Short answer
One MET is the energy you use sitting at rest. Activities of 3 to 5.9 METs count as moderate intensity and 6 or more as vigorous. Calories per minute = MET × 3.5 × kg ÷ 200.
1. How to read a MET value
A MET (metabolic equivalent of task) compares an activity's energy cost with resting. Light activity is under 3 METs, moderate is 3 to 5.9, and vigorous is 6 or more. Calories burned per minute = MET × 3.5 × weight in kg ÷ 200.
2. MET values chart
The last column gives calories burned in 30 minutes for a 75 kg (165 lb) person.
| Activity | MET | Intensity | Calories in 30 min |
|---|---|---|---|
| Walking, 2.8–3.4 mph | 3.8 | Moderate | 150 |
| Walking, 3.5–3.9 mph | 4.8 | Moderate | 189 |
| Walking, 4.0–4.4 mph | 5.5 | Moderate | 217 |
| Hiking, cross country | 6.0 | Vigorous | 236 |
| Running, 5.0 mph | 8.5 | Vigorous | 335 |
| Cycling, under 10 mph | 4.0 | Moderate | 158 |
| Cycling, 12–13.9 mph | 8.0 | Vigorous | 315 |
| Cycling, 14–15.9 mph | 10.0 | Vigorous | 394 |
| Stationary bike | 6.8 | Vigorous | 268 |
| Spin class | 9.0 | Vigorous | 354 |
| Elliptical, moderate | 5.0 | Moderate | 197 |
| Rowing machine, moderate | 5.0 | Moderate | 197 |
| Weight training, 8–15 reps | 3.5 | Moderate | 138 |
| Weight lifting, power | 6.0 | Vigorous | 236 |
| Swimming laps, slow | 5.8 | Moderate | 228 |
| Swimming laps, fast | 9.8 | Vigorous | 386 |
| Basketball | 7.5 | Vigorous | 295 |
| Soccer, casual | 7.0 | Vigorous | 276 |
| Tennis | 6.8 | Vigorous | 268 |
| Golf, walking with clubs | 4.3 | Moderate | 169 |
| Gardening | 3.8 | Moderate | 150 |
| Hatha yoga | 2.3 | Light | 91 |
3. Using the chart
To estimate other weights, scale the last column. A 60 kg person burns 80% of the 75 kg figure, and a 90 kg person burns 120%. For a different duration, scale by minutes.
4. Where the values come from
MET values come from the 2024 Adult Compendium of Physical Activities. They are averages from studies of many people, so your own burn will vary with fitness, technique, terrain and body composition.
5. Frequently asked questions
What is a MET?expand_more
A MET is a unit that compares the energy cost of an activity with sitting at rest. 1 MET is resting.
What MET counts as moderate or vigorous?expand_more
Under 3 is light, 3 to 5.9 is moderate and 6 or more is vigorous.
How do I convert METs to calories?expand_more
Calories per minute = MET × 3.5 × weight in kg ÷ 200. Multiply by minutes for a session total.
Are MET values accurate for me?expand_more
They are population averages. Your own burn can differ by 10 to 20 percent.