MET Test: Benefits, Normal Range, and Why It Matters for Your Heart Health

If you’ve been asked to undergo a stress test or “MET test,” you might wonder what it really measures and why doctors rely on it so often. MET (Metabolic Equivalent of Task) is a powerful way to assess how well your heart, lungs, and muscles work together during physical activity. It’s one of the simplest yet most insightful indicators of your overall cardiovascular fitness and long-term health risks.

In this detailed guide, you’ll learn:

• What MET is and how it is calculated
• Healthy MET levels by age and gender
• Major health benefits of a good MET score
• How MET is used in cardiac stress tests
• How to improve your MET capacity safely
• Related blood tests and health packages you can book at Seralis Lab

What Is MET (Metabolic Equivalent of Task)?

MET stands for Metabolic Equivalent of Task. It is a unit used to describe the energy your body uses at rest and during different levels of physical activity.

• 1 MET is defined as the amount of oxygen your body uses at rest: about 3.5 ml of oxygen per kilogram of body weight per minute.
• Activities are then rated as multiples of this resting energy:
  • Slow walking: ~2–3 METs
  • Brisk walking: ~3–4 METs
  • Jogging: ~6–8 METs
  • Running fast or intense sports: >10 METs

In a clinical setting, especially during a treadmill or cycle stress test, your peak METs indicate your maximum exercise capacity and reflect how healthy your heart and lungs are.

How Is MET Measured During a Stress Test?

Most people hear about METs in the context of a cardiac stress test. During this test:

1. You walk on a treadmill or pedal on a stationary bicycle.
2. The intensity gradually increases (speed and/or incline).
3. Your heart rate, blood pressure, ECG, symptoms, and exercise time are monitored.
4. The machine or software calculates your MET level based on the speed, incline, and oxygen demand.

Doctors use your highest MET level achieved before stopping the test (because of fatigue or symptoms) to:

• Estimate your cardiorespiratory fitness
• Assess your risk of heart disease and mortality
• Plan safe exercise prescriptions and rehab programs

While the MET score itself comes from the exercise protocol, your doctor will usually combine it with key blood tests and cardiac markers to get a complete picture of your cardiovascular health.

You can book evidence-based heart-related test packages at Seralis Lab, such as:

• Cardiac Risk Profile (lipid profile, hs-CRP, etc.)
• Complete Health Checkup Packages including heart-related markers

What Is a Good MET Value? (Normal MET Levels)

A “good” MET capacity depends on your age, sex, and overall health. As a general guide:

Typical Peak MET Values by Age (Men)

• 20–29 years: 10–12+ METs
• 30–39 years: 9–11+ METs
• 40–49 years: 8–10+ METs
• 50–59 years: 7–9+ METs
• 60+ years: 6–8+ METs

Typical Peak MET Values by Age (Women)

• 20–29 years: 9–11+ METs
• 30–39 years: 8–10+ METs
• 40–49 years: 7–9+ METs
• 50–59 years: 6–8+ METs
• 60+ years: 5–7+ METs

Doctors generally view:

• <5 METs – Low fitness, higher risk of complications
• 5–8 METs – Moderate fitness
• >8–10 METs – Good fitness
• >10 METs – Excellent fitness (in most adults)

Even improving your capacity by 1 MET can significantly lower your risk of future heart problems.

Health Benefits of a Good MET Score

High MET capacity is not just about athletic performance; it is strongly linked to long-term health and lifespan.

1. Lower Risk of Heart Disease and Death

Multiple large studies have shown that each 1-MET increase in fitness is associated with a significant reduction in:

• Cardiovascular mortality
• All-cause mortality
• Incidence of heart attack and stroke

A higher MET capacity reflects a heart that pumps more efficiently and arteries that deliver blood more effectively, reducing strain on your cardiovascular system.

2. Better Blood Pressure, Cholesterol, and Sugar Control

People who regularly engage in moderate-to-vigorous physical activity (3–6+ METs) tend to have:

• Better blood pressure control
• Improved HDL (“good”) cholesterol and lower triglycerides
• Improved insulin sensitivity and blood glucose control

If you have high blood pressure, diabetes, or high cholesterol, it’s important to combine exercise with regular blood investigations. You can track your risk factors with:

• Lipid Profile Test
• Diabetes Profile (Fasting Glucose, HbA1c, etc.)
• Hypertension & Cardiac Panel

3. Better Functional Capacity in Daily Life

Activities like climbing stairs, carrying groceries, or walking long distances all have MET values. A higher MET capacity means you can:

• Perform daily tasks with less fatigue
• Remain independent as you age
• Recover faster after illness or surgery

4. Reduced Risk of Chronic Diseases

Higher cardiorespiratory fitness (and thus higher METs) has been associated with a lower risk of:

• Type 2 diabetes
• Hypertension
• Certain cancers
• Obesity and metabolic syndrome

Routine health packages at Seralis Lab help detect these conditions early:

• Executive Health Package (comprehensive metabolic and cardiac evaluation)
• Wellness & Preventive Health Package

5. Better Quality of Life and Mental Health

Exercise intensities in the range of 3–6 METs (brisk walking, light jogging, cycling) are linked with:

• Improved mood and reduced anxiety
• Better sleep quality
• Higher energy levels

What Happens If Your MET Value Is Low?

A low MET capacity (especially under 5 METs) may indicate:

• Poor physical conditioning or sedentary lifestyle
• Underlying heart disease or poor circulation
• Lung disease (e.g., COPD, asthma)
• Obesity or musculoskeletal limitations

Low METs are associated with:

• Higher risk of heart attacks and strokes
• Higher surgical risk (if you need an operation)
• Greater risk of complications from chronic diseases like diabetes

If your stress test shows low METs or if you have symptoms like chest pain, breathlessness, or unusual fatigue, your doctor may recommend:

• Further cardiac evaluation (ECG, echocardiogram, cardiac enzymes)
• Blood tests for lipids, sugar, kidney, and liver function
• Gradual, supervised exercise or cardiac rehabilitation

You can book relevant evaluations through:

• Cardiac Enzyme Panel (Troponin, CK-MB, etc.)
• Complete Blood Workup (CBC, Kidney, Liver, Lipids, Sugar)

How to Improve Your MET Capacity Safely

The good news is that METs are highly improvable with consistent lifestyle changes.

1. Start with Moderate-Intensity Aerobic Exercise

Aim for at least:

• 150–300 minutes per week of moderate-intensity activity (3–6 METs), such as:
  • Brisk walking
  • Light jogging
  • Cycling on level ground
  • Swimming at a comfortable pace

As your stamina improves, your heart and lungs become more efficient, leading to a gradual increase in peak METs.

2. Add Strength Training

Include 2–3 sessions per week of strength or resistance training. Stronger muscles use oxygen more efficiently and support better functional capacity.

3. Monitor Your Risk Factors

Improving MET capacity is most effective when combined with:

• Controlling blood pressure
• Managing blood sugar
• Normalizing cholesterol and triglycerides
• Maintaining a healthy weight

Use periodic lab checks to track progress, for example:

• Annual Health Check Package
• Obesity & Metabolic Panel

4. Follow Medical Advice If You Have Heart Disease

If you already have heart disease or multiple risk factors:

• Get your physician’s clearance before starting a new exercise plan.
• Ask if you need a supervised stress test or cardiac rehabilitation program.
• Adhere to your medications and follow-up tests (lipid profile, HbA1c, kidney function).

Who Should Get a MET / Cardiac Stress Test?

Your doctor may advise a MET-based stress test if you:

• Have chest pain, shortness of breath, or unexplained fatigue during exertion
• Have risk factors like diabetes, hypertension, smoking, obesity, or strong family history
• Have known heart disease and need evaluation before increasing exercise
• Are undergoing pre-operative evaluation for moderate-to-major surgery

A stress test gives your doctor objective information about:

• How your heart responds to exertion
• Your exercise capacity (METs)
• Whether further imaging or interventions are needed

Lab Tests That Complement a MET / Stress Test

To understand your heart health comprehensively, MET values are often combined with:

1. Lipid Profile

Measures total cholesterol, LDL, HDL, and triglycerides. Abnormal values significantly increase cardiovascular risk even if your MET capacity is good.

Book here: Lipid Profile Test

2. Blood Sugar and Diabetes Profile

Tests like fasting blood glucose and HbA1c identify prediabetes and diabetes, which are major risk factors for coronary artery disease.

Book here: Diabetes Profile

3. High-Sensitivity C-Reactive Protein (hs-CRP)

A marker of low-grade inflammation associated with higher cardiovascular risk, even when other markers are borderline.

Included in: Cardiac Risk Profile

4. Kidney and Liver Function Tests

Kidney and liver health influence medication choice, blood pressure control, and overall cardiovascular risk.

Check via: Complete Health Checkup Packages

5. Complete Blood Count (CBC)

Detects anemia or infections that can limit exercise capacity and lower MET scores.

Available in: Complete Blood Workup

MET and Daily Activities: What Do Common Tasks Equal in METs?

Understanding MET values of everyday activities can help you plan a safe and effective exercise routine.

• Light activities (1–2.5 METs)
  • Sitting quietly: ~1 MET
  • Slow walking (2 km/h): ~2 METs
  • Light household tasks: ~2–2.5 METs
• Moderate activities (3–6 METs)
  • Brisk walking (5–6 km/h): ~3.5–4.5 METs
  • Leisure cycling: ~4–6 METs
  • Gardening: ~3–5 METs
• Vigorous activities (>6 METs)
  • Jogging: ~6–8 METs
  • Running: >8–10 METs
  • Competitive sports (football, basketball): >8–10 METs

If your peak capacity is 7–8 METs, regularly doing activities in the 3–5 MET range can gradually raise your fitness level, under medical guidance if needed.

Key Takeaways

• MET is a measure of how much energy your body uses during physical activity compared to rest.
• A higher MET capacity generally indicates better heart and lung health and a lower risk of chronic disease and death.
• A MET-based stress test helps doctors evaluate your exercise capacity, guide treatment, and assess surgical or cardiac risk.
• You can improve your MET level with regular aerobic exercise, strength training, and by managing risk factors like blood pressure, sugar, and cholesterol.
• Pair your MET or stress test with appropriate lab investigations from Seralis Lab for a complete cardiovascular risk assessment.

FAQs About MET and Stress Tests

1. Is a higher MET always better?

In general, yes—higher MET capacity is associated with lower risk of heart disease and death. However, extremely high-intensity training without supervision can be risky in people with underlying conditions. The goal is to achieve a safe, age-appropriate level of fitness under medical guidance.

2. Can I calculate my MET at home?

You can estimate METs using online calculators based on activity type and intensity, but accurate peak MET is best measured during a supervised treadmill or bicycle stress test under medical supervision.

3. How often should I repeat a stress test?

It depends on your risk profile. People with known heart disease or high risk may need periodic tests as advised by their cardiologist. Healthy individuals usually don’t require frequent stress tests unless symptoms or risk factors change.

4. What should I do before undergoing a MET stress test?

• Wear comfortable clothes and walking shoes.
• Avoid heavy meals, smoking, and caffeine for a few hours prior (if advised).
• Ask your doctor about temporarily adjusting certain medications.
• Tell the medical team about any symptoms or recent changes in your health.

5. Which blood tests should I combine with my stress test?

For a comprehensive cardiac risk assessment, ask about:

• Cardiac Risk Profile
• Lipid Profile Test
• Diabetes Profile (Fasting Glucose & HbA1c)
• Complete Health Checkup Package (including kidney and liver tests)

6. Can low MET be improved at any age?

Yes. Even in older adults or people with chronic illnesses, gradual and supervised physical activity can significantly improve MET capacity and reduce health risks. Always consult your doctor before starting or intensifying exercise.

References

• Myers J, Prakash M, Froelicher V, Do D, Partington S, Atwood JE. Exercise Capacity and Mortality among Men Referred for Exercise Testing. JAMA. 2002;288(14):1775–1783.
• Silva C, et al. Cardiorespiratory fitness and risk of cardiovascular disease and all-cause mortality. European Heart Journal. 2008.
• Ainsworth BE, et al. Compendium of Physical Activities: an update of activity codes and MET intensities. Am J Epidemiol. 2003;160(4):331–338.
• American Heart Association. Physical Activity and Your Heart.
• American College of Cardiology/American Heart Association Guidelines for Exercise Testing: ACC/AHA Guidelines for Exercise Testing.

To understand your heart health better and track your risk factors alongside your MET capacity, explore the latest cardiac and preventive health packages at Seralis Lab.