METs Explained: Measuring Exercise Intensity
A MET compares the energy of an activity with sitting still.
What is a MET
One MET equals resting energy use. Walking briskly is about 3.5 METs, jogging about 8 and running 10 km/h about 10.
Moderate and vigorous
Moderate activity is 3 to 6 METs and vigorous is above 6. Adults need 150 minutes of moderate or 75 of vigorous activity weekly.
Estimating calories
Calories burned equal METs multiplied by body weight in kilograms and hours. It is an estimate that varies by person.
Try it: Calories Burned by Activity
Example with sample values. Open the full calculator →
Jogging (8 km/h)290.5 kcal
MET value8.3
Calories = MET × body weight (kg) × hours. Intensity and fitness change the true value.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.