Activity reference table
MET values by activity and intensity
A focused selection from the 2024 Adult Compendium of Physical Activities. Match the activity and effort, then send its MET value to the calories-burned calculator. Source codes let you check the original entry.
| Activity and intensity | Source code | MET | Estimate calories |
|---|---|---|---|
| Walking, 2.0–2.4 mph (3.2–3.9 km/h), level firm surface | 17152 | 2.8 | Estimate calories |
| Walking, 2.8–3.4 mph (4.5–5.5 km/h), level firm surface | 17190 | 3.8 | Estimate calories |
| Walking, 3.5–3.9 mph (5.6–6.3 km/h), level firm surface | 17200 | 4.8 | Estimate calories |
| Jogging, self-selected pace | 12020 | 7.5 | Estimate calories |
| Running, 5.0–5.2 mph (8.0–8.4 km/h) | 12030 | 8.5 | Estimate calories |
| Running, 6.0–6.3 mph (9.7–10.1 km/h) | 12050 | 9.3 | Estimate calories |
| Cycling, below 10 mph (16.1 km/h), leisure | 01010 | 4 | Estimate calories |
| Cycling, 12.0–13.9 mph (19.3–22.4 km/h) | 01030 | 8 | Estimate calories |
| Resistance training, multiple exercises, 8–15 repetitions | 02054 | 3.5 | Estimate calories |
| Weight lifting, powerlifting or bodybuilding, vigorous effort | 02050 | 6 | Estimate calories |
| Stationary rowing, below 100 watts, moderate effort | 02071 | 5 | Estimate calories |
| Stationary rowing, 100–149 watts, vigorous effort | 02072 | 7.5 | Estimate calories |
| Bodyweight calisthenics, moderate effort | 02022 | 3.8 | Estimate calories |
| Hatha yoga | 02150 | 2.3 | Estimate calories |
| Mild stretching | 02101 | 2.3 | Estimate calories |
What a MET value means
One standard MET represents 3.5 mL of oxygen per kilogram per minute. These values estimate an activity’s energy cost relative to that reference, not your measured metabolism. The adult compendium covers ages 19–59; separate youth and older-adult compendia exist.
Match the description, not just the sport
A gentle ride and a hard ride do not share one MET value. Terrain, speed, technique and effort matter. Rowing watt bands apply to those listed activities; this table does not provide a universal conversion from watts or age to METs. A calorie estimate is approximate and includes resting expenditure.
2024 Adult Compendium — original activity tables
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