MET (Metabolic Equivalent of Task) expresses the energy cost of an activity relative to sitting at rest (1 MET = 3.5 mL O2/kg/min). Walking at 3 mph is approximately 3.5 METs; competitive squash is ~11 METs; sleeping is 0.9 METs. Calorie calculations using METs: kcal/min = MET × 3.5 × body weight (kg) ÷ 200. The Compendium of Physical Activities (Ainsworth et al.) catalogues MET values for hundreds of activities. MET values are averages — individual fitness level, body composition and effort intensity all affect actual calorie burn.
Key points
- Exercise energy cost relative to rest (1 MET)
- Used in all physical activity calorie calculations
- kcal/min = MET × 3.5 × kg ÷ 200
- Compendium of Physical Activities is the reference source