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Calculator METS
Calories Burned The energy cost of an activity can be measured in units called METS, which
are multiples of your basal metabolic rate.
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Basal Metabolic Rate
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Basal metabolic rate (BMR) is "the energy required for essential physiological
Article Library functioning after 8 hours sleep and 12 hours fasting" - the number of calories
Anatomy & Physiology to keep your body functioning whilst at rest. Your BMR (Calories/day) can be
estimated by multiplying your weight in pounds by ten for women and eleven
Coaching for men e.g. a 150lb man has a BMR of 69 Calories/hour (150 × 11 ÷ 24).
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To determine your BMR enter your weight in pounds, select your gender and
then select the Calculate button.

TEXT TRANSLATOR
Weight: Gender: BMR:
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pounds Male  Calories/hour
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What is a MET?

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Running Exercise
A MET is the ratio of the work metabolic rate to the resting metabolic rate.
One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy
cost of sitting quietly. For example: the energy cost of playing rugby is 8.3
METS, which means you use 8.3 times more energy than if you were to sit
quietly and rest.
A MET can also defined as oxygen uptake in ml/kg/min with one MET equal to
the oxygen cost of sitting quietly, equivalent to 3.5 ml/kg/min.

SITE SEARCH FACILITY MET values for various activities
[1]
The table below (Walker 1991) provides the MET values for a number of
activities .
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Activity METS Activity METS
Search BRIANMAC
Aerobic Dancing 6.0 Running 12 min/mile 8.5

Backpacking 7.0 Racquetball 8.0

Badminton 7.0 Rugby 8.3

Basketball 6.0 Skating ice/roller 7.0

Bicycling - 24mph 5.0 Skiing cross country 8.0

Calisthenics 4.5 Soccer 8.0

 Golf 5.0 Softball 5.0

Gymnastics 5.5 Swimming 6.0

Handball 8.0 Tennis 7.0

Hockey 8.0 Volleyball 4.0

Horse riding 3.5 Walking 3.5

Running 8 min/mile 12.5 Weight lifting 4.5

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A more up to date list of activities and MET intensities, Ainsworth et al. (2011)
[2]
Exercise Walking , can be found on the Compendium of Physical Activities website.

Exercise Diet Calories burned in training

With your BMR and the MET value for your particular activity, it is possible to
estimate the number of calories you burn whilst participating in that activity.
To do this multiply your BMR by the activity's MET value e.g. a 120lb female
athlete undertaking an hours calisthenics (MET=4.5) will burn 225 calories
(120 × 10 ÷ 24 × 4.5).

Estimate of calories burned

To estimate the number of calories you burn in a one hour session enter your
weight, select your gender, enter the MET value for the activity and then
select the Calculate button.

Weight:
Gender: MET Value:
Calculate
Male  Calories/hour
pounds

References

1. WALKER, I. (1991) Running tops the weight loss league. Peak

Performance, 4, p. 12
2. AINSWORTH, B. et al. (2011) Compendium of Physical Activities: a
second update of codes and MET values. Medicine and Science in Sports
and Exercise, 43 (8): p. 1575-1581

Related References

The following references provide additional information on this topic:

• COOKE, C.B. (2013) Metabolic rate and energy

balance. Kinanthropometry and exercise physiology laboratory manual:
tests, procedures, and data, 2, p. 147-173
• POWELL, K. E. et al. (2011) Physical activity for health: What kind? How
much? How intense? On top of what?. Public Health, 32 (1), p. 349

Page Reference

If you quote information from this page in your work then the reference for
this page is:

• MACKENZIE, B. (2003) METS [WWW] Available from:

https://www.brianmac.co.uk/mets.htm [Accessed 24/10/2016]
Related Pages

The following Sports Coach pages provide additional information on this topic:

• Articles on Physiology
• Books on Physiology
• Blood Pressure
• Body Fat
• Body Type
• Energy Pathways
• Ideal Weight
• Lactic Acid
• Maximum Heart Rate
• Movement Analysis
• Muscle Types
• Protein
• Range of Movement
• Vitamins
• VO2 max

Additional Sources of Information

For further information on this topic see the following:

• BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical

Education and Sport. UK: Thomas Nelson and Sons Ltd.
• BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
• BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
• DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
• GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
• McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins

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