Kefiw

Archived noindex page. Kefiw's public focus is Property decision help.

Archived page

This older Kefiw page is kept for reference, marked noindex, and removed from the primary sitemap. The current Kefiw experience is focused on property decisions: cost, quotes, damage, buying, selling, owning, and packets.

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What a MET Actually Is

The metabolic equivalent of task, and how it turns activity into calories.

One MET is the energy your body uses sitting still. Everything else is a multiple of that baseline.

One MET is your body doing nothing — sitting quietly, reading. Running at 6 mph is roughly 10 METs, meaning ten times baseline oxygen use. Every activity in fitness trackers, research papers, and calorie counters reduces to a MET lookup times duration. The Compendium of Physical Activities (Ainsworth 2011) is the canonical table.

Quick answer

One MET is the energy your body uses sitting still. Everything else is a multiple of that baseline.

What you are trying to do
The metabolic equivalent of task, and how it turns activity into calories.
Best next step
Kinetic Expenditure · MET
Limit to remember
Treat this as a practical aid for the task, not a replacement for professional judgment.

Key points

  • ▸ 1 MET = 3.5 mL oxygen per kg per minute — roughly the resting oxygen consumption of a healthy adult.
  • ▸ Calorie formula: kcal = MET × 3.5 × weight_kg / 200 × minutes. The "200" reflects oxygen-to-calorie conversion.
  • ▸ The Compendium of Physical Activities lists MET values for 800+ activities, from sleeping (0.9) to jumping rope (12.3).
  • ▸ MET values are average — individual mechanical efficiency varies 10-15% even between trained individuals.
  • ▸ MET is work rate, not total energy. Multiply by time to get total calories.

Examples

  • 180 lb · 30 min running at 9.8 MET
    80 kg × 9.8 × 3.5 / 200 × 30 = ~411 kcal. Sustained hour = ~822 kcal/h.
  • 150 lb · 45 min cycling at 6 MET
    68 kg × 6 × 3.5 / 200 × 45 = ~321 kcal. Leisure cycling — commute pace.
  • 200 lb · 60 min yoga at 3 MET
    91 kg × 3 × 3.5 / 200 × 60 = ~286 kcal. Light activity, not zero.

When to use which tool

Related

Frequently asked questions

› Is MET the same as METS on gym machines? Trust & accuracy

Yes — treadmills and ellipticals display METs for the current pace and incline. Pair with body weight and you get real-time kcal/h.

› Why is my tracker's calorie number different? Troubleshooting

Trackers layer on heart rate, accelerometer data, and personal calibration. Under the hood the base is still MET — but with live modulation. The MET formula is the population-average starting point.

› How should I use this guide with a Kefiw tool? How-to

Use the guide as the plan and the linked Kefiw tool as the check. Read the steps first, try the move manually, then use the tool to compare outputs, catch edge cases, and decide whether the result actually fits your task.

› What mistake do tool guides help avoid? Troubleshooting

Tool guides help avoid using a utility mechanically without understanding what you are trying to accomplish. Most word, writing, and text utilities are fast, but speed can hide context mistakes. Know whether you are solving a puzzle, cleaning copy, drafting a line, or checking a rule.

› Can a tool guide help me learn the skill? How-to

A tool guide can help you learn if you pause before accepting the output and ask why it worked. Compare your first guess with the tool result, look for the rule or pattern, and repeat that review. Passive copying solves one task; active review builds the skill.