How many calories did that run actually burn? Is yoga a meaningful calorie expenditure? Does mowing the lawn count as exercise? These questions have a precise, scientific answer, and it revolves around a concept called the Metabolic Equivalent of Task, universally abbreviated as MET. Once you understand MET values and the simple formula behind them, you can calculate the energy cost of virtually any physical activity with reasonable accuracy—from sprinting to sleeping.
This guide explains what MET values are, where they come from, how to use them for calorie calculation, and provides extensive MET tables for common exercises and daily activities. To integrate exercise calories with your overall energy balance, pair this knowledge with our free TDEE calculator.
What Is a MET?
One MET is defined as the amount of oxygen consumed while sitting at rest. Physiologically, this equates to approximately 3.5 milliliters of oxygen per kilogram of body weight per minute (3.5 mL O₂/kg/min). This value represents your resting metabolic rate—the energy expenditure required to simply exist without moving.
Every other activity is expressed as a multiple of this resting value:
- 1 MET: Sitting quietly, sleeping, watching television
- 2-3 METs: Light activity—slow walking (3 km/h), cooking, light stretching
- 3-6 METs: Moderate activity—brisk walking (5-6 km/h), light cycling, recreational swimming, gardening
- 6-9 METs: Vigorous activity—jogging, lap swimming, singles tennis, heavy yard work
- 9+ METs: High-intensity activity—running (10+ km/h), jump rope, competitive sports
The MET system was developed and is maintained through the Compendium of Physical Activities, a standardized reference first published in 1993 and periodically updated. The most recent comprehensive update was published in 2011, cataloging over 800 specific activities with their MET values (PMID: 10993420).
How MET Values Are Determined
MET values are not arbitrary estimates. They are derived from direct measurement of oxygen consumption (indirect calorimetry) during specific activities. Researchers place participants in controlled conditions, measure their O₂ uptake and CO₂ production using metabolic carts or portable spirometry devices, and calculate the energy expenditure in kilocalories.
The Compendium of Physical Activities assigns each activity a MET code and value based on published research. For example:
- Running at 8 km/h (5 mph): 8.3 METs—measured oxygen consumption during that specific pace
- Resistance training (vigorous effort): 6.0 METs—average across multiple studies of weightlifting sessions
- Yoga (Hatha): 2.5 METs—measured during a typical hatha class
- Vacuuming: 3.3 METs—measured during household cleaning
It is important to understand that MET values are population averages. Your individual energy expenditure for a given activity may differ based on your movement efficiency, body composition, fitness level, and the exact intensity with which you perform the activity. MET values provide a reliable estimate—but they remain estimates (PMID: 22045017).
The MET Calorie Formula
The formula to convert MET values into calories burned is straightforward:
Calories Burned = MET value × Body Weight (kg) × Duration (hours)
Let us work through a concrete example. A 70 kg (154 lb) person runs for 30 minutes at 8 km/h (MET = 8.3):
Calories = 8.3 × 70 × 0.5 = 290.5 kcal
The same person doing Hatha yoga for 60 minutes (MET = 2.5):
Calories = 2.5 × 70 × 1.0 = 175 kcal
And the same person sleeping for 8 hours (MET = 0.9):
Calories = 0.9 × 70 × 8.0 = 504 kcal (this is essentially your BMR during sleep)
Notice a crucial point: body weight is a multiplier. A 100 kg person burns approximately 43% more calories than a 70 kg person for the exact same activity and duration. This is why calorie burn estimates that do not ask for body weight are inherently unreliable. Always use your current weight in kilograms (divide pounds by 2.205) for accuracy.
Why MET Beats Generic Activity Levels
Many calorie calculators and fitness trackers use generic categories like "moderate exercise 3-5 times per week" to estimate activity calories. This approach has a fundamental problem: it treats all "moderate" activities as equivalent. But a 60-minute weightlifting session at 6 METs and a 60-minute jog at 8.3 METs are not equivalent in energy cost, even if both sit in the "moderate-vigorous" category.
The MET system provides granularity. Instead of guessing whether you are "active" or "very active," you can sum the specific calorie costs of each activity you perform. This produces a significantly more accurate estimate of your actual daily energy expenditure, which in turn enables a more precise calorie deficit for weight management.
For a complete daily picture, compute your BMR using the Mifflin-St Jeor equation (or with our TDEE calculator), then add the MET-calculated calories from each activity you perform that day. The sum equals your total daily energy expenditure for that specific day.
MET Value Tables
Below are MET values for common activities, organized by category. These values are drawn from the Compendium of Physical Activities. Unless otherwise noted, values assume moderate effort for the general population.
Running and Walking
| Activity | MET Value | Notes |
|---|---|---|
| Walking, 3.2 km/h (2 mph), slow pace | 2.8 | Casual strolling |
| Walking, 4.8 km/h (3 mph), moderate pace | 3.5 | Typical walking speed |
| Walking, 5.6 km/h (3.5 mph), brisk pace | 4.3 | Purposeful walking |
| Walking, 6.4 km/h (4 mph), very brisk | 5.0 | Race walking approaching |
| Walking uphill, 4.8 km/h, 5-10% grade | 8.0 | Significant elevation |
| Running, 8 km/h (5 mph, 12:00/mile) | 8.3 | Light jog |
| Running, 9.7 km/h (6 mph, 10:00/mile) | 9.8 | Moderate run |
| Running, 11.3 km/h (7 mph, 8:34/mile) | 11.5 | Steady run |
| Running, 12.9 km/h (8 mph, 7:30/mile) | 12.8 | Fast run |
| Running, 14.5 km/h (9 mph, 6:40/mile) | 14.5 | Very fast |
| Running, 16.1 km/h (10 mph, 6:00/mile) | 16.0 | Race pace for many |
| Running, stairs, up | 15.0 | Stair sprinting |
Cycling
| Activity | MET Value | Notes |
|---|---|---|
| Cycling, <16 km/h (10 mph), leisure | 4.0 | Casual bike ride |
| Cycling, 16-19 km/h (10-12 mph), light effort | 6.0 | Commuting pace |
| Cycling, 19-22 km/h (12-14 mph), moderate | 8.0 | Steady cycling |
| Cycling, 22-26 km/h (14-16 mph), vigorous | 10.0 | Road cycling |
| Cycling, 26-30 km/h (16-19 mph), racing | 12.0 | Competitive pace |
| Cycling, >32 km/h (20 mph), racing/drafting | 15.8 | Very fast |
| Stationary bike, light effort | 5.5 | 50-100 watts |
| Stationary bike, moderate effort | 7.0 | 100-150 watts |
| Stationary bike, vigorous effort | 10.0 | 150-200 watts |
| Stationary bike, very vigorous (spin class) | 12.5 | 200+ watts |
Strength Training and Gym Activities
| Activity | MET Value | Notes |
|---|---|---|
| Weightlifting, light effort (free weights, machines) | 3.0 | Light circuit training |
| Weightlifting, moderate effort | 5.0 | Standard gym session |
| Weightlifting, vigorous effort (powerlifting, bodybuilding) | 6.0 | Heavy compound lifts, short rests |
| Calisthenics (push-ups, pull-ups, bodyweight), moderate | 3.8 | Bodyweight circuit |
| Calisthenics, vigorous effort | 8.0 | High-rep, minimal rest |
| CrossFit or HIIT circuit training | 8.0 | High intensity intervals |
| Stretching, light | 2.3 | Gentle flexibility work |
| Yoga, Hatha | 2.5 | Standard yoga class |
| Yoga, Power / Vinyasa | 4.0 | Flowing, more demanding practice |
| Pilates, general | 3.0 | Mat or reformer class |
| Rowing machine, moderate effort | 7.0 | Steady state |
| Rowing machine, vigorous effort | 12.0 | 2000m test pace |
| Elliptical trainer, moderate effort | 5.0 | Standard gym cardio |
| Stair climber machine, moderate | 6.0 | Steady stepping |
| Jump rope, moderate pace (100-120 skips/min) | 11.0 | Continuous jumping |
| Jump rope, fast pace (120-160 skips/min) | 12.3 | Boxer-style skipping |
Water Activities
| Activity | MET Value | Notes |
|---|---|---|
| Swimming, leisurely (not laps) | 6.0 | Treading, recreational |
| Swimming, backstroke, general | 7.0 | Moderate pace |
| Swimming, breaststroke, general | 7.5 | Moderate pace |
| Swimming, freestyle/crawl, light-moderate | 8.0 | Continuous lap swimming |
| Swimming, freestyle/crawl, fast/vigorous | 10.0 | Hard interval pace |
| Swimming, butterfly, general | 13.8 | Very demanding stroke |
| Water aerobics / aqua fitness | 5.5 | Group class |
Sports and Recreation
| Activity | MET Value | Notes |
|---|---|---|
| Basketball, shooting around | 4.5 | Non-game |
| Basketball, game | 8.0 | Full court |
| Soccer, casual | 7.0 | Recreational |
| Soccer, competitive | 10.0 | Match play |
| Tennis, doubles | 5.0 | Recreational |
| Tennis, singles | 8.0 | Competitive rallying |
| Badminton, recreational | 5.5 | Social play |
| Table tennis (ping pong) | 4.0 | Recreational |
| Golf, walking and carrying clubs | 4.5 | Walking 18 holes |
| Golf, using power cart | 3.5 | Riding |
| Martial arts (judo, jiu-jitsu, karate) | 10.3 | Sparring/training |
| Boxing, sparring | 7.8 | In-ring practice |
| Boxing, punching bag | 5.5 | Heavy bag workout |
| Rock climbing, ascending | 8.0 | Vertical climbing |
| Dancing, ballroom, slow | 3.0 | Waltz, foxtrot |
| Dancing, ballroom, fast (swing, salsa) | 5.5 | Up-tempo social dance |
| Dancing, aerobic / Zumba | 7.5 | Dance fitness class |
| Hiking, cross-country, moderate | 6.0 | Gentle terrain |
| Hiking, uphill, loaded pack | 9.0 | Steep, weighted |
| Skateboarding, general | 5.0 | Recreational |
| Surfing, body or board, general | 3.0 | Includes paddling |
Household Chores and Daily Activities
| Activity | MET Value | Notes |
|---|---|---|
| Sleeping | 0.9 | Overnight rest |
| Sitting quietly, watching TV, reading | 1.0 | Resting baseline |
| Standing, quietly | 1.3 | Standing in line |
| Cooking or food preparation | 2.5 | Standing in kitchen |
| Shopping, grocery, with cart | 2.5 | Walking aisles |
| Cleaning, light (dusting, straightening) | 2.8 | Tidying up |
| Vacuuming, general | 3.3 | Pushing vacuum |
| Mopping floors | 3.5 | Wet mopping |
| Scrubbing floors, on hands and knees | 4.0 | Deep cleaning |
| Laundry, folding, putting away | 2.0 | Standing task |
| Ironing | 1.8 | Standing |
| Gardening, general (weeding, planting) | 4.0 | Moderate yard work |
| Mowing lawn, push mower, power | 5.0 | Walking behind mower |
| Mowing lawn, push mower, manual reel | 6.5 | No motor |
| Raking lawn | 3.5 | Seasonal yard work |
| Shoveling snow, by hand | 6.0 | Moderate snow |
| Carrying heavy loads (bricks, furniture) | 8.0 | Moving/manual labor |
| Playing with children, moderate effort (walk/run) | 4.5 | Active play |
| Walking the dog | 3.5 | Typical leashed walk |
| Sexual activity, active effort | 2.8 | Moderate intensity |
Sample Day Calculation: From Wake to Sleep
Let us calculate the total daily energy expenditure for a 75 kg person on a moderately active day, using MET values to account for every activity. For this example, BMR is calculated using the Mifflin-St Jeor equation, producing approximately 1,700 kcal for a 30-year-old, 175 cm male.
| Activity | Duration (hours) | MET | Calculation | Calories |
|---|---|---|---|---|
| Sleeping | 8.0 | 0.9 | 0.9 × 75 × 8.0 | 540 |
| Morning routine (shower, dress, breakfast) | 1.0 | 2.0 | 2.0 × 75 × 1.0 | 150 |
| Commuting (driving) | 0.75 | 1.5 | 1.5 × 75 × 0.75 | 84 |
| Desk work (sitting, typing) | 5.0 | 1.3 | 1.3 × 75 × 5.0 | 488 |
| Walking, brisk (lunch break) | 0.5 | 4.3 | 4.3 × 75 × 0.5 | 161 |
| Desk work (continued) | 3.0 | 1.3 | 1.3 × 75 × 3.0 | 293 |
| Gym: resistance training, moderate | 1.0 | 5.0 | 5.0 × 75 × 1.0 | 375 |
| Evening: cooking dinner | 0.75 | 2.5 | 2.5 × 75 × 0.75 | 141 |
| Evening: watching TV, sitting | 2.0 | 1.0 | 1.0 × 75 × 2.0 | 150 |
| Evening routine, reading in bed | 1.0 | 1.0 | 1.0 × 75 × 1.0 | 75 |
| Total Exercise/Activity Calories | - | - | - | 2,457 |
| Add TEF (10% of intake) | - | - | - | ~246 |
| Total TDEE | - | - | - | ~2,703 |
This MET-based approach yields a TDEE of approximately 2,700 calories. Compare this to a standard activity multiplier method: if this person classified themselves as "moderately active" (BMR × 1.55), the estimate would be 1,700 × 1.55 = 2,635 kcal. The MET method is more granular and accounts for the specific activities performed, producing a more tailored result.
To simplify the base portion of this calculation (BMR + activity multiplier as a starting point), use our TDEE calculator, then add the specific MET-calculated calories for each exercise session to refine your daily number.
Limitations of MET Values
While the MET system is the best available tool for estimating exercise energy expenditure without laboratory equipment, it has important limitations that you should understand:
1. Individual Variability
MET values represent the average oxygen consumption of a group of individuals performing a given activity. Your personal energy expenditure may differ by 10-30% due to movement economy, body composition, fitness level, and genetic factors. A highly efficient runner burns fewer calories at a given pace than an inefficient novice. Similarly, a person with more muscle mass will have a higher resting metabolic rate, which elevates the baseline from which MET multiples are calculated.
2. 1 MET = 3.5 mL/kg/min Is an Approximation
The resting metabolic equivalent of 3.5 mL O₂/kg/min is itself an average. Research shows that measured resting VO₂ in healthy adults ranges from approximately 2.5 to 4.5 mL/kg/min, meaning the standard MET reference may over- or under-estimate your personal baseline by up to 25%. This error propagates through all subsequent MET-based calculations (PMID: 22045017).
3. MET Values Do Not Account for Intensity Gradations Within Activities
While the Compendium provides multiple MET values for activities at different intensities (e.g., running at 8 km/h vs 10 km/h), many activities are recorded at only one or two effort levels. "Resistance training, moderate effort" at 5.0 METs does not distinguish between a session where you lift 60% of your 1RM for 15 reps and one where you lift 80% for 6 reps with longer rest periods. The actual energy cost can vary significantly.
4. Body Composition Is Not Accounted For
The MET formula uses total body weight, but metabolically active tissue (muscle) burns more energy than fat tissue. Two individuals of identical weight but different body composition will have different true energy expenditures for the same MET-rated activity. The formula will estimate them identically, introducing error proportional to their body composition difference.
5. Environmental Factors Are Ignored
Temperature, humidity, altitude, and terrain all affect energy expenditure but are not captured by standard MET values. Running outdoors into a headwind burns more calories than running the same pace on a treadmill. Hiking at altitude burns more than the same trail at sea level. MET values do not adjust for these factors.
6. Exercise Economy Varies by Training Status
As you become more skilled at an activity—cycling, swimming, running—your movement economy improves, meaning you burn fewer calories at the same absolute intensity. A competitive swimmer burns fewer calories per lap than a recreational swimmer moving at the same speed. MET values provide no adjustment for training economy.
Practical Recommendations
Given these limitations, how should you use MET values in practice? Here are pragmatic guidelines:
- Use MET calculations for estimation, not precision: Treat MET-derived calorie numbers as reasonable midpoints, not exact quantities. A ±20% error band is realistic.
- Do not "eat back" exercise calories fully: If your run calculated at 400 calories, consider adding no more than 200-250 calories to your food intake if you are trying to maintain a deficit. The error margin will work in your favor.
- Use relative comparisons, not absolute numbers: MET values are excellent for comparing the energy cost of different activities relative to each other ("yoga burns roughly half what jogging does"). They are less reliable for precise calorie tracking.
- Combine MET estimates with trend-based adjustment: Use the MET calculation as your starting estimate. Track your actual weight change over 3-4 weeks at a known calorie intake. If you are losing weight slower than predicted, your actual TDEE is lower than estimated. Adjust your intake, not the MET numbers.
- For everyday non-exercise movement, use a step counter: NEAT (non-exercise activity) is better tracked via step count than by cataloging every sit-to-stand transition or fidget. Aim for 8,000-12,000 steps daily and estimate approximately 0.04-0.05 kcal per step per kg of body weight.
Summary
The MET system transforms the vague question "how many calories did I burn?" into a quantifiable answer grounded in oxygen consumption measurements. The formula—MET × body weight (kg) × duration (hours)—is simple enough to apply to any activity in the Compendium's catalog of 800+ entries, from running to raking leaves.
The key is to treat MET-derived numbers as well-informed estimates, not laboratory measurements. Use them to compare activities, to understand the relative contribution of structured exercise to your total daily expenditure, and as a starting point for planning your energy intake. Over time, combine MET-based calculations with real-world results—your actual weight change—to refine your personal energy balance picture.
Ready to build your complete energy expenditure profile? Start with the FitCalCalc TDEE calculator to establish your baseline, then use the MET tables above to add your specific exercise calories for the most accurate picture of your daily burn.