How Achieve Your Weight loss With MET
How many times have you been on the treadmill and you see MET pop up on the screen? Did you know that this could be a very valuable tool to help you in your weight loss journey? But what does it mean? How can this help you? How to Achieve your fitness goals with MET.
MET (metabolic equivalent) = the energy used by the body at rest. When you sit, stand, walk, play sports, work or any type of activity you are using energy even while you are sleeping. The harder you work the more oxygen is consumed. This increases the MET level.
Moderate intensity physical activity is considered to be between 3-6 METS.
Vigorous intensity physical activity is considered to be greater than 6 METS.
General list of MET values per activity:
MET valueActivity
1.0 Watching TV
1.8 Desk work
2.0 Walking less than 2.0 mph level ground
3.0 Bicycling very light effort
3.5 Calisthenics light effort
4.0 Bike < 10 mph
5.5 Stationary Bike 100 Watts
7.0 Jogging
8.0 Sit-ups, push-ups, pull-ups, jumping jacks, jogging in place
With this information you can determine how many calories you are burning during your activity. Knowing how many calories you consume, you burn with exercise and daily caloric needs is important when your goal is to lose weight. If you do not know this information you will be just throwing darts at a wall hopping it sticks.
Here is the formula to figure out your calorie burn.
Met x 3.5 x weight in kg divided by 200 = calorie burned
To figure the weight in kg.
Weight divided by 2.2 = weight in kg.
Here is an example. If a woman weight 120 pounds.
120lbs divided by 2.2 = 54.54kg
Activity 2.0 METS walking less than 2 mph level ground.
2 METS x 3.5 x 54.54 weight in kg divided by 200 = 1.90 calorie burned per minute.
Keep a log of your calories in and out. Assess your outcome and adjust accordingly. Keep focused on your goals and you will soon be where you want to be.
Best of health to you,