MET Values and Calorie Burn: A Plain-Language Reference
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What Is a MET Value?
MET stands for Metabolic Equivalent of Task — a unit that describes how much energy an activity requires relative to simply sitting still. A MET value of 1.0 represents your body's resting metabolic rate, the baseline energy your body burns at rest. An activity with a MET of 4.0 requires roughly four times that amount of energy.
MET (Metabolic Equivalent of Task)
A unit expressing the energy cost of a physical activity relative to sitting quietly. One MET equals the resting metabolic rate, roughly 1 kcal per kilogram of body weight per hour.
Resting Metabolic Rate
The number of calories your body burns at complete rest to maintain basic functions like breathing and circulation. It serves as the baseline (1.0 MET) for all MET comparisons.
Compendium of Physical Activities
A peer-reviewed database that catalogs MET values for hundreds of everyday and exercise activities. It is the standard reference used by exercise scientists and public health researchers.
Energy Expenditure
The total number of calories your body uses over a given period, including rest, movement, and digestion. Physical activity is the most variable component of daily energy expenditure.
The MET system was developed to allow researchers and fitness professionals to compare energy costs across a wide range of activities in a standardized way. For everyday consumers, it provides a consistent, free reference point when evaluating how much effort different forms of movement actually demand — without needing any special equipment.
This article is for general informational purposes only and is not medical or personalized fitness advice. Consult a qualified healthcare professional before starting or changing any exercise routine.
How MET Values Translate to Calorie Burn
The formula for estimating calorie burn using MET is straightforward:
Calories burned per minute = MET × body weight in kilograms × 3.5 ÷ 200
For example, a person weighing approximately 70 kg (about 154 lbs) walking at a moderate pace (MET ≈ 3.5) would burn roughly 4.3 calories per minute, or around 260 calories per hour. Increase the MET — say, by jogging (MET ≈ 7.0) — and that figure roughly doubles.
| Baseline MET (seated rest) | 1.0 (Compendium of Physical Activities) |
| Brisk walking MET range | 3.0–4.0 (Compendium of Physical Activities) |
| Jump rope MET range | 8.8–11.0 (Compendium of Physical Activities) |
| Formula unit | kcal/min = MET × kg × 3.5 ÷ 200 (Standard exercise science formula) |
| Pounds to kg conversion | Divide lbs by 2.205 |
Keep in mind that these are estimates. Actual calorie expenditure varies with age, fitness level, body composition, terrain, and temperature. MET-based calculations are population-level approximations, not precise individual measurements. That said, they remain a widely used and practically useful reference tool.
Common Activities and Their MET Ranges
The Compendium of Physical Activities, a peer-reviewed reference database maintained by researchers at Arizona State University, catalogs MET values for hundreds of activities. Below are typical ranges for everyday and fitness-related tasks:
- Sitting quietly: 1.0–1.3 MET
- Standing or slow walking: 1.8–2.5 MET
- Brisk walking (3–4 mph): 3.0–4.0 MET
- Bicycling at a leisurely pace: 4.0–6.0 MET
- Swimming (recreational): 5.0–6.0 MET
- Jogging (5–6 mph): 7.0–8.5 MET
- Jump rope (moderate): 8.8–11.0 MET
- Running (8+ mph): 11.0–14.5 MET
Notably, many high-MET activities — brisk walking, jogging, bodyweight exercises, jump rope — cost nothing to perform. This makes MET tables a useful guide when building a low-cost, active lifestyle at home.
Using MET Values Practically
MET values are most useful when comparing options, not obsessing over exact numbers. A few practical ways to apply them:
- Choose higher-MET alternatives when time is short. If you have 20 minutes, a session of jump rope (MET ~9) will demand more energy than a leisurely walk (MET ~2.5) in the same window.
- Accumulate moderate-MET activity throughout the day. Public health guidelines generally support accumulating activity across multiple sessions. Household chores, gardening, and stair climbing all carry MET values of 3.0–5.0.
- Adjust for your own weight and time. Use the formula above as a rough guide — it requires only a calculator and your weight in kilograms (divide pounds by 2.205).
MET Values Are Population Averages
MET values are a reference, not a prescription. They help you make more informed comparisons, but any changes to your exercise habits should be approached gradually and ideally discussed with a healthcare provider, especially if you have any underlying health conditions.
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