Health & Fitness · MET（代谢当量） · Updated 2026-10-25
What Is MET (Metabolic Equivalent)?
Definition
1 MET = resting metabolic rate (~1 kcal/kg/hour). Weekly energy burn = MET × kg × hours. WHO: ≥150 min of moderate (3–5.9 MET) or 75 min vigorous (≥6 MET) activity weekly.
Formula
kcal = MET × weight(kg) × hours
Worked Example
A 70kg adult burns ~301 kcal walking briskly for an hour, or the same in 32 minutes of running.
Common Misconception
"Cardio machine numbers are accurate" - most overestimate by 15%-25% and overlap basal metabolism; "MET ignores body weight" - the same MET burns nearly twice as much for a 90kg person as for a 50kg one.
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