This is a metric I found on sprawl https://smartgrowthamerica.org/app/uploads/2016/08/measuring-sprawl-2014.pdf
DC is in the 90s, the A is in the 200s out 220 or so metros.
The A has a lot of unused space mainly because we don't have the level of transit a place like the DMV has....but that also raises the upside whenever it does get expanded.
I never like how they connect West VA and other counties that have nothing to do with our definition of the DMV, but I understand why. Only time I've ever met someone from west va here, was when I worked at northam Grumman and they had a 2 hr commute. For argument sake, would need more and updated data . Nearby counties that were garbage like prince William has been on the up and up plenty of development in the past 10 years and it's only gonna get better if metro expanded its service to towns like Woodbridge.
Can't really speak on Atlanta, cause I've never been