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Walking
ACTIVITY LIBRARY
4 activitiesWalking
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Walking
3.8 MET↗Walking
Level ground, 4.5–5.5 km/h
Walking
3.0 MET↗Dog walking
An ordinary walk with a dog
Walking
6.0 MET↗Hiking
Cross-country hiking
Walking
6.8 MET↗Stair climbing
General stair climbing
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THE SCIENCE
What is a MET?
MET describes activity intensity relative to rest, defined as 1 MET. A 3 MET activity uses roughly three times the energy of resting.
How we calculate
kcal = MET × 3.5 × kg ÷ 200 × minEstimates vary with age, fitness, body composition and environment. The 2024 Adult Compendium mainly covers adults aged 19–59. Not intended for medical decisions.
Data source ↗