METS

METS, short for Metabolic Equivalent of Task, is a unit used to estimate the amount of energy (calories) you burn during physical activity, such as exercising on a treadmill, stationary bike, or other fitness equipment. It provides a standardized way to measure the intensity of physical activity relative to your resting metabolic rate (RMR).

1 MET Definition

• 1 MET is equivalent to the energy you expend while sitting quietly at rest. It equals:
  • Approximately 3.5 milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
  • About 1 kcal per kilogram of body weight per hour (kcal/kg/hour).

METS on Treadmills/Bikes

When you see METS displayed on a treadmill or an aerobic bike, it reflects the intensity level of your exercise. For example:

• 3 METS: Moderate walking or cycling, burning approximately 3 times the energy you would at rest.
• 8 METS: Vigorous activities such as running or intense cycling, burning about 8 times your resting calories.

How METS Relates to Fitness Goals

• The higher the MET value, the more intense the workout and the more calories burned per minute.
• You can use METS to estimate your caloric expenditure. For example:
  • Calories burned per minute = METS × body weight (in kg) × 0.0175

Example

If you weigh 70 kg and the treadmill shows 6 METS:

• Calories burned per minute = 6 × 70 × 0.0175 = 7.35 kcal/min.
• If you run for 30 minutes, you’d burn ~220.5 kcal.

Practical Use

• METS can help you gauge exercise intensity, set fitness goals, and track progress over time.
• Low METS (e.g., 1-3): Light intensity (e.g., walking slowly).
• Moderate METS (e.g., 4-6): Moderate intensity (e.g., brisk walking or cycling).
• High METS (e.g., 7+): Vigorous intensity (e.g., running or intense cycling).

By knowing your METS, you can tailor your workouts to suit your fitness goals, whether aiming for weight loss, improving endurance, or enhancing cardiovascular health.