. More is beneficial for weight management.
4. Can I substitute moderate activity with vigorous activity?
Yes. 75 minutes of vigorous activity (9+ MET) is equivalent to 150 minutes of moderate (3-6 MET) activity. You can mix both for variety and optimal results.
5. Does weight affect calorie burn?
Yes. Heavier people burn more calories for the same activity because they must move more mass. A 100 kg person burns more calories walking than a 60 kg person for the same duration and pace.
6. How do I know if my exercise is at the right intensity?
Moderate intensity: You can talk but not sing. Vigorous intensity: You cannot maintain a conversation. Heart rate guides: 50-70% max for moderate, 70-85% max for vigorous (max HR ≈ 220 - age).
7. Does fitness level affect MET values?
Yes. More fit individuals may have lower MET values for the same activity because they're more efficient. However, they can perform at higher intensities with greater absolute calorie burn.
8. What about weight training and MET?
Weight training is typically 3-6 MET depending on intensity. Moderate weight lifting ≈ 4 MET. Intense/competitive weight lifting ≈ 6 MET. Calculations assume continuous activity.
9. How do I increase my MET capacity?
Regular cardiovascular training improves aerobic capacity. Over time, you can exercise at higher intensities or durations. Interval training and resistance training also boost MET capacity.
10. Can I use MET values for weight loss?
Yes. Knowing calorie burn helps with weight loss planning. To lose 1 lb/week, you need a 500 calorie/day deficit (or combination of diet and exercise). Track activities and calories for best results.
11. Do I need to exercise at high MET values?
No. Low MET activities done for longer (walking) are just as beneficial as high MET short activities (sprinting). Consistency matters more than intensity. Choose activities you'll stick with.
12. How does age affect MET values?
Older adults may have lower MET capacities and burn fewer calories for the same activity. However, regular training improves MET values at any age. Consistency is key for health benefits.