MET Values and Stages (Updated)

MET Stages	METs
Stage I	1.0-1.4
Stage II	1.4-2.0
Stage III	2.0-3.0
Stage IV	3.0-3.5
Stage V	3.5-4.0
Stage VI	4.1+

Five-level classification of physical activity by gender¹ 

Men

Level	METs
Light	1.6-3.9
Moderate	4.0-5.9
Heavy	6.0-7.9
Very Heavy	8.0-9.9
Unduly Heavy	10.0+

Women

Level	METs
Light	1.2-2.7
Moderate	2.8-4.3
Heavy	4.4-5.9
Very Heavy	6.0-7.5
Unduly Heavy	7.6+

Note: “The Compendium MET values are intended for use in able-bodied adults who are 18–65 yr old and do not reflect the energy cost of children and youth, older adults, and persons with disabilities.”² 

Activities of Daily Living

Activity	METs
Sitting quietly at rest [one-MET definition]	1.0
Sexual activity (light to vigorous)	1.3-2.8
Eating (sitting or standing)	1.5-2.0
Bathing (seated)	1.5
Toileting (sitting, standing, squatting)	1.8
Grooming (sitting or standing)	2.0
Showering (standing)	2.0
Dressing/Undressing (sitting or standing)	2.5
Sexual activity (moderate intensity for 22-year-olds)	5.6 in women 6.0 in men3

Inactivity

Activity	METs
Sleeping	0.95
Meditating	1.0
Lying quietly	1.3
Sitting quietly, reclining	1.3
Standing quietly (no fidgeting)	1.3
Standing, fidgeting	1.8

Light Activities, Transportation IADLs

Activity	METs
Laughing; video game (sitting)	1.0
Reading, writing, typing, studying, desk work (sitting)	1.3
Riding in a car, bus, truck, train	1.3
Card, Chess, Board game playing* (sitting)	1.5
Sitting in class taking notes or class discussion	1.8
Arts and crafts, weaving (sitting)	1.8
Arts and crafts (standing)	2.5
Driving (excludes semi trucks)	2.5
Riding a motorcycle	2.8
Family retreat/union involving playing games with children	3.0

Ambulation

Activity	METs
Walking (household)	2.0
Walking (less than 2 mph, level, strolling, slow)	2.0
Carrying 15 lb child, slow walking	2.3
Walking the dog	3.0
Walking for pleasure	3.5
Descending stairs	3.5
Stair climbing (slow pace)	4.0
Walking to work or class	4.0
Walking (3.5 mph, level, brisk, firm surface, walking for exercise)	4.3
Walking (4.0 mph, level, very brisk, firm surface)	5.0
Walking backward, 3.5 mph, level	6.0
Walking (5.0 mph, level, firm surface)	8.3
Hiking, cross country	6.0
Jog/walk combination	6.0
Jogging	7.0
Running (4 mph)	6.0
Running (5 mph) – an average woman’s speed	8.3
Running (6 mph) – an average man’s speed	9.8
Running (7 mph)	11.0
Running (8 mph)	11.8
Running (9 mph)	12.8
Running (10 mph)	14.5
Running (11 mph)	16.0
Running (12 mph)	19.0
Running (13 mph)	19.8
Running (14 mph)	23.0

Household and Childcare IADLs, Leisure

Activity	METs
Knitting, sewing (sitting)	1.3
Washing dishes (standing), ironing	1.8
Cooking, light effort	2.0
Folding laundry and hanging clothes (sitting), light effort	2.0
Child care (ADLs), breastfeeding, holding child, light effort	2.0
Child care (general)	2.5
Cleaning, general, light effort, e.g., mopping (standing)	2.5
Sweeping	3.3
Making bed, changing linens	3.3
Vacuuming, moderate effort	3.3
Cooking, moderate effort	3.5
Gardening, general, moderate effort	3.8
Washing clothes by hand	4.0
Multiple household tasks, vigorous	4.3
Organizing room	4.8
Moving, lifting light loads	5.0
Mowing lawn, Shoveling dirt	5.5
Scrubbing floors on hands and knees, vigorous	6.5

Sports and Leisure

Activity	METs
Playing musical instruments, general	2.0
Yoga	2.0-3.3
Stretching, mild	2.3
Arm ergometer	2.8
Bowling	3.0-3.8
Tai chi, Qi gong	3.0
Sports spectator: excited, emotional, moving	3.3
Bicycling (5.5 mph,) leisure	3.5
Fishing, general	3.5
Table tennis, ping pong	4.0
Golf	4.8
Water aerobics	5.3
Horseback riding	5.5
Rock climbing, low-to-moderate difficulty	5.8
Basketball, general	6.5
Bicycling (10-11.9 mph), light effort	6.8
Racquetball	7.0
Soccer	7.0
Tennis	7.3
Rock climbing, high difficulty	7.5
Bicycling (12-13.9 mph), moderate effort	8.0
Football	8.0
Bicycling (14-15.9 mph), racing, vigorous effort	10.0
Handball	12.0

Learning the MET Values

As you can see, there are MET values for a lot of activities! Not only are there a lot of numbers, they may also go to the tenth decimal place.

Refer to the MET values video for tips and tricks on how to remember them.

Bookmark

1. Jetté, M., Sidney, K., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical cardiology, 13(8), 555-565.[↩]
2. Ainsworth, B. E., Haskell, W. L., Herrmann, S. D., Meckes, N., Bassett, D. R., Tudor-Locke, C., … & Leon, A. S. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc, 43(8), 1575-1581.[↩]
3. Frappier, J., Toupin, I., Levy, J. J., Aubertin-Leheudre, M., & Karelis, A. D. (2013). Energy expenditure during sexual activity in young healthy couples. PLoS one, 8(10), e79342.[↩]