MET Goals: The Science Behind 7.5 MET Hours

In the fitness world, "10,000 steps a day" seems to be the golden rule. But with MET Goals, we advocate for a more scientific metric—Metabolic Equivalent of Task (MET).

What is a MET?

1 MET is defined as the energy cost of sitting quietly.

• Walking = 3 METs
• Jogging = 7 METs
• Vigorous Cycling = 10 METs

Why 7.5 MET·Hours?

The WHO recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week for adults. Converted to MET hours, that's roughly 7.5 MET·h / week.

This number is the "minimum effective dose" for maintaining cardiovascular health and reducing chronic disease risk.

How to Achieve It?

You don't need to run a marathon every day.

• Mon: Brisk walk 30 mins (1.5 MET·h)
• Wed: Swim 30 mins (3.0 MET·h)
• Sat: Cycle 45 mins (3.0 MET·h) Total: 7.5 MET·h

Use the MET Goals App to automatically sync your workouts from HealthKit and track your progress. Exercise smarter, start with METs.