The MET Table & How to Use It

The MET Table & How to Use It

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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

 

 

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