| MET value at complete rest | 1 MET (Compendium of Physical Activities) |
| Moderate-intensity activity range | 3–6 METs (U.S. Department of Health & Human Services, Physical Activity Guidelines) |
| Vigorous-intensity activity threshold | Above 6 METs (U.S. Department of Health & Human Services, Physical Activity Guidelines) |
| Brisk walking (3.5 mph) MET value | ~4.3 METs (Compendium of Physical Activities, 2011 update) |
| Running (6 mph) MET value | ~10 METs (Compendium of Physical Activities, 2011 update) |
| Light housework MET value | ~2–3 METs (Compendium of Physical Activities) |
What Is a MET Value?
MET stands for Metabolic Equivalent of Task. It's a simple, standardized number that tells you how much energy a physical activity demands compared to sitting quietly. A MET of 1 is your body at rest. A MET of 4 means your body is working four times as hard as it does at rest.
Exercise scientists use METs to classify activities consistently across different body types and fitness levels. Because the scale is relative rather than absolute, a MET value applies broadly — whether you're a trained athlete or a casual walker, brisk walking still falls in roughly the same MET range for everyone.
MET (Metabolic Equivalent of Task)
A unit that compares the energy cost of a physical activity to the energy your body uses at rest. One MET equals the oxygen your body consumes while sitting quietly, roughly 3.5 mL of oxygen per kilogram of body weight per minute.
Resting Metabolic Rate
The number of calories your body burns at complete rest to sustain basic functions like breathing and circulation. It serves as the baseline (1 MET) against which all activity intensities are measured.
Moderate-Intensity Activity
Exercise or movement with a MET value between 3 and 6. At this level, your breathing quickens but you can still hold a conversation.
Vigorous-Intensity Activity
Exercise with a MET value above 6. At this level, breathing is heavy, sustained conversation becomes difficult, and cardiovascular demand is significantly elevated.
Compendium of Physical Activities
A standardized research reference, originally developed by Dr. Barbara Ainsworth and colleagues, that catalogs MET values for hundreds of everyday and athletic activities. It is the primary source used in exercise science research.
MET values come primarily from the Compendium of Physical Activities, a continuously updated research database. While individual factors like fitness level, body composition, and terrain can shift your personal energy burn, MET benchmarks give researchers, clinicians, and health communicators a shared language for intensity.
MET Ranges for Common Activities
Understanding where everyday activities fall on the MET scale makes it easier to build movement into your day without overcomplicating things.
| MET value at complete rest | 1 MET (Compendium of Physical Activities) |
| Moderate-intensity activity range | 3–6 METs (U.S. Department of Health & Human Services, Physical Activity Guidelines) |
| Vigorous-intensity activity threshold | Above 6 METs (U.S. Department of Health & Human Services, Physical Activity Guidelines) |
| Brisk walking (3.5 mph) MET value | ~4.3 METs (Compendium of Physical Activities, 2011 update) |
| Running (6 mph) MET value | ~10 METs (Compendium of Physical Activities, 2011 update) |
| Light housework MET value | ~2–3 METs (Compendium of Physical Activities) |
| Activity | Approximate MET | Intensity Category |
|---|---|---|
| Sleeping | 0.95 | Rest |
| Sitting (desk work) | 1.5 | Sedentary |
| Slow walking (2 mph) | 2.5 | Light |
| Brisk walking (3.5 mph) | ~4.3 | Moderate |
| Cycling (leisure) | ~4.0 | Moderate |
| Swimming laps (moderate) | ~6.0 | Moderate–Vigorous |
| Running (6 mph) | ~10.0 | Vigorous |
| Jump rope | ~11.0 | Vigorous |
Notice that moderate activities — those in the 3–6 MET range — include many things people already do: walking to a meeting, gardening, or a casual bike ride. You don't need a gym to accumulate meaningful movement.
3–6 METs
Target range for moderate daily movement
According to the U.S. Physical Activity Guidelines, adults benefit most from accumulating time in the moderate-intensity band.
150 min/week
Recommended moderate-intensity activity
The U.S. Department of Health & Human Services recommends at least 150 minutes of moderate-intensity activity per week for healthy adults.
How to Use MET Values in Everyday Life
MET values are most useful as a reference tool, not a rigid prescription. Here are practical ways to apply them:
- Gauge intensity without a heart rate monitor. If an activity feels like you're working but you can still hold a short conversation, you're likely in the 3–6 MET moderate range.
- Balance your week. Public health guidelines focus on accumulating time at moderate-to-vigorous intensities. Knowing which activities clear the 3-MET threshold helps you identify what actually counts.
- Layer in light activity. Activities below 3 METs — slow walking, stretching, casual household tasks — don't meet the guideline threshold, but they still reduce prolonged sitting time, which carries its own health benefits.
- Adapt when needed. If vigorous exercise isn't accessible or appropriate for you, two minutes of moderate activity (3–6 METs) is generally considered equivalent in health benefit to one minute of vigorous activity (above 6 METs).
This article is for general informational and educational purposes only and is not a substitute for personalized medical or fitness advice. Consult a qualified healthcare professional before beginning or significantly changing any exercise routine, especially if you have an existing health condition.