MET Values for Common Activities
Metabolic equivalents for the calories-burned formula
A MET is the energy cost of an activity relative to sitting still (1 MET ≈ 1 kcal per kg per hour). The table below lists MET values for 28 common activities — from sleeping (0.9) and brisk walking (5.0) to vigorous running and jump rope (≈12). Estimate calories with calories = MET × body weight (kg) × hours.
| Activity | MET | Category |
|---|---|---|
| Sleeping | 0.9 | Daily living |
| Sitting quietly / desk work | 1.3 | Daily living |
| Standing, light tasks | 2 | Daily living |
| Cooking / food preparation | 3.3 | Daily living |
| Walking, slow (3.2 km/h) | 2.8 | Walking |
| Walking, moderate (5 km/h) | 3.5 | Walking |
| Walking, brisk (6.4 km/h) | 5 | Walking |
| Hiking, cross-country | 6 | Walking |
| Running, 8 km/h (8:00/km) | 8.3 | Running |
| Running, 9.7 km/h (6:12/km) | 9.8 | Running |
| Running, 11.3 km/h (5:19/km) | 11 | Running |
| Running, 12.9 km/h (4:39/km) | 11.8 | Running |
| Cycling, leisure (<16 km/h) | 4 | Cycling |
| Cycling, moderate (19–22 km/h) | 8 | Cycling |
| Cycling, vigorous (25–30 km/h) | 10 | Cycling |
| Swimming, leisurely | 6 | Swimming |
| Swimming laps, vigorous | 9.8 | Swimming |
| Weight training, general | 3.5 | Gym |
| Weight training, vigorous | 6 | Gym |
| Circuit / vigorous calisthenics | 8 | Gym |
| Rowing machine, moderate | 7 | Gym |
| Elliptical trainer, general | 5 | Gym |
| Yoga, Hatha | 2.5 | Mind-body |
| Yoga, power / vinyasa | 4 | Mind-body |
| Basketball, game | 8 | Sport |
| Soccer, casual | 7 | Sport |
| Tennis, singles | 8 | Sport |
| Jumping rope, moderate | 11.8 | Sport |
Source: 2011 Compendium of Physical Activities (Ainsworth et al.).
Using these values
Plug any value into the calories-burned calculator to get an estimate for your body weight and session length, then set your daily intake with the TDEE calculator. MET values are population averages and vary with intensity and efficiency.
Frequently asked questions
What is a MET value?
A MET (metabolic equivalent of task) expresses the energy cost of an activity relative to sitting quietly, which is defined as 1 MET (about 1 kcal per kg of body weight per hour). An activity at 7 METs uses about seven times that resting rate.
How do I turn a MET value into calories?
Use calories = MET × body weight in kg × hours. For a 70 kg person cycling at 8 METs for 30 minutes: 8 × 70 × 0.5 = 280 kcal. The calories-burned calculator does this for you.