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
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2 Responses to Metabolic Equivalent Task (METs) for various exercises

  1. […] Metabolic Equivalent Task (METs) for various exercises […]

  2. […] 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 […]