A MET table, also known as a metabolic equivalent of task table, is an easy way for you to figure out how many calories you burn doing a specific task. And a MET table isn't just used for working out.
You can use MET tables to learn how many calories you burn while mowing your lawn, sleeping a full night, or even watching TV. Although these activities are not alternatives to the gym if you want to burn more calories, they can help make sure you have a good intake and burn ratio.
To use the MET table and formula you'll need a bit of jargon.
- 1 MET is the amount of oxygen used doing the activity (source)
- Kilograms are a measure of weight and 1 pound is 2.2 kilograms
- MET score is a measurement of the quality of the exercise ranging from poor on the lower end to good on the higher end
A MET table also helps you learn how many calories you burn per minute with each exercise by using this formula.
Calories burned per minute = MET x 3.5 x your bodyweight in kg/200
Here's the MET table to help you create an exercise routine that reaches your fitness goals.
|
Light Intensity Activities |
METS |
|
Sleeping |
.95 |
|
Meditating |
1.0 |
|
Watching TV while sitting |
1.3 |
|
Playing board games |
1.5 |
|
Watering your lawn |
1.5 |
|
Playing chess |
1.5 |
|
Washing dishes |
1.8 |
|
Ironing |
1.8 |
|
Doing laundry |
2.0 |
|
Ice fishing |
2.0 |
|
Very slow walking |
2.0 |
|
Nadisodhana yoga |
2.0 |
|
Stretching |
2.3 |
|
Dusting |
2.3 |
|
Grocery shopping |
2.3 |
|
Hatha yoga |
2.5 |
|
Carrying out the trash |
2.5 |
|
Camping |
2.5 |
|
Standing |
2.5 |
|
Snow blowing |
2.5 |
|
Putting away groceries |
2.5 |
|
Bow hunting |
2.5 |
|
Watering plants |
2.5 |
|
Slow pace walking |
2.8 |
|
Slow dancing |
3.0 |
|
Walking the dog |
3.0 |
|
Hammering nails |
3.0 |
|
Light yard work |
3.0 |
|
Pilates |
3.0 |
|
Diving |
3.0 |
|
Washing windows |
3.2 |
|
Sweeping |
3.3 |
|
Walking downhill |
3.3 |
|
Cooking dinner |
3.3 |
|
Making your bed |
3.3 |
|
Vacuuming |
3.3 |
|
Squat using squat machine |
3.5 |
|
Fishing |
3.5 |
|
Mopping |
3.5 |
|
Moderate speed walking |
3.5 |
|
Bicycling 5.5 mph |
3.5 |
|
Cleaning the garage |
3.5 |
|
Giving the dog a bath |
3.5 |
|
Using leaf blower |
3.5 |
|
Walking moderate pace |
3.5 |
|
Buildling a fence |
3.8 |
|
Gymnastics |
3.8 |
|
Raking leaves |
3.8 |
|
Bowling |
3.8 |
|
Trimming shrubs and trees |
4.0 |
|
Paddleboat |
4.0 |
|
Volleyball |
4.0 |
|
Curling |
4.0 |
|
Circuit training |
4.3 |
|
Brisk speed walking |
4.3 |
|
Slow pace stair climbing |
4.4 |
|
Weeding your garden |
4.5 |
|
Crab fishing |
4.5 |
|
Chopping wood |
4.5 |
|
Planting trees |
4.5 |
|
Removing carpet |
4.5 |
|
Rowing, stationary |
4.8 |
|
Tap |
4.8 |
|
Golf |
4.8 |
|
Cricket |
4.8 |
|
Moderate Intensity Activities |
METS |
|
Skateboarding |
5.0 |
|
Cleaning your gutters |
5.0 |
|
Ballet |
5.0 |
|
Elliptical trainer |
5.0 |
|
Unicycling |
5.0 |
|
Boot camp training |
5.0 |
|
Low impact aerobics |
5.0 |
|
Laying sod |
5.0 |
|
Baseball |
5.0 |
|
Softball |
5.0 |
|
Moderate snow shoveling |
5.3 |
|
Water aerobics |
5.3 |
|
Ballroom dancing |
5.5 |
|
Horseback riding |
5.5 |
|
Step aerobics with 4” step |
5.5 |
|
Mowing the lawn |
5.5 |
|
Water aerobics |
5.5 |
|
Squats with resistance band |
5.5 |
|
Marching band |
5.5 |
|
Swimming laps, moderate |
5.8 |
|
Moderate rowing |
5.8 |
|
Dodgeball |
5.8 |
|
Bicycling 9.4 mph |
5.8 |
|
Moving furniture |
5.8 |
|
Bench pressing |
6.0 |
|
Cheerleading |
6.0 |
|
Leisurely swimming |
6.0 |
|
Wrestling |
6.0 |
|
Water skiing |
6.0 |
|
Fencing |
6.0 |
|
Deadlifts |
6.0 |
|
Vigorous yard work |
6.0 |
|
Shoveling snow |
6.0 |
|
Jazzercise |
6.0 |
|
Weight lifting |
6.0 |
|
Jog/walk combo |
6.0 |
|
Cross country hiking |
6.0 |
|
Vigorously chopping wood |
6.3 |
|
Climbing hills |
6.3 |
|
Basketball |
6.5 |
|
Zumba |
6.5 |
|
Bicycling 10-11.9 mph |
6.8 |
|
Ski machine |
6.8 |
|
Slow cross country skiing |
6.8 |
|
Stationary bicycle |
7.0 |
|
Jet skiing |
7.0 |
|
Roller skaing |
7.0 |
|
Jogging |
7.0 |
|
Kickball |
7.0 |
|
Backpacking |
7.0 |
|
Racquetball |
7.0 |
|
Ice skating |
7.0 |
|
Soccer |
7.0 |
|
Sking |
7.0 |
|
Sledding |
7.0 |
|
High impact aerobics |
7.3 |
|
Tennis |
7.3 |
|
Step aerobics with 6”-8” step |
7.5 |
|
Vigorous snow shoveling |
7.5 |
|
Carrying groceries upstairs |
7.5 |
|
Line dancing |
7.8 |
|
Field hockey |
7.8 |
|
High Intensity Activities |
METS |
|
Lacrosse |
8.0 |
|
Synchronized swimming |
8.0 |
|
Rock climbing |
8.0 |
|
Flag football |
8.0 |
|
Jogging in place |
8.0 |
|
Bicycling 12-13.9 mph |
8.0 |
|
Ice hockey |
8.0 |
|
Jump squats |
8.0 |
|
Running a 12 min/mile |
8.3 |
|
Rugby |
8.3 |
|
BMX |
8.5 |
|
Spin class |
8.5 |
|
Mountain biking |
8.5 |
|
Vigorous stationary rowing |
8.5 |
|
Fast pace stair climbing |
8.8 |
|
Slow pace rope jumping |
8.8 |
|
Cross country running |
9.0 |
|
Basketball drills |
9.3 |
|
Step aerobics with 10”-12” step |
9.5 |
|
Kettlebell swings |
9.8 |
|
Swimming laps vigorously |
9.8 |
|
Running 10 min/mile |
9.8 |
|
Treading water, fast |
9.8 |
|
Rollerblading moderate pace |
9.8 |
|
Water polo |
10.0 |
|
Bicycling 14-15.9 mph |
10.0 |
|
Aerobics while wearing 10-15 lb weights |
10.0 |
|
Kickboxing |
10.3 |
|
Tae kwan do |
10.3 |
|
Running 9 min/mile |
10.5 |
|
Skipping rope |
11.0 |
|
Slide board exercises |
11.0 |
|
Running 8 min/mile |
11.8 |
|
Moderate pace rope jumping |
11.8 |
|
Bicycling 16-19 mph |
12.0 |
|
Very vigorous stationary rowing |
12.0 |
|
Fast rope jumping |
12.3 |
|
Running 7 min/mile |
12.3 |
|
Fast pace rollerblading |
12.3 |
|
Vigorous kayaking |
12.5 |
|
Brisk cross country skiing |
12.5 |
|
Boxing |
12.8 |
|
Marathon running |
13.3 |
|
Speed skating |
13.3 |
|
Ice dancing |
14.0 |
|
Running 6 min/mile |
14.5 |
|
Running stairs |
15.0 |
|
Bicycling > 20 mph |
15.8 |
|
Running 5 min/mile |
19.0 |
