Heart Rate to METs Calculator
The Heart Rate to METs Calculator estimates metabolic equivalents based on your age, resting heart rate, and activity heart rate. This tool helps fitness enthusiasts and athletes monitor exercise intensity to optimize training effectiveness. Whether you are tracking physical exertion levels or ensuring your workout meets health guidelines, this calculator provides accurate insights into your energy expenditure.
How METs and Exercise Intensity Is Calculated
METs measure the energy cost of an activity compared to sitting quietly. This tool utilizes the Karvonen method to estimate your intensity based on your unique heart rate reserve. This approach is highly accurate because it accounts for your personal cardiovascular fitness rather than using generic averages.
METs ≈ 6 × ((HRexercise − HRrest) / (HRmax − HRrest)) + 1
Where:
- HRmax = Maximum Heart Rate (Gender-adjusted)
- HRrest = Resting Heart Rate
First, the calculator determines your maximum heart rate using a formula adjusted for your gender. Then, it calculates your heart rate reserve by subtracting your resting heart rate from this maximum. Finally, it compares your exercise heart rate to your reserve to estimate the METs. This ensures the result reflects your true physiological effort during exercise.
What Your METs and Exercise Intensity Means
Your METs score reveals the intensity of your physical effort relative to rest. Understanding this number helps you choose workouts that match your specific fitness goals.
Light Intensity (< 3.0 METs)
This level requires the least effort, such as casual walking or stretching. It is suitable for warm-ups, cool-downs, or active recovery on rest days.
Moderate Intensity (3.0 – 5.9 METs)
This causes a noticeable increase in heart rate, like during a brisk walk or heavy cleaning. Most health organizations recommend aiming for at least 150 minutes of activity in this zone weekly to maintain heart health.
Vigorous Intensity (6.0+ METs)
This demands rapid breathing and sweating, such as running or circuit training. Training at this level boosts cardiorespiratory fitness and maximizes calorie burn in shorter timeframes.
Important: Factors like heat, humidity, caffeine, and stress can elevate your heart rate, potentially skewing the METs estimate regardless of your physical effort.
This tool is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before beginning any new exercise program.
For the most accurate tracking, retake your resting heart rate measurement every few weeks as your cardiovascular fitness improves.