A slow walk and a brisk walk both count as walking, but the faster pace generally requires more energy each minute. A MET value for exercise gives you a way to describe that difference using a common reference point.
One activity may be listed at 3 METs and another at 6. These exercise MET values compare estimated energy use with a conventional resting level; they do not tell you exactly how hard either activity will feel to you.
MET exercise values: What the number means
MET stands for metabolic equivalent of task. One MET represents a standard estimate of energy use while sitting quietly. A value of 3 METs describes an activity estimated to require about three times that reference rate, while 6 METs represents about six times the reference rate. The number describes a rate of energy use relative to a standard, not a measurement of your personal resting metabolism.
A 4-MET exercise is therefore estimated to use energy at four times the standard resting rate while it is being performed. This is a comparison of intensity, not a total for the whole session. Duration matters too: spending 30 minutes at a given intensity involves more total activity time than spending 10 minutes at the same intensity.
To compare METs, exercise descriptions need to match the task. A table entry for walking at a particular speed on level ground is more informative than a single number labeled “walking,” because a hill, a faster pace or a load can change the demands. Machines and apps may display estimates based on their own assumptions; check what activity and conditions they use.
Compare two walking paces
The 2024 Adult Compendium of Physical Activities lists walking at 2.5 miles per hour on a firm, level surface at 3.0 METs. It lists walking at 3.5 to 3.9 miles per hour on a firm, level surface at 4.8 METs. These are reference values for the described activities, not measurements of a particular walk.
For a simple comparison, the second value is 1.6 times the first: divide 4.8 by 3.0. At those listed conditions, the faster walk has a higher estimated energy-use rate. If each walk lasts 20 minutes, the faster one also has the higher estimated total energy use for that time under the same reference assumptions. A longer slow walk, however, can involve more total activity than a shorter brisk one, so keep both pace and duration in view.
The example also shows why exercise METs are useful for comparing descriptions rather than declaring a winner. One person may prefer the slower pace for a longer outing; another may choose the brisker pace for a shorter session. Both choices can fit a routine depending on the person’s goal and capacity.
Absolute intensity and personal effort
MET tables describe absolute intensity: the estimated energy demand of an activity using a standard reference. Relative intensity describes how demanding the activity is for a particular person compared with that person’s capacity. The distinction matters when two people do the same walk together.
A fitter walker may be able to talk comfortably at a given pace, while someone returning to activity may need to pause for breath. The table can assign the same MET value to the activity even though their effort feels different. Fitness, familiarity with the task, terrain, temperature and fatigue can affect that experience.
The CDC’s talk test is one practical way to notice relative aerobic intensity. At a moderate personal effort, a person can generally talk but not sing; at vigorous effort, speaking more than a few words without a breath is difficult. Use it alongside your own sense of exertion rather than treating the table as a direct reading of your body.
Know what an estimate leaves out
MET ratings for exercise come from averages and standardized assumptions. These MET estimates of exercise are a guide to the task, while actual energy use varies with the individual and how the activity is performed. For example, walking uphill, carrying a pack or stopping at intersections changes the task from a steady level walk. Body size also affects total energy expenditure, so a MET value alone does not tell you how many calories you personally used.
Wearables and machines can help track a consistent routine, but their displayed values remain estimates. Compare entries with similar pace, grade and duration, and treat small differences cautiously. If you want to understand a workout, record what you did and how it felt as well as any number shown on a screen.
The same MET value can feel easy to one person and demanding to another because it describes an estimated absolute workload, while each person’s fitness and circumstances determine the relative effort.
