Activity

METs/Hr of Activity

Light

Walking at a slow pace (1-2 mi/hr)

Playing musical instrument

2

Light Plus

Walking at an average pace (2-2.5 mi/hr)

Dancing (slow)

Golf, using power cart

Bowling

Fishing

2.5 - 3

Moderately Vigorous

Walking at a brisk pace (1 mi every 20 min)

Weight lifting, water aerobics

Golf, not carrying clubs

Leisurely canoeing or kayaking

Walking at a very brisk pace (1 mi every 17 to 18 min)

Climbing stairs

Dancing (moderately fast)

Bicycling <10 mph, leisurely

3.5

3.5

3.5

4

4

4

4

Moderately Vigorous Plus

Slow swimming

Golf, carrying clubs

Walking at a very brisk pace (one mi every 15 min)

Most doubles tennis

Dancing (more rapid)

Some exercise apparatuses

Slow jogging (one mi every 13 to 14 min)

4.5

4.5

5

5

5

5

6

Vigorous

Ice or roller skating

Doubles tennis (if you run a lot)

Hiking

Rowing, canoeing, kayaking vigorously

Dancing (vigorous)

Some exercise apparatuses

Bicycling 10 to 16 mph

Swimming laps moderately fast to fast

Aerobic calisthenics

Singles tennis, squash, racquetball

Jogging (1 mile every 12 min)

Skiing downhill or cross country

Running 6 mph (10-minute mile)

Running 8 mph (7.5-minute mile)

Running 10 mph (6-minute mile)

6

6 - 7

6 - 8

6 - 8

6 - 8

6 - 10

6 - 10

6 - 10

7 - 12

8

8

10

13.5

16

MET values for each activity are approximations; there may be considerable individual variation

To get weekly MET scores, multiply MET value for each activity by hours expended in that activity each time, then add all weekly activities.

Example:

1. Walked 1/2 hour at a brisk pace:

                 5 METs/hr x 1/2 hr = 2.5 METs

                 Did this 3 times during the week

2.5 x 3 = 7.5 METs

2. Played doubles tennis 1 hour - moderately vigorously

= 5 METs

3. 1 hour vigorous yard work

= 4 METs

Weekly total: 7.5 + 5 + 4 = 16.5 METs