Metabolic Equivalent of Task (MET)
Metabolic Equivalent of Task (MET)
MET value Description
14.0 bicycling, mountain, uphill, vigorous
16.0 bicycling, mountain, competitive, racing
8.5 bicycling, mountain, general
3.5 bicycling, leisure, 8.8 km
5.8 bicycling, leisure, 15.0 km
6.8 bicycling, 16-19.0 km, slow, light effort
8.0 bicycling, 19.2-22.2 km, moderate effort
10.0 bicycling, 22.4-25.4 km, racing, fast, vigorous effort
Remark: This information provided is for reference only
MET value Description
2.3 activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga)
3.8 activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance)
7.2 activity promoting video/arcade game (e.g., Exergaming, Dance Dance Revolution), vigorous effort
7.0 bicycling, stationary, general
3.5 bicycling, stationary, 30-50 watts, very light to light effort
6.8 bicycling, stationary, 90-100 watts, moderate to vigorous effort
8.8 bicycling, stationary, 101-160 watts, vigorous effort
11.0 bicycling, stationary, 161-200 watts, vigorous effort
14.0 bicycling, stationary, 201-270 watts, very vigorous effort
4.8 bicycling, stationary, 51-89 watts, light-to-moderate effort
8.5 bicycling, stationary, RPM/Spin bike class
5.5 health club exercise, general
5.0 health club exercise classes, general, gym/weight training combined in one visit
3.8 home exercise, general
3.5 resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance
5.0 resistance (weight) training, squats , slow or explosive effort
4.8 rowing, stationary, general, moderate effort
7.0 rowing, stationary, 100 watts, moderate effort
8.5 rowing, stationary, 150 watts, vigorous effort
12.0 rowing, stationary, 200 watts, very vigorous effort
9.0 stair-treadmill ergometer, general
2.3 video exercise workouts, TV conditioning programs (e.g., yoga, stretching), light effort
4.0 video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort
6.0 video exercise workouts, TV conditioning programs (e.g., cardio-resistance), vigorous effort
2.5 yoga, Hatha yoga
4.0 yoga, Power yoga
Remark: This information provided is for reference only
MET value Description
7.3 aerobic, general
7.5 aerobic, step, with 6 - 8 inch step
9.5 aerobic, step, with 10 - 12 inch step
5.5 aerobic, step, with 4-inch step 
5.0 ballet, modern, or jazz, general, rehearsal or class
6.8 ballet, modern, or jazz, performance, vigorous effort
5.5 ballroom, fast
11.3 ballroom dancing, competitive
3.0 ballroom, slow (e.g., waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha)
8.5 bench step class, general
4.8 tap
Remark: This information provided is for reference only
MET value Description
6.0 jog/walk combination (jogging component of less than 10 minutes)
7.0 jogging, general
4.5 jogging, on a mini-tramp
6.0 running, 6.4 km (15 min/km)
8.3 running, 8.0 km (12 min/km)
9.0 running, 8.3 km (11.5 min/km)
9.8 running, 7.2 km (10 min/km)
10.5 running, 10.7 km (9 min/km)
11.8 running, 12 km (8 min/km)
12.8 running, 14.4 km (6.5 min/km)
14.5 running, 16.0 km (6 min/km)
16.0 running, 17.6 km (5.5 min/km)
19.0 running, 19.2 km (5 min/km)
23.0 running, 22.4 km (4.3 min/km)
Remark: This information provided is for reference only
MET value Description
7.0 badminton, competitive
5.5 badminton, social singles and doubles, general
8.0 basketball, game
6.0 basketball, non-game, general
4.5 basketball, shooting baskets
9.3 basketball, drills, practice
2.5 billiards
3.8 bowling, indoor, bowling alley
12.8 boxing, in ring, general
5.5 boxing, punching bag
7.8 boxing, sparring
6.0 fencing
4.3 golf, walking, carrying clubs
3.0 golf, miniature, driving range
3.5 golf, using power cart
3.8 gymnastics, general
5.5 horseback riding, trotting
7.3 horseback riding, canter or gallop
5.3 martial arts, different types, slower pace, novice performers
10.3 martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, thai boxing)
5.8 rock climbing, ascending or traversing rock, low-to-moderate difficulty
5.0 rock climbing, rappelling
12.3 rope jumping, fast pace, 120-160 skips/min
11.8 rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip, plain bounce
10.0 soccer, competitive
7.0 soccer, casual, general
7.3 squash, general
4.0 table tennis, ping pong
3.0 tai chi, qi gong, general
6.0 tennis, doubles
8.0 tennis, singles
5.0 tennis, hitting balls, non-game play, moderate effort
4.0 volleyball
3.0 volleyball, non-competitive, 6 - 9 member team, general
8.0 volleyball, beach, in sand
Remark: This information provided is for reference only
MET value Description
4.0 pushing or pulling stroller with child or walking with children, 4 to 4.96 km
3.8 pushing a wheelchair, non-occupational
2.8 walking, 3.2 km, level, slow pace, firm surface
2.5 walking from house to car or bus, from car or bus to go places, from car or bus to and from the worksite
3.0 walking the dog
3.0 walking, 4.0 km, level, firm surface
3.3 walking, 4.0 km, downhill
3.5 walking, 4.4 to 5.1 km, level, moderate pace, firm surface
4.3 walking, 5.6 km, level, brisk, firm surface, walking for exercise
5.3 walking, 4.6 to 5.6 km, uphill (Basically flat)
5.0 walking, 6.4 km, level, firm surface, very brisk pace
8.3 walking, 8.0 km, level, firm surface
9.8 walking, 8.0 km, uphill, (Basically flat)
3.5 walking, for pleasure, work break
4.5 walking, normal pace, plowed field or sand
4.0 walking, to work or class
6.0 walking, backwards, 5.6 km, level
Remark: This information provided is for reference only
MET value Description
7.0 canoeing, portaging
2.8 canoeing, rowing, 3.2-6.2 km, light effort
5.8 canoeing, rowing, 6.4-9.4 km, moderate effort
3.5 canoeing, rowing, for pleasure, general
12.0 canoeing, rowing, in competition, or crew or sculling
3.0 diving
4.0 paddle boat
4.5 sailing, in competition
6.0 skiing, water or wakeboarding
5.0 snorkeling
3.0 surfing, body or board, general
5.0 surfing, body or board, competitive
9.8 swimming laps, freestyle, fast, vigorous effort
5.8 swimming laps, freestyle, front crawl, slow, light or moderate effort
9.5 swimming, backstroke, general, training or competition
4.8 swimming, backstroke, recreational
10.3 swimming, breaststroke, general, training or competition
5.3 swimming, breaststroke, recreational
13.8 swimming, butterfly, general
6.0 swimming, leisurely, not lap swimming, general
7.0 swimming, sidestroke, general
9.8 swimming, treading water, fast, vigorous effort
3.5 swimming, treading water, moderate effort, general
5.0 windsurfing, not pumping for speed
11.0 windsurfing or kitesurfing, crossing trial
13.5 windsurfing, competition, pumping for speed
Remark: This information provided is for reference only
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