MET Values for Walking: Complete Chart by Speed and Terrain

MET values for walking range from 2.0 (very slow, 1.5 mph) to 8.0+ (race walking or steep incline) depending on speed and terrain. The MET value, short for Metabolic Equivalent of Task, is the core number in every reliable calorie calculation for walking. Understanding your walking MET is how trackers — including the Steps App — calculate calorie burn from step counts with accuracy.

What Is a MET Value?

A MET of 1.0 equals your resting metabolic rate — essentially how many calories per hour your body burns while sitting still. A MET of 3.5 means you're burning 3.5 times your resting rate. Higher MET = more calories per minute.

The calorie formula:

Calories burned per hour = MET × body weight in kg

For a 160 lb (73 kg) person at MET 3.5 (moderate walk): 3.5 × 73 = 255.5 calories per hour

Complete MET Values for Walking by Speed

Source: Ainsworth et al., 2011 Compendium of Physical Activities (updated)

MET Values for Walking on Different Terrains

Calories Per Hour by MET and Body Weight

How Fitness Trackers Use MET Values

Most fitness trackers and step counters — including the Steps App — calculate calorie burn by:

1. Measuring steps per minute (cadence)
2. Matching cadence to a corresponding MET value
3. Multiplying MET × your body weight × time

This is why apps that have your height and weight are more accurate than those that don't. A step count alone is meaningless for calorie estimation without knowing the MET value for your walking speed.

Walking vs. Running MET Comparison

The jump from fast walking to jogging is large (5.0 → 8.3 MET). However, walking is sustainable for much longer durations — the total calorie burn over 60 minutes often favors brisk walking over short intense runs for most people.

Calculate Your Walk's Calorie Burn

Use our Walking Calorie Calculator to apply the correct MET for your pace and get precise calorie counts based on your body weight.

Frequently Asked Questions

What is the MET value for walking?

MET values for walking range from 2.0 (very slow, 1.5 mph) to 8.3 (power walking, 5 mph). A typical moderate walk at 3.0 mph has a MET of 3.5.

What MET value is used for a 30-minute walk?

For most 30-minute walks at a moderate pace (3.0 mph), a MET of 3.5 is used. Brisk walkers (3.5 mph) use MET 4.3. These values come from the Compendium of Physical Activities.

How does MET relate to calorie burn while walking?

Calories burned = MET × body weight (kg) × time in hours. So a 3.5 MET walk for 1 hour burns 3.5× your baseline metabolic expenditure. For a 160 lb (73 kg) person, that's 3.5 × 73 × 1 = 255 calories.

Is a higher MET always better for weight loss?

Not necessarily — higher MET means more calories per minute, but lower-MET activities can be sustained much longer. A 2-hour moderate walk (MET 3.5) burns more total calories than a 30-minute fast walk (MET 5.0) for most people.

Do fitness apps use real MET values?

Good apps like Steps App use MET-based calculations with your personal weight and height. Simpler apps use fixed formulas that may be 20–30% off your actual calorie burn. Providing accurate height and weight data dramatically improves accuracy.