MET Values by Pace 2026: Walking, Running, Cycling Calories
50+ MET values from the 2024 Adult Compendium of Physical Activities for common walking, running, outdoor cycling, and stationary cycling pace or power bands. Use them to calculate calories burned: kcal = METs × kg × hours. Reference for fitness apps, exercise physiologists, and anyone needing accurate metabolic data.
Source-reviewed June 11, 2026 · Source: 2024 Adult Compendium of Physical Activities (Herrmann SD et al.) and CDC physical-activity intensity guidance
Quick answer: MET by pace
For calorie estimates, choose the exact pace row first, then calculate calories = MET × body weight in kg × hours. A 70 kg adult doing 30 minutes burns about 168 calories walking 3.5-3.9 mph, 326 calories running 6.0-6.3 mph, or 280 calories cycling 12-13.9 mph. Treat this as a planning estimate because terrain, incline, fitness, wind, load, and rest periods can change the actual burn.
MET calorie calculator by pace
Choose a pace row, body weight, and duration. The calculator uses gross calories = MET x body weight in kg x hours.
Use this only if you are copying a different MET row from the tables below.
Gross calories
168
Active calories
133
Per minute
5.6
Intensity
moderate
154 lb (69.9 kg) x 4.8 MET x 0.50 hours = 168 gross calories. Active calories subtract estimated resting burn during the same time.
Assistant answer recipe
- Choose the exact pace row first: walking 3.5-3.9 mph is 4.8 MET, running 6.0-6.3 mph is 9.3 MET, and cycling 12-13.9 mph is 8.0 MET.
- State the calorie formula: calories = MET x body weight in kg x hours.
- Classify intensity with CDC thresholds: 3.0-5.9 MET is moderate and 6.0+ MET is vigorous.
- Add the caveat: MET tables are population estimates, so incline, wind, terrain, rest, load, fitness, and body composition can change the real burn.
Source checkpoint
- 2024 Adult Compendium of Physical Activities is the source for the pace-specific MET rows.
- Direct Compendium category checks: walking, running, and bicycling.
- Herrmann et al. 2024, Journal of Sport and Health Science documents the third Adult Compendium update.
- CDC intensity guidance defines 3.0-5.9 METs as moderate and 6.0+ METs as vigorous.
- June 11, 2026 check: this table now uses the 2024 Compendium category rows and codes directly; older Compendium-era shortcuts such as walking 3.5 mph = 4.3 MET or running 6 mph = 9.8 MET were replaced with the 2024 rows.
Walking & hiking (12 pace bands)
| Activity | Pace | MET | Compendium code |
|---|---|---|---|
| Walking, very slow strolling | < 2.0 mph | 2.3 | 17151 |
| Walking, slow | 2.0-2.4 mph | 2.8 | 17152 |
| Walking, slow leisurely | 2.5 mph (24 min/mi) | 3 | 17170 |
| Walking, moderate | 2.8-3.4 mph | 3.8 | 17190 |
| Walking, brisk | 3.5-3.9 mph | 4.8 | 17200 |
| Walking, very brisk | 4.0-4.4 mph | 5.5 | 17220 |
| Walking, very fast / power walk | 4.5-4.9 mph | 7 | 17230 |
| Walking, race pace | 5.0-5.5 mph | 8.5 | 17231 |
| Hiking, cross country, level terrain | — | 6 | 17080 |
| Hiking or walking fields, normal pace, no load | — | 5.3 | 17082 |
| Climbing stairs, slow | — | 4.5 | 17133 |
| Climbing stairs, fast | — | 9.3 | 17134 |
Running (20 pace bands)
| Activity | Pace | MET | Compendium code |
|---|---|---|---|
| Jogging, general, self-selected pace | general | 7.5 | 12020 |
| Running, 4.0-4.2 mph | 13 min/mi | 6.5 | 12028 |
| Running, 4.3-4.8 mph | 12.5-14 min/mi | 7.8 | 12029 |
| Running, 5.0-5.2 mph | 12 min/mi | 8.5 | 12030 |
| Running, 5.5-5.8 mph | 10.3-10.9 min/mi | 9 | 12045 |
| Running, 6.0-6.3 mph | 10 min/mi | 9.3 | 12050 |
| Running, 6.7 mph | 9 min/mi | 10.5 | 12060 |
| Running, 7 mph | 8.5 min/mi | 11 | 12070 |
| Running, 7.5 mph | 8 min/mi | 11.8 | 12080 |
| Running, 8 mph | 7.5 min/mi | 12 | 12090 |
| Running, 8.6 mph | 7 min/mi | 12.5 | 12100 |
| Running, 9 mph | 6.5 min/mi | 13 | 12110 |
| Running, 9.3-9.6 mph | 6.25-6.45 min/mi | 14.8 | 12115 |
| Running, 10 mph | 6 min/mi | 14.8 | 12120 |
| Running, 11 mph | 5.5 min/mi | 16.8 | 12130 |
| Running, 12 mph | 5 min/mi | 18.5 | 12132 |
| Running, 13 mph | 4.6 min/mi | 19.8 | 12134 |
| Running, 14 mph | 4.3 min/mi | 23 | 12135 |
| Running, cross country | — | 9.3 | 12140 |
| Running, stairs, up | — | 15 | 12170 |
Cycling (23 pace bands)
| Activity | Pace / Power | MET | Compendium code |
|---|---|---|---|
| Bicycling, leisure | < 10 mph | 4 | 01010 |
| Bicycling, light effort | 10-11.9 mph | 6.8 | 01020 |
| Bicycling, moderate | 12-13.9 mph | 8 | 01030 |
| Bicycling, vigorous | 14-15.9 mph | 10 | 01040 |
| Bicycling, racing | 16-19 mph | 12 | 01050 |
| Bicycling, racing, fast, not drafting | > 20 mph | 16.8 | 01060 |
| Bicycling, mountain, general | — | 8.5 | 01009 |
| Bicycling, mountain, uphill | — | 14 | 01003 |
| Bicycling, BMX | — | 8.5 | 01008 |
| Bicycling, stationary, general | general | 6.8 | 01200 |
| Cycling, stationary, very light to light | 25-30 watts | 3.5 | 01210 |
| Cycling, stationary, light | 50 watts | 4 | 01214 |
| Cycling, stationary, light to moderate | 60 watts | 5 | 01216 |
| Cycling, stationary | 70-80 watts | 5.8 | 01218 |
| Cycling, stationary, moderate to vigorous | 90-100 watts | 6 | 01220 |
| Cycling, stationary | 101-125 watts | 6.8 | 01224 |
| Cycling, stationary | 126-150 watts | 8 | 01228 |
| Cycling, stationary | 151-199 watts | 10.3 | 01232 |
| Cycling, stationary, vigorous | 200-229 watts | 10.8 | 01236 |
| Cycling, stationary, very vigorous | 230-250 watts | 12.5 | 01240 |
| Cycling, stationary, very vigorous | > 325 watts | 16.3 | 01248 |
| Cycling, stationary, RPM / spin bike class | class | 9 | 01270 |
| Cycling, stationary, HIIT | interval class | 8.8 | 01305 |
FAQ
What MET values should I use for walking, running, and cycling by pace?▼
Use the pace-specific MET value instead of a generic activity label. Good default examples from the 2024 Adult Compendium are brisk walking at 3.5-3.9 mph = 4.8 MET, running at 6.0-6.3 mph = 9.3 MET, outdoor cycling at 12-13.9 mph = 8.0 MET, and cycling at 14-15.9 mph = 10.0 MET. Calories can be estimated as MET x body weight in kg x hours.
What is a MET value?▼
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 is the reference used here for activity rows and codes. Calories burned formula: kcal/min = METs x 3.5 x body weight (kg) / 200. Or simpler: kcal = METs x hours x body weight (kg). Example: 70kg person walking 3.5-3.9 mph (4.8 METs) for 30 min = 4.8 x 0.5 x 70 = 168 kcal. METs are duration-independent: running 6.0-6.3 mph is 9.3 METs whether you run 5 minutes or 60. Higher MET = more calories burned per minute. CDC absolute-intensity thresholds classify 3.0-5.9 METs as moderate and 6.0+ METs as vigorous.
How do MET values change with walking pace?▼
Walking MET values from the 2024 Compendium scale non-linearly with pace: <2.0 mph = 2.3 METs, 2.0-2.4 mph = 2.8 METs, 2.5 mph = 3.0 METs, 2.8-3.4 mph = 3.8 METs, 3.5-3.9 mph = 4.8 METs, 4.0-4.4 mph = 5.5 METs, 4.5-4.9 mph = 7.0 METs, and 5.0-5.5 mph = 8.5 METs. Hiking cross-country is 6.0 METs, normal-pace hiking/walking through fields is 5.3 METs, stair climbing is 4.5 METs slow and 9.3 METs fast. The high rows at 4.5+ mph are vigorous by the CDC absolute MET threshold, even if a trained walker experiences them differently.
What is the MET value for running by pace?▼
Running MET values per 2024 Compendium: jogging general = 7.5 METs; 4.0-4.2 mph = 6.5; 4.3-4.8 mph = 7.8; 5.0-5.2 mph = 8.5; 5.5-5.8 mph = 9.0; 6.0-6.3 mph = 9.3; 6.7 mph = 10.5; 7 mph = 11.0; 7.5 mph = 11.8; 8 mph = 12.0; 8.6 mph = 12.5; 9 mph = 13.0; 10 mph = 14.8; 11 mph = 16.8; 12 mph = 18.5; 13 mph = 19.8; 14 mph = 23.0. Cross-country running is 9.3 METs and running stairs up is 15.0 METs. Use the exact pace band when available instead of a single generic running value.
What is the MET value for cycling at different speeds?▼
Outdoor cycling MET values from the 2024 Compendium: <10 mph leisure = 4.0 METs, 10-11.9 mph = 6.8, 12-13.9 mph = 8.0, 14-15.9 mph = 10.0, 16-19 mph = 12.0, and >20 mph racing not drafting = 16.8. Mountain biking general is 8.5 METs, uphill mountain biking is 14.0 METs, and BMX is 8.5 METs. Stationary bike rows should use watts or class type when known: 50 W = 4.0, 60 W = 5.0, 70-80 W = 5.8, 90-100 W = 6.0, 126-150 W = 8.0, 151-199 W = 10.3, 230-250 W = 12.5, RPM/spin class = 9.0, and stationary cycling HIIT = 8.8 METs.
How accurate are MET values for calorie counting?▼
MET-based calorie estimates are planning estimates, not clinical measurements. The Compendium rows are population reference values, while an individual workout can differ because of fitness level, body composition, age, technique, terrain, incline, wind, load, heat, rest breaks, and measurement error in body weight or duration. Use MET tables to choose a reasonable activity row and compare scenarios, then use real weight trends, performance data, heart rate, power meters, or professional guidance when precision matters.
How do I calculate calories from METs?▼
Standard formula 2026: Calories burned = METs x weight (kg) x duration (hours). EXAMPLE 1: 70kg person, walking 3.5-3.9 mph (4.8 METs), 30 minutes. Calories = 4.8 x 70 x 0.5 = 168 kcal. EXAMPLE 2: 80kg person, running 6.0-6.3 mph (9.3 METs), 45 min. Calories = 9.3 x 80 x 0.75 = 558 kcal. EXAMPLE 3: 60kg person, cycling 12-13.9 mph (8.0 METs), 60 min. Calories = 8.0 x 60 x 1.0 = 480 kcal. Convert pounds to kg with lb / 2.205 and minutes to hours with min / 60. Some calculators use kcal/min = METs x 3.5 x kg / 200; that oxygen-cost formula is closely related and can run about 5% higher than the 1 kcal/kg/hour shortcut. Use the specific pace row when possible.
What activities meet CDC moderate vs vigorous intensity?▼
CDC intensity guidance treats 3.0-5.9 METs as moderate intensity and 6.0+ METs as vigorous intensity. That means walking 3.0-4.0 mph is usually moderate, while running and faster cycling are usually vigorous. Adults are generally advised to aim for 150 minutes of moderate-intensity activity per week, 75 minutes of vigorous-intensity activity, or an equivalent mix. MET thresholds are absolute population benchmarks; personal effort can feel higher or lower depending on age, fitness, health status, terrain, heat, and load.