MET in one sentence
One MET is the energy you use sitting still — about 3.5 ml of oxygen per kilogram per minute. Running at 10 km/h is roughly 10 METs, so the effort costs ten times resting metabolism. The standard formula turns that into calories: MET × 3.5 × kg ÷ 200 × minutes.
Why the MET table is coarse
MET values come from population averages, so they describe a typical runner rather than you. Two people of the same weight can differ by 10–15% in running economy, which is the difference between a comfortable and a hard effort at the same speed. The number is best used for comparing sessions, not for precise calorie accounting.
Running versus other cardio
Running at 10 km/h sits around 10 METs; cycling at a moderate effort is 6–8, swimming laps 8–10, and walking briskly 4–5. That is why 45 minutes of running is worth about 90 minutes of walking, and why time is a poor way to compare different activities.
Frequently Asked Questions
How many METs is a 6:00 per km pace?
10 km/h is about 10 METs; 12 km/h is about 11.5. The calculator works it out from the speed you enter.
Does weight affect METs?
Not much — METs describe the cost per kilogram. Heavier runners burn more total calories at the same MET because there is more mass to move.
Is the treadmill MET the same?
Slightly lower, because there is no wind resistance. A 1% incline closes most of the gap.
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