Cadence-to-METs Calculator

Calculate estimated energy expenditure (METs) and intensity from your walking cadence using the validated Moore equation (2019, CADENCE-Adults study, R²=0.87).

Calculate METs from Cadence

Walking Cadence (steps/min): spm

Find Cadence for Target METs

Target METs: METs

Reference Table: Cadence → METs

Cadence (spm)	METs	Intensity	kcal/min (70 kg)
60	2.0	Very Light	2.3
80	2.5	Light	2.9
100	3.0	Moderate (threshold)	3.5
110	4.1	Moderate-Brisk	4.8
120	5.3	Vigorous-Brisk	6.2
130	6.6	Vigorous (threshold)	7.7
140	7.8	Very Vigorous	9.1

Methodology

Moore's Equation (2019)

METs = 0.0219 × Cadence (spm) + 0.72

Validation:
  - Study: CADENCE-Adults (Tudor-Locke et al., 2019)
  - Sample: 156 adults, ages 21-85
  - R² = 0.87 (strong correlation)
  - 100 spm threshold: 3.0 METs (86% sensitivity, 89.6% specificity)
  - 130 spm threshold: 6.0 METs (81.3% sensitivity, 84.7% specificity)

Conversions:

VO₂ (ml/kg/min): METs × 3.5
Calories (kcal/min): METs × 3.5 × body weight (kg) / 200