Question 1

What is a MET (Metabolic Equivalent of Task)?

Accepted Answer

A MET is a unit that describes the energy cost of physical activity relative to resting metabolism. A MET of 1.0 is your resting metabolic rate (lying still). An activity with a MET of 4 burns approximately 4 times as many calories as resting. METs provide a standardised way to compare the intensity of different activities regardless of body weight.

Question 2

Why are MET values adjusted for age?

Accepted Answer

Standard MET values are calibrated for healthy young adults. Research shows that older adults (50+) have a higher physiological cost for the same activity — the heart and lungs work harder, and oxygen extraction efficiency declines with age. For a 70-year-old, a brisk walk might represent 60–70% of their maximum aerobic capacity, whereas the same walk represents only 30–40% for a 30-year-old. The adjustment makes calorie and intensity estimates more accurate for older adults.

Question 3

How accurate are MET-based calorie calculations?

Accepted Answer

MET calculations give a useful estimate but not a precise measurement. They typically estimate within 20–30% of actual measured energy expenditure. Individual variation in fitness level, body composition, terrain, and environment all affect real calorie burn. For practical purposes — comparing activities, tracking relative effort, or estimating weekly energy expenditure — MET calculations are entirely adequate.

Question 4

What MET level counts as moderate intensity exercise?

Accepted Answer

For Australian physical activity guidelines, moderate intensity is defined as 3–6 METs for younger adults. For older adults (65+), due to the age adjustment, activities as low as 2.5–3 METs may constitute moderate effort relative to their capacity. The intensity label in our calculator accounts for age-adjusted capacity, not just raw MET value.

Question 5

How many METs per week do Australian guidelines recommend?

Accepted Answer

Australian guidelines recommend 150–300 minutes of moderate-intensity activity (3–6 METs) per week, or 75–150 minutes of vigorous activity (> 6 METs). For older adults (65+), the same thresholds apply but with more emphasis on including balance and strength activities alongside cardio.

Age group	MET factor	What it means
Under 50	×1.00	Standard MET — no adjustment needed
50–59	×1.05	5% higher cost — physiology beginning to shift
60–69	×1.10	10% higher — significant cardiovascular change
70–79	×1.15	15% higher — major effort adjustment warranted
80+	×1.20	20% higher — any activity is genuinely hard work

MET Calculator — Age-Adjusted Calorie Burn

What is a MET?

Why age matters

Best exercises for older adults by MET

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