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METs or Metabolic Equivalent of the Task may still be a good way to judge your activity level. It was originally designed based on young, healthy men with a total body fat (TBF) level of 10 per cent.
Depending on how much you weigh and your own TBF level, METs may be more appropriate now than before your weight loss. Researchers have discovered that using the MET system with overweight or obese adults actually underestimates the energy used for an activity. Overweight or obese individuals may end up working at a level too high for them when using METs.
An alternate method is the rate of perceived exertion or RPE. You may have seen the RPE chart posted in your gym. Sometimes this is called the Borg scale. Three to five on a scale from zero to 10 is equal to moderate to heavy exercise.
One other method to use is a percentage of the maximum heart rate adjusted for age. This is called the predicted maximum heart rate or PMHR. The formula for this is 220 - your age in years. For a 20 year old this would be 220 - 20 = 200.
Moderate activity is often reported as 60 to 65 per cent of your maximum heart rate. This may vary from person to person depending on general health or presence of conditions such as diabetes, heart disease, or obesity. You may want to consult with your physician before using this method to guide your workout.
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