Understanding MET and the Equivalent Calories Burned for Various Physical Activities

You are probably here because curiosity got you wondering, how many calories did I burn by walking my way to the subway station instead of wailing a taxi when I went to the office this morning?  Well, knowing what MET is can answer your curiosity.  It’s a great start to be conscious about exerting extra effort on physical activities even before following workout plans.  By knowing how much you burn for each activity, you will push yourself harder if you see that what you’re doing is not enough to reach the goals in your journey to lose weight fast.


A MET or a Metabolic Equivalent of Task is a concept of measuring the energy cost or the calories burned to a specific physical activity.  Each physical activity has different MET equivalent that will help you compute and estimate for the actual calories you will burn.   The formula for computing for the calories burned using MET value is as follows; please note that (x 3.5) and (÷ 200) are constant values.

_____MET Value  x  3.5  x  _____kg body weight  ÷  200 = calories burned per minute

For the MET Value, please refer to the chart below, fig.1. Each physical activity is categorized in different intensity as Light, Moderate and Vigorous.

To illustrate an example, let’s take the question of how much calories are burned for walking. Looking at the chart, walking has a MET value of 2.9 and let say you weigh 60 kilos; you burn 3.045 calories per minute using the formula.

___2.9__MET Value  x  3.5  x  __60___kg body weight  ÷  200 = _3.045__calories burned per minute

So if you walked 15 minutes to the subway, 45.675 are the total calories you actually burned. You can compute it by simply multiplying the calories burned per minute times the total minutes you consumed doing the activity as shown below;

15 Minutes X 3.045 Calories/min = 45.675

Physical activity MET
Light intensity activities < 3
sleeping 0.9
watching television 1.0
writing, desk work, typing 1.8
walking, 1.7 mph (2.7 km/h), level ground, strolling, very slow 2.3
walking, 2.5 mph (4 km/h) 2.9
Moderate intensity activities 3 to 6
bicycling, stationary, 50 watts, very light effort 3.0
walking 3.0 mph (4.8 km/h) 3.3
calisthenics, home exercise, light or moderate effort, general 3.5
walking 3.4 mph (5.5 km/h) 3.6
bicycling, <10 mph (16 km/h), leisure, to work or for pleasure 4.0
bicycling, stationary, 100 watts, light effort 5.5
sexual activity 5.8
Vigorous intensity activities > 6
jogging, general 7.0
calisthenics (e.g. pushups, situps, pullups,jumping jacks), heavy, vigorous effort 8.0
running jogging, in place 8.0
rope jumping 10.0

FIGURE 1. THIS CHART IS FROM http://en.wikipedia.org/wiki/Metabolic_equivalent

Hope this chart will guide you in your quest to find an answer on how to lose weight. With exercise and proper diet, you are surely on the right track. You can also take weight loss supplements like the Slim Life’s 3in1 Eliminator. This supplement will help you suppress your appetite so you will shun away from cravings and will encourage you to eat less.


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