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One MET equals your RMR. Some experts rephrase this to say that one MET is equal to the rate at which the average person burns calories when at rest. This is also equal to the amount of oxygen you use while inactive. In the normal, healthy adult, this is about 3.5 ml of oxygen per kilogram of body weight per minute.
You use about one to two METs for activities such as combing your hair, washing dishes, or sweeping the floor. This value does vary depending on your age and your general health. Three to six METs are used to vacuum, walk one mile in 30 minutes, or garden. ctivities such as jogging, playing tennis, or biking more than 10 mph uses more than six METs.
METs can be used to put a value on the health benefits of various types and intensities of exercise. Moderate exercise (three to six MET range) has been shown to improve health and reduce the risk of heart disease or diabetes.
Anyone who has had a heart attack will be given a cardiac rehab program with exercise based on METs. At first they are restricted to activities in the one to two MET range. If their vital signs remain stable, they gradually increase the intensity of exercise in a prescribed manner.
A treadmill test is needed to measure your actual RMR. Most of the time individuals exercising just gauge their own MET based on the level of intensity for each activity.
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