What Are MET Values? (Calculator)

ByLerna Courses Editorial Team Energy Calculators

You can see what 1 MET means by trying this calculator and changing the activity and time. Notice how the baseline of 1 MET is the background energy you use while sitting quietly.

MET stands for Metabolic Equivalent of Task. A MET value 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 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.

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.

MET Values Explained

The calculator shows active calories, which are calories burned above resting metabolism. The calculator also shows total energy use during that time, 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 doing housework for 60 minutes, the calculator estimates about 118 active calories above resting metabolism, or roughly 197 calories in total energy use. A 2.5 MET rating means housework requires about two and a half times the energy of sitting quietly, so even ordinary daily tasks noticeably increase calorie expenditure.

How the Calculator Works

Each MET value represents a multiple of resting metabolic rate. A 2 MET activity uses roughly twice the energy of sitting quietly, while a 5 MET activity 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)

The formula gives the total energy used during the activity. The calculator then separates active calories, which are the calories burned above resting metabolism (1 MET). Because active calories exclude resting metabolism, sitting shows zero active calories, while sleep can appear slightly negative because sleeping metabolism is slightly below waking resting metabolism.

The calorie output 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.

MET is a relative measure. The rating does not describe speed, skill, or athletic ability. The value 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

Higher MET values reflect how many systems the body recruits. As movement becomes more demanding, breathing deepens, circulation increases, and muscle groups work harder. MET values therefore represent 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 activity is below 3 METs and can usually be sustained for long periods. Examples include sitting quietly at 1 MET, desk work at about 1.3–1.5 METs, and watering a lawn or garden at about 1.5 METs.

Moderate activity is 3–6 METs and noticeably increases breathing but still allows conversation. Examples include walking at a moderate pace at 3.5 METs, raking lawn or leaves at 3.8 METs, and brisk walking at 3.5 mph at 4.3 METs.

Vigorous activity is above 6 METs and generally causes heavy breathing. Examples include vigorous yard work at 6.0 METs, jogging at about 7.0 METs, and vigorous snow shovelling at 7.5 METs.

Where MET Values Come From

MET values are not estimated individually for each calculator. The values 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. MET values remain one of the most widely used methods for estimating physical activity energy expenditure and comparing activities on a common scale.

Calorie Burn Calculators by Activity

The Lerna Courses Editorial Team creates resources on study skills, online education, and digital learning tools. Articles published under this byline are developed through a collaborative editorial process aimed towards clarity, accuracy, and relevance for learners.

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