The Role of a METs Score in Nutrition: What is a METs score in nutrition?

October 30, 2025 •

5 min read

The human body is constantly burning energy, even at rest, to power its most basic functions. Understanding what is a METs score in nutrition provides a standardized and practical way to quantify this energy expenditure, offering a crucial metric for tailoring dietary strategies and fitness goals.

Quick Summary

A Metabolic Equivalent of Task (MET) score measures the energy cost of an activity relative to a person's resting metabolic rate. This metric helps estimate calorie burn during various activities, which is valuable for creating personalized nutrition and exercise plans. The higher the MET score, the more energy the activity requires.

Key Points

Definition: A MET (Metabolic Equivalent of Task) score quantifies the energy cost of an activity relative to the energy used at rest, where one MET equals the resting metabolic rate.
Calorie Calculation: The score is used with body weight and duration to estimate calories burned, providing a more personalized approach to diet and exercise planning.
Nutritional Strategy: By understanding energy expenditure through METs, individuals can balance their caloric intake with activity levels for effective weight management and goal setting.
Intensity Levels: The higher the MET score, the more vigorous the activity. Activities are categorized into light (<3.0 METs), moderate (3.0–6.0 METs), and vigorous (>6.0 METs) intensities.
Practical Application: For nutritionists, METs help tailor macronutrient recommendations and total calorie requirements based on a client's activity level and fitness goals.
Important Caveat: METs provide a useful estimate but do not account for individual differences in fitness, age, or body composition, which affect actual energy expenditure.

What is a METs score in nutrition?

At its core, a Metabolic Equivalent of Task (MET) score is a physiological measure expressing the energy cost of a physical activity. It represents the ratio of a person's working metabolic rate to their resting metabolic rate. One MET is defined as the energy expended while sitting quietly at rest. This foundational value serves as a benchmark against which the intensity of all other activities is measured. For example, an activity with a MET value of 4 requires four times the energy that the body uses at rest. In the context of nutrition, the METs score is the bridge that connects the food you eat (energy intake) with the activity you perform (energy expenditure), helping to balance the energy equation for various health goals.

The science behind the score

To appreciate the score fully, it's helpful to understand the underlying science. The energy your body uses comes from the oxygen you consume to fuel your cells. Scientifically, one MET is conventionally equated to an oxygen consumption of 3.5 milliliters per kilogram of body weight per minute (mL O2/kg/min).

While this standard value provides a convenient yardstick, it's important to remember it's an average derived from studies and may not perfectly reflect every individual due to factors like age, gender, and fitness level. Nevertheless, it remains a powerful tool for estimating energy usage. By knowing the MET value of an activity, nutrition and fitness professionals can estimate a client's calorie burn and, in turn, their corresponding nutritional needs.

How to calculate calories with METs

One of the most practical applications of a METs score is calculating the approximate calories burned during an activity. By combining the MET value with your body weight and the duration of the activity, you can get a useful estimate. The formula is as follows:

Calories burned per minute = (METs x 3.5 x Body Weight in kg) / 200

To illustrate with an example:

A person weighing 160 pounds (approximately 73 kg) plays a game of singles tennis, which has a MET value of 8.
The calculation would be: (8 x 3.5 x 73) / 200 = 10.2 calories per minute.
If they play for an hour (60 minutes), the total calories burned would be 10.2 x 60 = 612 calories.

This simple calculation allows for a more personalized approach to diet and exercise planning than relying on generic calorie estimates.

How METs inform dietary planning

For nutrition professionals and individuals alike, understanding METs can fundamentally change how they approach dietary planning. Here’s how:

Energy Balance: The primary principle of weight management is energy balance, which involves matching caloric intake with energy expenditure. By estimating a person's activity levels using METs, a dietitian can more accurately determine their Total Daily Energy Expenditure (TDEE). This helps create a customized diet plan for weight loss (consuming fewer calories than expended), weight gain (consuming more), or maintenance.
Macronutrient Needs: The intensity of exercise, reflected in a higher METs score, influences the body's use of macronutrients. High-intensity activities rely more on carbohydrates for quick energy, while lower-intensity, longer-duration activities use more fat. A nutrition plan can be adjusted to prioritize the right macronutrients based on the typical MET levels of a person's activity.
Goal Setting: Using METs allows for precise goal-setting. For example, a recommendation of 500 MET-minutes of activity per week translates to tangible actions. A person can choose to perform 100 minutes of 5-MET activity (e.g., brisk walking) or 50 minutes of 10-MET activity (e.g., running) to meet the same target.

Comparison of energy metrics

Understanding how METs compare to other energy metrics like Basal Metabolic Rate (BMR) and Total Energy Expenditure (TEE) is essential for a complete nutritional picture.


Feature	METs (Metabolic Equivalent of Task)	BMR (Basal Metabolic Rate)	TEE (Total Energy Expenditure)
Definition	Ratio of working metabolic rate to resting metabolic rate.	Energy required for essential physiological functions at rest.	Total calories burned in a 24-hour period.
Purpose	Measures activity intensity and estimates calories burned during exercise.	Foundation for all calorie calculations; represents energy cost of living.	Includes BMR, physical activity, and thermic effect of food.
Calculation	Based on oxygen consumption during activity relative to rest.	Estimated using formulas (e.g., Mifflin-St Jeor) or lab testing.	Often calculated using a formula that multiplies BMR by a Physical Activity Level (PAL) factor.
Usefulness	Helps tailor exercise intensity to dietary needs.	Provides a baseline for nutritional planning.	Offers a comprehensive view for weight management.

Activities and their MET levels

To make METs more concrete, the Compendium of Physical Activities provides a standardized list of MET values for a vast range of activities. This resource helps users understand the intensity of their daily tasks. Here are some examples:

Light-Intensity (< 3.0 METs):
- Sitting at a desk: 1.3 METs
- Washing dishes: 2.2 METs
- Strolling at a slow pace: 2.0 METs
Moderate-Intensity (3.0–6.0 METs):
- Brisk walking (3.5–4 mph): 5.0 METs
- General housework (sweeping): 3.5 METs
- Leisurely swimming laps: 6.0 METs
Vigorous-Intensity (> 6.0 METs):
- Running (7 mph): 11.5 METs
- Singles tennis: 8.0 METs
- Competitive soccer: 10.0 METs

Limitations of the METs score

While a powerful tool, the METs score is not without limitations. It's a standardized estimate and does not perfectly account for every individual's unique physiology. Factors like body composition (ratio of fat to lean mass), age, fitness level, and environmental conditions can all influence actual energy expenditure. A brisk walk will require a different level of effort for a young athlete versus a sedentary older adult, though the standardized MET value remains the same. Therefore, while METs are excellent for general guidance, they should be used in conjunction with other personal health metrics for the most accurate and effective nutritional planning.

Conclusion

Understanding what is a METs score in nutrition offers a clear and practical method for quantifying the energy costs of physical activity. By providing a common language for discussing exercise intensity and calorie expenditure, METs empower individuals and professionals to create more precise and effective diet and fitness plans. While it is an estimate, incorporating METs into your nutrition strategy can provide a valuable framework for managing energy balance, personalizing macronutrient intake, and achieving your health goals more successfully.

An authoritative outbound link for further reading is the Compendium of Physical Activities website.

Frequently Asked Questions

A METs score helps a nutritionist estimate your daily calorie burn from physical activities, which is then used to calculate your total daily energy expenditure. This allows for the creation of a personalized meal plan that aligns calorie intake with expenditure to achieve weight management goals.

BMR (Basal Metabolic Rate) is the energy your body needs to perform essential functions while at complete rest. A METs score measures the energy cost of an activity relative to your BMR. So, while BMR is your energy baseline, METs measure the multiplier effect of any physical task.

METs scores are considered a good estimate for the average person but have limitations. Factors like individual fitness level, age, body composition, and exercise efficiency can cause actual calorie burn to differ from the standardized value.

Yes, METs can be very helpful for weight loss. By understanding the MET value of different activities, you can plan your exercise routine to increase your energy expenditure. Combining this with a controlled calorie intake helps create the necessary energy deficit for losing weight.

A high MET score means your activity is vigorous and demands a lot of energy. A diet supporting a high-MET lifestyle would likely need increased caloric intake, potentially with a higher percentage of carbohydrates, to fuel performance and aid recovery.

A low MET score indicates a light or sedentary activity level. For this, a diet needs fewer calories overall to prevent weight gain. The nutritional focus would be on a balanced intake with an emphasis on nutrient-dense foods, rather than high-energy foods.

The most widely used resource for MET values is the Compendium of Physical Activities. It provides a comprehensive list of hundreds of activities with their corresponding MET scores, categorized by intensity.