What Are MET Values? (Calculator)
MET stands for Metabolic Equivalent of Task. It describes how much energy the body uses during an activity compared with resting. One MET represents the energy used while sitting quietly and awake. Activities are expressed as multiples of that baseline, so a 3 MET activity uses about three times the energy of sitting still.
MET values therefore measure more than “exercise”. The body is always using energy for breathing, circulation, posture, and temperature control. Movement increases that demand. Sitting, standing, housework, walking, and running can all be placed on the same scale depending on how much work the body is doing.
You can see what 1 MET actually means by trying the calculator below and changing the activity and time. Notice how the result changes even before you reach the stage of doing exercise.
How to Use the Calculator
Select an activity. Each activity corresponds to a specific MET rating. Enter your body weight and the number of minutes performed.
The result shows active calories, which are calories burned above resting metabolism. The total energy used during that time is also shown, including the calories your body would have burned anyway at 1 MET.
For example, selecting housework applies a MET value of 2.5. For a 75 kg person performing the activity for 60 minutes, the calculator estimates about 118 active calories above resting metabolism, or roughly 197 calories in total energy use. The MET rating shows that housework requires about two and a half times the energy of sitting quietly, which is why even ordinary daily tasks noticeably increase calorie expenditure.
How the Calculator Works
Each MET value represents a multiple of resting metabolic rate. 2 METs uses roughly twice the energy of sitting quietly, while 5 METs uses about five times as much.
Calorie use depends on three things: the MET rating of the activity (intensity), body weight, and duration. The calculator applies a standard relationship used in exercise physiology:
Calories burned = MET × body weight (kg) × time (hours)
This gives the total energy used during the activity. The calculator then separates active calories, which are the calories burned above resting metabolism (1 MET). That is why sitting shows zero active calories, while sleep can appear slightly negative, because sleep is slightly below waking resting metabolism.
The result is an estimate rather than a precise measurement. Individual fitness, movement efficiency, and terrain can change real-world energy use, but the MET method allows different activities to be compared on a consistent scale.
What Is a MET Value?
A MET value compares the energy required for an activity with the energy used at rest. One MET is defined as the rate of energy expenditure while sitting quietly and awake. An activity with a value of 4 METs requires about four times the energy of resting.
This makes MET a relative measure. It does not describe speed, skill, or athletic ability. It describes how much work the body must perform to maintain movement, breathing, and circulation during an activity.
What MET Values Actually Measure
MET values measure total body effort, not just exercise intensity. Even very light activities require energy because muscles maintain posture and the heart and lungs continue to operate.
Typical examples help illustrate the scale:
- 1 MET – sitting quietly
- 1.3–1.5 MET – desk work or standing
- 2–3 MET – light housework
- 3–4 MET – walking
- 7+ MET – running or competitive sport
The increase reflects how many systems the body recruits. As movement becomes more demanding, breathing deepens, circulation increases, and muscle groups work harder. MET therefore represents overall physical demand rather than “exercise” alone.
Light, Moderate, and Vigorous Intensity
Public health guidance often groups MET values into intensity ranges:
- Light activity: below 3 METs
- Moderate activity: 3–6 METs
- Vigorous activity: above 6 METs
Light activities can usually be sustained for long periods. Moderate activity noticeably increases breathing but still allows conversation. Vigorous activity causes heavy breathing and can only be maintained for limited time. Walking typically falls into the moderate range, while running and field sports are vigorous.
Where MET Values Come From
MET values are not estimated individually for each calculator. They are drawn from research measuring oxygen consumption during specific activities. Researchers compile these measurements into reference tables known as the Compendium of Physical Activities.
The Compendium lists hundreds of everyday tasks and assigns each a standardized MET rating. Using a shared reference allows different activities to be compared consistently and allows calorie calculators to provide reasonable estimates across a wide range of movements.
Because people differ in fitness, technique, and environment, MET calculations are approximations. However, they remain one of the most widely used methods for estimating physical activity energy expenditure and comparing activities on a common scale.
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