If you use a treadmill, learning how to calculate METs on treadmill can help you understand your workout intensity. It’s a useful way to measure the energy cost of your exercise session.
MET stands for Metabolic Equivalent of Task. It’s a simple concept. One MET is defined as the rate of energy you spend while sitting quietly. When you see an activity listed as 4 METs, it means you’re working four times harder than you would be at rest. This system gives you a clear way to compare different activities and track your fitness progress over time.
How to Calculate METs on Treadmill
You can figure out your METs in a few different ways. The method you choose depends on the information you have available from your treadmill or other devices. The most common approaches involve using the treadmill’s speed, your heart rate, or built-in machine calculations.
Method 1: Using Treadmill Speed (The Standard Method)
This is the most straightforward technique if your treadmill displays speed. Researchers have established standard MET values for walking and running at specific speeds on a flat surface. You can use a simple reference chart.
Here is a general guide to MET values based on treadmill speed:
- 2.0 mph (Very slow walk): ~2.0 METs
- 3.0 mph (Brisk walk): ~3.3 METs
- 3.5 mph (Power walk): ~4.3 METs
- 4.0 mph (Very brisk walk/jog): ~5.0 METs
- 5.0 mph (Jog/run): ~8.0 METs
- 6.0 mph (Run): ~9.8 METs
- 7.0 mph (Run): ~11.0 METs
- 8.0 mph (Fast run): ~11.8 METs
To use this method, just note your steady-state speed and match it to the chart. Remember, these values assume 0% incline. Even a small incline significantly increases the MET value.
Method 2: Using Speed and Incline (More Accurate)
Since most people use incline, this method is better. The formula accounts for both your horizontal movement (speed) and vertical movement (incline). You’ll need to do a little math.
The standard equation is: METs = (Speed in meters/min 0.1) + (Speed in meters/min Grade * 1.8) + 3.5 all divided by 3.5.
Don’t worry, it’s simpler in steps:
- Convert your speed from mph to meters per minute. Multiply mph by 26.8. (Example: 3.5 mph x 26.8 = 93.8 m/min).
- Convert the treadmill grade from a percentage to a decimal. Divide by 100. (Example: A 5% grade is 0.05).
- Plug the numbers into the formula: ( (93.8 0.1) + (93.8 0.05 * 1.8) + 3.5 ) / 3.5
- Calculate step-by-step: (9.38 + 8.442 + 3.5) / 3.5 = 21.322 / 3.5 = 6.1 METs.
See? Walking at 3.5 mph on a 5% grade is about 6.1 METs, much higher than the 4.3 METs for a flat surface.
Method 3: Using Your Heart Rate
If you don’t know the exact speed/grade or want a personalized number, you can use your heart rate. This method estimates your body’s actual oxygen use.
The formula is: METs = (VO2 / 3.5), where VO2 is estimated as: VO2 = 15.3 * (Max HR / Resting HR).
You’ll need to know your maximum and resting heart rates. Here’s how to do it:
- Find your maximum heart rate. A common estimate is 220 minus your age.
- Measure your resting heart rate. Take your pulse first thing in the morning before getting out of bed.
- During your treadmill workout, get to a steady pace and note your current heart rate.
- Plug the numbers in: For example, a 40-year-old (Max HR ~180) with a resting HR of 60, exercising at a heart rate of 135: VO2 = 15.3 (135 / 60) = 15.3 2.25 = 34.4. Then, METs = 34.4 / 3.5 = 9.8 METs.
This method is less precise than the speed/incline formula but it personalizes the calculation for your fitness level.
Method 4: Letting the Treadmill Calculate It
Many modern treadmills with heart rate monitoring or advanced consoles will calculate METs for you. They typically use a combination of your inputted weight, speed, incline, and sometimes heart rate.
To use this feature:
- Ensure your user profile (especially weight) is correctly entered into the machine.
- Grab the handrail sensors if it uses heart rate, or wear a compatible chest strap.
- Look for a display field labeled “METs,” “MET,” or sometimes within a “Calorie Burn” section, as METs are used for that calculation.
While convenient, remember these are still estimates. The accuracy depends on the machine’s algorithms and the correctness of your personal data.
Why Calculating METs is Useful
Knowing your METs does more than just give you a number. It provides practical benefits for your fitness journey.
Comparing Workout Intensity
METs let you compare a slow walk on a high incline to a fast run on a flat surface. You might find a 3.5 mph walk at 10% incline could be similiar in METs to a 5.5 mph run at 0%. This helps you plan varied workouts that maintain intensity.
Tracking Fitness Progress
Over time, you can see your fitness improve. If walking at 4.0 mph used to put you at 10 METs (due to high heart rate), and now the same speed only registers 8 METs, it shows your body has become more efficient. That’s real progress.
Calculating Calorie Burn
This is a major application. The formula for calories burned per minute is: Calories/min = METs 3.5 (your weight in kg) / 200.
First, convert your weight from pounds to kilograms by dividing by 2.205. For a 154 lb (70 kg) person working at 8 METs: Calories/min = 8 3.5 70 / 200 = 9.8 calories per minute. A 30-minute workout would burn about 294 calories.
Important Factors That Affect MET Calculations
Several things can make your actual MET value different from the standard charts or formulas. It’s good to be aware of these.
- Your Body Weight: Heavier individuals typically expend more energy (higher METs) for the same speed/incline than lighter individuals, though many standard formulas average this out.
- Walking vs. Running Economy: Your personal biomechanics matter. Someone with a very efficient running stride may use slightly less energy.
- Treadmill Belt Assist: The moving belt provides some assistance, especially for walking. Outdoor walking at the same speed often has a slightly higher MET value.
- Handrail Support: Leaning heavily on the handrails reduces the work your legs and core do, lowering the true MET value of your workout. Try to use a light touch or swing your arms naturally.
Step-by-Step Guide for a Sample Calculation
Let’s put it all together with a common scenario. Imagine you walk at 3.0 mph on a 2% incline for 25 minutes, and you weigh 160 pounds.
- Goal: Calculate average METs and total calories burned.
- Choose Method: Use the Speed & Incline Method (Method 2).
- Convert Speed: 3.0 mph * 26.8 = 80.4 meters/min.
- Convert Grade: 2% grade = 0.02.
- Apply Formula: METs = [ (80.4 0.1) + (80.4 0.02 * 1.8) + 3.5 ] / 3.5.
- Calculate: (8.04 + 2.8944 + 3.5) / 3.5 = 14.4344 / 3.5 = 4.12 METs.
- Calculate Calories: First, weight in kg: 160 lbs / 2.205 = 72.6 kg. Calories/min = 4.12 3.5 72.6 / 200 = ~5.24 calories/minute.
- Total for Session: 5.24 cal/min * 25 min = 131 calories burned.
Common Mistakes to Avoid
When trying to calculate METs, people often make a few errors that throw off the results. Being aware of these helps you get a more accurate number.
- Forgetting to account for incline, which is a huge factor.
- Using mph in the standard formula without converting to meters per minute first.
- Assuming the calorie count on the treadmill display is perfectly accurate; it’s usually an estimate based on averages.
- Not updating weight or age in the treadmill’s computer system if it’s calculating for you.
- Confusing METs with VO2max. They are related, but VO2max is your maximum capacity, while METs measure the cost of a specific task.
FAQ Section
What is a good METs level on a treadmill?
A “good” level depends on your fitness goals. For general health, aim for moderate-intensity exercise (3.0-5.9 METs). For more vigorous exercise, aim for 6.0+ METs. A very fit athlete might sustain 10+ METs.
How are METs and calories connected?
METs are the core component in the standard calorie burn formula. Calories burned per minute equals METs multiplied by your weight in kilograms times 3.5, divided by 200. Higher METs means a higher calorie burn rate.
Can I calculate METs without knowing speed?
Yes, you can use the heart rate method if you know your max and resting heart rates. Otherwise, if the treadmill only shows time and distance, you can calculate average speed (distance/time) and then use that.
Do all treadmills show METs?
No, it’s not a standard feature on all models. It’s more common on commercial gym treadmills and higher-end home models with advanced stat tracking.
Is there a simple METs chart I can reference?
Yes, the Compendium of Physical Activities is the definitive source. You can find online charts summarizing treadmill values. For example, general walking at 2.5 mph is 3.0 METs, and running at 6 mph (10 min/mile) is 9.8 METs.
How does weight affect my METs calculation?
Weight does not change the MET value of the activity itself—walking 3 mph is ~3.3 METs for most adults. However, weight directly affects the calorie burn calculation that uses METs. A heavier person will burn more calories at the same MET level.
Using these methods, you can get a clear picture of your treadmill workout’s intensity. Start with the simple speed chart, then try the speed and incline formula for a more precise figure. Over time, tracking this number will help you make informed decisions to meet your fitness goals.