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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