METs, or metabolic equivalents, are a way to measure the energy your body uses during various activities. They help quantify the intensity of physical activities by comparing them to your resting metabolic rate (RMR). Here’s a breakdown of what METs are, how they’re calculated, and how they can help you achieve your fitness goals.
What Is a MET?
A MET represents the energy you expend while sitting at rest. It’s a ratio of your working metabolic rate to your resting metabolic rate. For example:
- 1 MET: Energy used while sitting still.
- 4 METs: An activity that requires four times the energy of sitting still, such as brisk walking.
How Are METs Calculated?
METs are based on oxygen consumption. One MET equals approximately 3.5 milliliters of oxygen consumed per kilogram of body weight per minute. For example, a person weighing 160 pounds (72.5 kg) consumes about 254 milliliters of oxygen per minute at rest. The energy expenditure varies depending on factors like age, fitness level, and body weight.
Examples of MET Values for Activities
Activities are categorized into light, moderate, and vigorous intensity based on their MET values:
- Light (< 3 METs): Sitting at a desk (1.3 METs), washing dishes (2.2 METs), or slow strolling (2.0 METs).
- Moderate (3–6 METs): Brisk walking (5 METs), housework (3.5 METs), or swimming leisurely (6 METs).
- Vigorous (> 6 METs): Running at 7 mph (11.5 METs), singles tennis (8 METs), or competitive soccer (10 METs).
Setting MET Goals
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise weekly, which equals about 500 MET minutes per week. You can achieve this through a mix of moderate and vigorous activities, depending on your fitness level and preferences.
METs and Calories
METs can also help estimate calorie burn. The formula is:
Calories burned per minute=METs×3.5×body weight (kg)/200\text{Calories burned per minute} = \text{METs} \times 3.5 \times \text{body weight (kg)} / 200
For example, a 160-pound person playing singles tennis (8 METs) for an hour would burn approximately 613 calories.
Why Are METs Useful?
METs provide a standardized way to measure activity intensity, helping you:
- Plan workouts tailored to your fitness goals.
- Track energy expenditure during exercise.
- Estimate calorie burn for weight management.
The Bottom Line
METs are a valuable tool for understanding and managing your physical activity. Whether you’re aiming to improve cardiovascular health, lose weight, or simply stay active, tracking METs can help you measure progress and set achievable goals. Aim for at least 500 MET minutes per week through activities you enjoy, and remember that consistency is key to long-term health benefits.