MET Calculator
See how the same exercise affects different body types. Compare calories burned, heart rate, and oxygen utilization across fitness levels.
30 minutes of running - moderate (6 mph / 10 min mile) burns 333 calories at 150 lbs.
MET 9.8 × 68.0 kg × 0.50 hrs
Fitness Level Comparison
| Fitness Level | Heart Rate | % VO2max | Effort | VO2max(ml/kg/min) |
|---|---|---|---|---|
Advanced Athlete Top 5% — Trains consistently, competes recreationally | 134 bpm | 62% | Moderate | 55 |
Active Adult Top 20% — Exercises 4-5x/week | 151 bpm | 76% | Moderate | 45 |
Average AdultMET Baseline 50th percentile — Moderately active lifestyle | 165 bpm | 90% | Hard | 38 |
Sedentary Adult Bottom 25% — Mostly desk work, minimal exercise | 170 bpm(MAX) | 123%* | Unsustainable | 28 |
Deconditioned Bottom 10% — Very limited physical activity | 165 bpm(MAX) | 156%* | Unsustainable | 22 |
* Values over 100% VO2max indicate activity exceeds aerobic capacity and is not sustainable.
Why do less fit individuals have lower max heart rates? Research shows that obesity is associated with reduced peak heart rate capacity despite higher resting heart rates. This "chronotropic incompetence" is linked to autonomic dysfunction and reduced cardiorespiratory fitness.
Key Insights for Running - Moderate (6 mph / 10 min mile)
Same Pace, Different Effort
An advanced athlete works at just 62% of their capacity while a deconditioned individual works at 156% VO2max for the exact same activity.
Heart Rate Tells the Story
During running - moderate (6 mph / 10 min mile), heart rates range from 134 bpm (advanced) to 165 bpm (max) (deconditioned) - a 31 bpm difference.
VO2max is Your Ceiling
Advanced athletes have 2.0x the oxygen capacity of sedentary individuals, meaning the same activity feels effortless to one while exhausting the other.
Understanding the Science
How METs Work
MET (Metabolic Equivalent of Task) represents the energy cost of an activity relative to rest. A MET of 1 is your resting metabolism. The standard formula is calibrated for an average adult.
An activity with MET 8 requires 8× more oxygen than sitting still. This is why higher-MET activities feel more demanding - your body needs more oxygen to fuel the work.
Understanding VO2max
VO2max is the maximum amount of oxygen your body can use during exercise, measured in ml/kg/min. It's the gold standard for cardiovascular fitness.
Why Fitness Level Matters
The same activity feels completely different depending on your fitness level. An advanced athlete jogging at 6 mph uses only 62% of their VO2max - they could maintain this pace comfortably for extended periods.
Meanwhile, a deconditioned individual at the same pace is working at 156% of their VO2max - requiring anaerobic energy systems and unable to sustain this intensity for more than a few minutes.
The key insight: relative effort matters more than absolute pace. Heart rate and % VO2max tell you how hard your body is actually working, regardless of what activity you're doing.
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