What are METs? The Complete Guide to Metabolic Equivalent of Task

MET (Metabolic Equivalent of Task) is a standardized way to measure the energy cost of physical activities. It's based on the amount of oxygen consumed during an activity compared to the oxygen consumed at rest.

One MET equals the energy you use while sitting quietly, which is approximately 1 calorie per kilogram of body weight per hour. This makes METs a universal language for comparing exercise intensity across different activities and individuals.

For example, walking at 3.5 mph has a MET value of 4.5, meaning it burns 4.5 times more calories than sitting still. Running at 6 mph has a MET value of 8.0, burning 8 times more calories than rest.

MET values are determined through laboratory studies using indirect calorimetry, which measures oxygen consumption and carbon dioxide production during physical activities.

The standard formula for calculating calories burned using METs is:

This formula accounts for your body weight, the intensity of the activity (MET value), and how long you performed it. The 3.5 factor represents the oxygen consumption at rest, and 200 is a conversion factor to get calories per minute.

Limitations

• •Individual variability in fitness level and technique
• •Terrain and environmental factors
• •Equipment differences and resistance settings
• •Body composition and muscle mass
• •Age and fitness level variations

Tips for Better Accuracy

• •Use a heart rate monitor for intensity tracking
• •Consider your perceived exertion level
• •Account for terrain and weather conditions
• •Track your actual calorie burn with devices
• •Adjust for your specific fitness level