DefinitionA MET is a unit of exercise intensity; 1 MET is the energy you burn sitting quietly, and brisk walking is roughly 3 to 4 METs.
What it means
One MET equals about 1 calorie per kilogram of body weight per hour. To estimate calories burned, multiply METs by weight in kg by hours.
Researchers keep a large table of activity MET values. Examples: slow walking about 2 to 3, cycling at a moderate pace about 6 to 8, running at 6 mph about 10.
US activity guidelines call 3 to under 6 METs moderate and 6 or more vigorous. They recommend at least 150 minutes of moderate or 75 minutes of vigorous activity a week, plus muscle strengthening on 2 or more days.
MET values are averages. A heavier person or a less efficient mover may burn more at the same pace, while a fit, efficient mover may burn a little less.
Why it matters
METs turn steps and workouts into calorie estimates in several Sunny Weigh tools.