MET Value Cheat Sheet: What is the Metabolic Equivalent of Your Workout?

Keywords: MET Values, Fitness Reference, Exercise Intensity, Cheat Sheet

Want to know how "hardcore" your workout really is? Check this MET Value cheat sheet. Higher numbers mean more calories burned per minute and greater cardiovascular stimulus.

Basic Living

• Sleeping: 0.9 METs
• Sitting/Office Work: 1.0 - 1.5 METs
• Standing: 1.8 METs

Light Activity (2 - 3 METs)

• Slow Walking: 2.5 METs
• Yoga (Stretching): 2.5 METs
• Dishes/Cooking: 2.0 - 3.0 METs

Moderate Activity (3 - 6 METs) - Fat Loss Zone

• Brisk Walking (5-6 km/h): 4.0 METs
• Mopping/Vacuuming: 3.5 METs
• Cycling (Leisure): 5.0 METs
• Weight Training (General): 3.5 - 5.0 METs

Vigorous Activity (6+ METs) - Cardio Zone

• Jogging: 7.0 METs
• Swimming (Freestyle): 8.0 - 10.0 METs
• Jump Rope: 10.0 - 12.0 METs
• HIIT / Sprints: 12.0+ METs

How to Use This?

With MET Goals, you don't need to memorize this table. The app automatically calculates real-time METs based on your activity type and heart rate data.

Which zone are you in today?