VO2max to METs
At rest you use 3.5 mL of oxygen per kilogram per minute, and that was defined as one MET. Divide VO2max by 3.5 for the highest MET you can produce — useful for judging which activities are within reach.
Your numbers
METs
12
Calories
840kcal
VO2max
2,940
What it means
You can reach about 12 METs. Stairs without stopping need 4–5; jogging needs around 7.
Formula
METs = VO2max ÷ 3.5
You cannot hold your maximum MET for long. Sustainable intensity usually sits at 60–70% of it.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| VO2maxThe most oxygen you can use per minute — the cardio yardstick. | 42 | 5 ~ 90 |
| Weight (kg) (kg)The second weight you are comparing against. | 70 | 1 and up |
Step by step
Quick reference table
Results when only VO2max changes and everything else stays put.
| VO2max | METs | Calories (kcal) | VO2max |
|---|---|---|---|
| 21 | 6 | 420 | 1,470 |
| 31.5 | 9 | 630 | 2,205 |
| 42 | 12 | 840 | 2,940 |
| 63 | 18 | 1,260 | 4,410 |
| 84 | 24 | 1,680 | 5,880 |
What each result means
| Result | At default values |
|---|---|
| METsYour top exercise intensity expressed in METs. | 12 |
| Calories (kcal)Energy, in kilocalories. | 840 |
| VO2maxThe most oxygen you can use per minute — the cardio yardstick. | 2,940 |
Common mistakes
You cannot hold your maximum MET for long. Sustainable intensity usually sits at 60–70% of it.
Glossary
- VO2max
- The most oxygen you can use per minute — the cardio yardstick.
- Weight (kg)
- The second weight you are comparing against.
- METs
- Your top exercise intensity expressed in METs.
- Calories
- Energy, in kilocalories.
Frequently asked questions
Q. How is VO2max to METs calculated?
METs = VO2max ÷ 3.5 — At rest you use 3.5 mL of oxygen per kilogram per minute, and that was defined as one MET. Divide VO2max by 3.5 for the highest MET you can produce — useful for judging which activities are within reach.
Q. Can you walk through an example?
With VO2max 42, Weight (kg) 70kg, the answer is METs 12.
Q. What do I need to enter?
Enter VO2max, Weight (kg). The result recalculates as you type, and an empty box counts as zero.
Q. How much does the answer move if I change a number?
Changing only VO2max moves the answer to VO2max 21 → METs 6 and VO2max 84 → METs 24. The table below lays out five steps.
Q. How are the numbers rounded?
Money is shown to the nearest whole unit, percentages to one decimal place and everything else to two. What you see is rounded; the calculation itself carries the unrounded value forward.
Q. Anything to watch out for?
You cannot hold your maximum MET for long. Sustainable intensity usually sits at 60–70% of it.
Related calculators
These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.