Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
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.
- 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
In practice
A MET value expresses the energy cost of an activity as a multiple of resting metabolism (1 MET), giving exercise scientists a standardized way to compare the intensity of wildly different activities — a brisk walk at roughly 3-4 METs and a hard run at 10+ METs can both be meaningfully compared on the same scale regardless of how different the actual movements look.
FAQ
What does a MET value of 5 mean?
It means the activity burns approximately five times the energy you'd burn at complete rest — METs are a standardized way to compare the relative intensity of different activities.
How are METs used in fitness tracking?
Many calorie-estimate calculators and wearable devices use an activity's MET value, combined with bodyweight and duration, as the basis for estimating calories burned during that activity.