MET values and energy used by activity
Energy used in thirty minutes at each activity intensity, by body weight. A MET is a multiple of resting metabolic rate.
| Activity intensity | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|
| 3 METs | 83 | 105 | 128 | 150 |
| 5 METs | 138 | 175 | 213 | 250 |
| 7 METs | 193 | 245 | 298 | 350 |
| 9 METs | 248 | 315 | 383 | 450 |
| 11 METs | 303 | 385 | 468 | 550 |
How to read this chart
- Find the intensity of your activity on the left and your body weight across the top.
- Walking briskly is around 4 METs, running at 10 km/h is around 10, and vigorous weight training is around 6.
- These are gross figures: they include the resting energy you would have spent anyway. Subtract roughly one MET-hour to get what the activity actually added.
Work it out for your own numbers
This chart is computed from the same equations as the calculator, so the two always agree.