METs Calculator (Metabolic Equivalent of Task)
Calculate the calories burned during various activities using MET values. MET (Metabolic Equivalent of Task) is a unit that estimates the amount of energy used by the body during physical activity, compared to resting metabolism.
Common Activities and Their MET Values
| Activity | MET Value |
|---|---|
| Sleeping | 1.3 |
| Watching TV | 1.5 |
| Writing, desk work | 1.8 |
| Walking, very slow | 2.0 |
| Standing, light work | 2.5 |
| Walking, slow pace | 3.0 |
| Light calisthenics | 3.5 |
| Walking, moderate pace | 4.0 |
| Housework, moderate effort | 4.5 |
| Brisk walking | 5.0 |
| Weight lifting, light workout | 6.0 |
| Tennis, doubles | 7.0 |
| Jogging, general | 8.0 |
| Running, 6 mph (10 min/mile) | 9.0 |
| Running, 7.5 mph (8 min/mile) | 10.0 |
| Running, 10 mph (6 min/mile) | 11.0 |
| Running, 12 mph (5 min/mile) | 12.0 |
| Running, stairs | 14.0 |
| Bicycling, vigorous effort | 15.0 |
| Swimming, vigorous effort | 16.0 |
Calories Burned: 0 kcal
| Activity | - |
|---|---|
| MET Value | 0 |
| Duration | 0 hours 0 minutes |
| Weight | 0 kg |
| Calories per hour | 0 kcal |
About METs (Metabolic Equivalent of Task)
MET stands for Metabolic Equivalent of Task, and it's a way to measure the energy cost of physical activities. One MET is defined as the energy expenditure while sitting quietly, which for the average adult is about 1 calorie per kilogram of body weight per hour.
How METs Work
The MET value of an activity is a ratio that compares the energy expenditure of that activity to the energy expenditure at rest. For example:
- 1 MET = Resting metabolic rate (sitting quietly)
- 3 METs = 3 times the resting metabolic rate
- 5 METs = 5 times the resting metabolic rate
Calculating Calories Burned
To calculate calories burned using METs, we use the following formula:
Calories Burned = MET value × weight (kg) × duration (hours)
For example, a 70 kg person walking at a moderate pace (4 METs) for 1 hour would burn:
4 METs × 70 kg × 1 hour = 280 calories
Activity Intensity Categories
Activities can be categorized based on their MET values:
- Light-intensity activities: Less than 3 METs (e.g., slow walking, desk work)
- Moderate-intensity activities: 3 to 6 METs (e.g., brisk walking, cycling at moderate pace)
- Vigorous-intensity activities: More than 6 METs (e.g., running, swimming laps)
Limitations of METs
While METs provide a useful estimate of energy expenditure, they have some limitations:
- MET values are averages and may not account for individual differences in fitness level, body composition, or movement efficiency.
- The same activity can have different MET values depending on intensity (e.g., walking speed).
- Environmental factors (temperature, terrain) can affect actual energy expenditure.