What is MET? and How It Measures Sitting?

Let’s break down METs (Metabolic Equivalents of Task) and see why they matter when we sit. Think of them as a way to measure energy use. Simply put: sitting for long periods means your body barely burns energy, and METs are the numbers that show exactly how little.

What is MET?

MET, short for Metabolic Equivalent of Task, is a standardized way to measure how much energy your body uses during activity. METs use sitting quietly at rest as the baseline—that’s 1 MET:

• 1 MET: The energy a typical adult burns while awake and sitting quietly—covering basic life functions like breathing, heartbeat, and maintaining body temperature (e.g., reading, watching TV, desk work).
• Higher METs = higher intensity: For example, walking = 3–4 METs, jogging = 7–8 METs, high-intensity interval training = >10 METs.

Sedentary Behavior

Sitting isn’t just “being in a chair.” Sedentary behavior refers to any activity with very low energy use—close to resting levels—and minimal movement. Its key feature: spending long periods sitting or lying down with very low METs.

Historically, “sedentary” was defined by time (e.g., sitting 8+ hours a day) without considering differences in energy use—like “sitting at a desk” versus “sitting while fidgeting.” METs provide a more precise way to define it:

• ≤1.5 METs while awake counts as sedentary, whether sitting (watching TV, working on a computer) or lying down (scrolling on your phone).
• Light movement while seated (e.g., organizing papers, standing briefly for water) can raise METs to 1.5–2.9. You’re still mostly sitting, but it’s now considered light-intensity activity, not strictly sedentary.

How METs Are Calculated

METs (Metabolic Equivalents) are the standard unit for measuring physical activity intensity. They represent the ratio of your body’s metabolic rate during an activity compared with your resting metabolic rate (RMR).

In simple terms: METs tell you how many times more energy you’re burning in an activity compared to just sitting or resting.

The baseline: 1 MET

• About 3.5 ml of oxygen per kg of body weight per minute
• Roughly 1 kcal per kg per hour

For example: For a 70 kg (154 lb) adult:

• 1 MET ≈ 70 calories per hour (sitting quietly)

Here’s how common activities compare for a 70 kg (154 lb) adult:

Practical Use: Estimating Calories Burned

METs are a handy way to estimate how many calories you burn during any activity. The formula is simple:

Calories burned = METs × weight (kg) × time (hours)

For example:

A 70 kg (154 lb) adult takes a brisk 30-minute walk (about 4 METs).

Calories burned = 4 × 70 × 0.5 = 140 kcal

This gives you a clear, practical way to see how much energy you’re using each day—helpful for managing weight and staying active.

Example METs for Common Activities

Here’s a quick visual guide showing METs for common activities:

Note: These are averages; actual calorie burn varies based on age, gender, fitness level, and effort.

See more MET values for different activities.

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References

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Baker, R., Coenen, P., Howie, E., Williamson, A., & Straker, L. (2018). The short term musculoskeletal and cognitive effects of prolonged sitting during office computer work. International Journal of Environmental Research and Public Health, 15(8), 1678. doi: 10.3390/ijerph15081678.

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Patterson, R., McNamara, E., Tainio, M., de Sá, T. H., Smith, A. D., Sharp, S. J., Edwards, P., Woodcock, J., Brage, S., & Wijndaele, K. (2018). Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysis. European Journal of Epidemiology, 33(9), 811–829. doi: 10.1007/s10654-018-0380-1.