MET Values for Walking, Running, Cycling by Pace — Complete Reference 2026

MET (metabolic equivalent of task) is a unit measuring energy expenditure relative to rest. 1 MET = 3.5 mL O2/kg/min, the energy a person burns sitting quietly. The 2024 Adult Compendium of Physical Activities (Herrmann et al., Journal of Sport and Health Science) is the global reference, listing 800+ activities with measured MET values from indirect calorimetry studies. Calories burned formula: kcal/min = METs × 3.5 × body weight (kg) ÷ 200. Or simpler: kcal = METs × hours × body weight (kg). Example: 70kg person walking 3.5 mph (4.3 METs) for 30 min = 4.3 × 0.5 × 70 = 150 kcal. METs are duration-independent — running 6 mph is always 9.8 METs whether you run 5 minutes or 60. Higher MET = more calories burned per minute. Light activity = <3 METs; moderate = 3-6; vigorous = >6.

Walking MET values from the 2024 Compendium scale non-linearly with pace: 2.0 mph = 2.8 METs (casual stroll), 2.5 mph = 3.0 METs, 3.0 mph = 3.5 METs (moderate), 3.5 mph = 4.3 METs (brisk — first level meeting CDC moderate-intensity threshold of >3.0), 4.0 mph = 5.0 METs (very brisk), 4.5 mph = 7.0 METs (power walk — note big jump as gait approaches running), 5.0 mph = 8.3 METs (race-walking pace, energy cost equivalent to slow jogging). Hiking adds 1-3 METs depending on terrain and pack weight. Climbing stairs is much more intense: 4.0 METs slow, 8.8 METs fast. The non-linear jump above 4 mph happens because most people transition to a running-like gait around 4.5 mph, requiring more vertical motion. CDC guideline: 30 min/day of brisk walking (≥3 METs) for adults satisfies moderate-intensity recommendation.

Running MET values per 2024 Compendium: 4-5 mph (jog) = 7.0 METs; 5 mph (12 min/mi) = 8.3 METs; 6 mph (10 min/mi) = 9.8 METs; 7 mph (8.5 min/mi) = 11.0 METs; 8 mph (7.5 min/mi) = 11.8 METs; 9 mph (6.7 min/mi) = 12.8 METs; 10 mph (6 min/mi) = 14.5 METs; 12 mph (5 min/mi) = 19.0 METs; 13 mph (4.6 min/mi) = 19.8 METs. Key observations: (1) MET ≈ pace in mph between 5-9 mph (rough rule of thumb). (2) The relationship becomes super-linear above 10 mph (elite training pace). (3) Cross-country running adds ~1 MET vs road. (4) Treadmill at 0% incline has slightly lower MET than overground at same pace (no air resistance) — typically 0.5-1.0 MET lower. For typical runner: 6-7 mph = standard moderate run, 8-9 mph = tempo run, 10+ mph = interval/race effort. Race-pace runs exceed 13 METs which is ACSM threshold for "very vigorous" intensity.

Outdoor cycling MET values 2024 Compendium: <10 mph leisure = 4.0 METs, 10-11.9 mph (light effort) = 6.8 METs, 12-13.9 mph (moderate) = 8.0 METs, 14-15.9 mph (vigorous) = 10.0 METs, 16-19 mph (racing) = 12.0 METs, >20 mph (racing fast) = 15.8 METs. Mountain bike general = 8.5 METs; uphill = 14.0 METs. Stationary bike depends on power output (more accurate than perceived effort): 50-100W = 5.5 METs, 100-150W = 7.0 METs, 150-200W = 10.5 METs, >200W = 12.5 METs. Why outdoor vs stationary differs: outdoor includes wind resistance, terrain variation, balance/steering — adds ~1-2 METs at same speed. Indoor power-meter cycling is the most accurate calorie estimate available outside lab measurement. Apps like Zwift/Peloton use power × duration / efficiency factor (typically 4) to calculate kcal directly.

MET-based calorie estimation accuracy 2026 evidence: (1) Population-level: ±10-15% accuracy for groups; the Compendium values are population means from 100s of indirect calorimetry studies. (2) Individual-level: ±20-35% error for individuals; varies due to body composition, fitness level, age, sex, and biomechanics. (3) Specific issues: very lean people burn slightly more per kg than obese people at same MET (lower mechanical efficiency). Trained athletes burn LESS per MET than sedentary at same speed (higher efficiency). Weight estimation errors compound — being off 5kg = 7% kcal error. (4) Most accurate alternatives: heart rate-based (used by Apple Watch, Garmin) ±10-15% individual; doubly-labeled water ±5% (lab only). Practical use: MET tables are excellent for SETTING TARGETS (X kcal/day deficit), but should NOT be relied on for sub-200 kcal precision. Trust trends over weeks, not single workouts. Stationary cycling power meters and heart rate monitors give best wearable accuracy.

Standard formula 2026: Calories burned = METs × weight (kg) × duration (hours). EXAMPLE 1: 70kg person, walking 3.5 mph (4.3 METs), 30 minutes. Calories = 4.3 × 70 × 0.5 = 150 kcal. EXAMPLE 2: 80kg person, running 6 mph (9.8 METs), 45 min. Calories = 9.8 × 80 × 0.75 = 588 kcal. EXAMPLE 3: 60kg person, cycling 12 mph (8.0 METs), 60 min. Calories = 8.0 × 60 × 1.0 = 480 kcal. CONVERT pounds to kg: lb ÷ 2.205. CONVERT minutes to hours: min ÷ 60. Some calculators use the longer formula: kcal/min = METs × 3.5 × kg / 200. This is the same equation rearranged. Net vs gross calories: above formulas give GROSS (total). NET = gross minus what you would have burned at rest (1 MET). For most uses, gross is fine; subtract ~70 kcal/hour at rest if precision matters. Always use the SPECIFIC pace MET, not "running" generic — 5 mph vs 9 mph differs by 80% of caloric burn rate.

CDC/ACSM 2024 thresholds: MODERATE = 3.0-5.9 METs; VIGOROUS = 6.0+ METs. CDC weekly recommendation: 150 min moderate OR 75 min vigorous OR equivalent combination. Specific examples by category: MODERATE (walking 2.5-4 mph, gardening, doubles tennis, slow swim, light cycling, leisurely dance). VIGOROUS (running ≥4.5 mph, singles tennis, cycling >12 mph, swim laps, basketball game, hiking with pack, soccer match, jump rope). Critical detail: MET thresholds are ABSOLUTE, not relative. A frail 80-year-old walking 2 mph (2.8 METs) is at near-maximum personal exertion but technically below CDC moderate. Adjusted recommendations exist for older adults (relative scale: % HR max). Modern guidance emphasizes ANY movement reduces mortality 20-25% compared to sedentary. The specific MET threshold matters for athletes optimizing training, not for general health. Apple Watch and Garmin both use MET-based intensity classification when GPS speed is available.