MET Value Table:
In alphabetical order
| Activity | MET Value | Activity | MET Value |
| Aerobic dance | 7 | Rowing machine: moderate effort | 7 |
| Aerobics: high impact | 7 | Rowing machine: very vigorous effort | 12 |
| Aerobics: light | 6 | Rowing Machine: vigorous effort | 7 |
| Backpacking | 7 | Running: 10 min. mile | 10 |
| Badminton: social /singles | 4.5 | Running: 6 min. mile | 16 |
| Basketball: light | 6 | Running: 7 min. mile | 14 |
| Basketball: vigorous | 8 | Running: 8 min. mile | 12.5 |
| Bicycling: moderate | 8 | Running: Cross Country | 9 |
| Bicycling: high intensity | 10 | Skiing: cross country moderate | 8 |
| Bicycling: leisure | 4 | Skiing: downhill – moderate | 6 |
| Bicycling: light | 8 | Skiing: downhill-vigorous | 8 |
| Bicycling: racing | 12 | Skiing: general | 7 |
| Calisthenics: home exercises light | 3.5 | Soccer | 8 |
| Calisthenics: pushups, sit-ups- vigorous | 8 | Softball | 5 |
| Circuit Resistance Training | 8 | Stair Stepping: light | 3.5 |
| Cross-Country Skiing: racing | 14 | Stair Stepping: moderate | 4.8 |
| Golf: carrying clubs | 5.5 | Stationary Bike: light | 5.5 |
| Golf: using power cart | 3.5 | Stationary Bike: moderate | 5 |
| Gymnastics | 5.5 | Stretching, Yoga | 4 |
| Handball | 8 | Swimming: breaststroke general | 10 |
| Hockey | 8 | Swimming: laps freestyle light | 8 |
| Horseback riding | 3.5 | Swimming: laps freestyle-vigorous | 10 |
| Inline Skating | 12 | Tennis: doubles | 6 |
| Jogging | 7 | Tennis: singles | 8 |
| Outdoor Cycling | 16 | Volleyball | 4 |
| Racquetball | 8 | Walking: brisk | 4 |
| Resistance Training: light | 3 | Walking: moderate | 3.5 |
| Resistance Training: vigorous/bodybuilding | 6 | Walking: very Brisk | 4.5 |
| Rowing Machine: light effort | 3.5 | Water aerobics | 4 |
MET Value Table:
In MET value order
| Activity | MET Value | Activity | MET Value |
| Resistance Training: light | 3 | Rowing machine: moderate effort | 7 |
| Calisthenics: home exercises light | 3.5 | Rowing Machine: very vigorous effort | 7 |
| Golf: using power cart | 3.5 | Skiing: general | 7 |
| Horseback riding | 3.5 | Basketball: vigorous | 8 |
| Rowing Machine: light effort | 3.5 | Bicycling: moderate | 8 |
| Stair Stepping: light | 3.5 | Bicycling: light | 8 |
| Walking: moderate | 3.5 | Calisthenics: pushups, sit-ups- vigorous | 8 |
| Bicycling: leisure | 4 | Circuit Resistance Training | 8 |
| Stretching, Yoga | 4 | Handball | 8 |
| Volleyball | 4 | Hockey | 8 |
| Walking: brisk | 4 | Racquetball | 8 |
| Water aerobics | 4 | Skiing: cross country moderate | 8 |
| Badminton: social /singles | 4.5 | Skiing: downhill-vigorous | 8 |
| Walking: very Brisk | 4.5 | Soccer | 8 |
| Stair Stepping: moderate | 4.8 | Swimming: laps freestyle light | 8 |
| Softball | 5 | Tennis: singles | 8 |
| Stationary Bike: moderate | 5 | Running: Cross Country | 9 |
| Golf: carrying clubs | 5.5 | Bicycling: high intensity | 10 |
| Gymnastics | 5.5 | Running: 10 min. mile | 10 |
| Stationary Bike: light | 5.5 | Swimming: breaststroke general | 10 |
| Aerobics: light | 6 | Swimming: laps freestyle-vigorous | 10 |
| Basketball: light | 6 | Bicycling: racing | 12 |
| Resistance Training: vigorous/bodybuilding | 6 | Inline Skating | 12 |
| Skiing: downhill – moderate | 6 | Rowing machine: very vigorous effort | 12 |
| Tennis: doubles | 6 | Running: 8 min. mile | 12.5 |
| Aerobic dance | 7 | Cross-Country Skiing: racing | 14 |
| Aerobics: high impact | 7 | Running: 7 min. mile | 14 |
| Backpacking | 7 | Outdoor Cycling | 16 |
| Jogging | 7 | Running: 6 min. mile | 16 |
[…] Metabolic Equivalent Task (METs) for various exercises […]
[…] that a particular exercise uses up in a certain amount of time. One way of doing this is to use metabolic equivalent units of an activity or METs. Think of these as multiples of your resting metabolic rate or […]