Calorie Expenditure for Various Exercises Calculate Calorie Burn Quickly Using MET Values

Weight:
kg
Note: MET values are an estimation method where 1 MET is equivalent to the oxygen consumption at rest, approximately 3.5 ml/kg/min. It calculates the calorie expenditure based only on 'weight' and 'exercise duration' during a specific activity for a certain period. Actual calorie expenditure may vary depending on individual factors, exercise intensity, technique, and environmental conditions.
bicycling, mountain, general MET Reference Value (60kg)8.5
bicycling, general MET Reference Value (60kg)7.5
bicycling, leisure MET Reference Value (60kg)5.8
activity video game (e.g., Wii Fit) MET Reference Value (60kg)2.3
bicycling, 30-50 watts,light effort MET Reference Value (60kg)3.5
bicycling, 90-100 watts, moderate to vigorous effort MET Reference Value (60kg)6.8
bicycling, 161-200 watts, vigorous effort MET Reference Value (60kg)11
calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort MET Reference Value (60kg)8
calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort, going up & down from floor MET Reference Value (60kg)3.8
calisthenics (e.g., sit-ups, abdominal crunches), light effort MET Reference Value (60kg)2.8
circuit training MET Reference Value (60kg)8
Elliptical trainer, moderate effort MET Reference Value (60kg)5
resistance training MET Reference Value (60kg)6
squats MET Reference Value (60kg)5
health club exercise, general (Taylor Code 160) MET Reference Value (60kg)5.5
health club exercise classes, general, gym/weight training combined in one visit MET Reference Value (60kg)5
health club exercise, conditioning classes MET Reference Value (60kg)7.8
rope skipping, general MET Reference Value (60kg)12.3
rowing, stationary ergometer, general, vigorous effort MET Reference Value (60kg)6
slide board exercise, general MET Reference Value (60kg)11
slimnastics, jazzercise MET Reference Value (60kg)6
stretching, mild MET Reference Value (60kg)2.3
pilates, general MET Reference Value (60kg)3
upper body exercise, arm ergometer MET Reference Value (60kg)2.8
upper body exercise, stationary bicycle - Airdyne (arms only)40 rpm, moderate MET Reference Value (60kg)4.3
water aerobics, water calisthenics, water exercise MET Reference Value (60kg)5.3
yoga, Hatha MET Reference Value (60kg)2.5
yoga, Power MET Reference Value (60kg)4
ballet, modern, or jazz, general, rehearsal or class MET Reference Value (60kg)5
tap MET Reference Value (60kg)4.8
aerobic, general MET Reference Value (60kg)7.3
bench step class, general MET Reference Value (60kg)8.5
ethnic or cultural dancing MET Reference Value (60kg)4.5
ballroom, fast MET Reference Value (60kg)5.5
disco MET Reference Value (60kg)7.8
ballroom ,general MET Reference Value (60kg)11.3
ballroom, slow MET Reference Value (60kg)3
Anishinaabe Jingle Dancing MET Reference Value (60kg)5.5
Caribbean dance MET Reference Value (60kg)3.5
lying quietly MET Reference Value (60kg)1.3
sitting quietly MET Reference Value (60kg)1.3
standing quietly MET Reference Value (60kg)1.3
sleeping MET Reference Value (60kg)1
Running, 4 mph (13 min/mile) MET Reference Value (60kg)6
running, 5 mph (12 min/mile) MET Reference Value (60kg)8.3
running, 5.2 mph (11.5 min/mile) MET Reference Value (60kg)9
running, 6 mph (10 min/mile) MET Reference Value (60kg)9.8
running, 6.7 mph (9 min/mile) MET Reference Value (60kg)10.5
running, 7 mph (8.5 min/mile) MET Reference Value (60kg)11
running, 7.5 mph (8 min/mile) MET Reference Value (60kg)11.5
running, 8 mph (7.5 min/mile) MET Reference Value (60kg)11.8
running, 8.6 mph (7 min/mile) MET Reference Value (60kg)12.3
running, 9 mph (6.5 min/mile) MET Reference Value (60kg)12.8
running, 10 mph (6 min/mile) MET Reference Value (60kg)14.5
running, 11 mph (5.5 min/mile) MET Reference Value (60kg)16
running, 12 mph (5 min/mile) MET Reference Value (60kg)19
running, 13 mph (4.6 min/mile) MET Reference Value (60kg)19.8
running, 14 mph (4.3 min/mile) MET Reference Value (60kg)23
running, cross country MET Reference Value (60kg)9
running, stairs, up MET Reference Value (60kg)15
running, marathon MET Reference Value (60kg)13.3
archery, non-hunting MET Reference Value (60kg)4.3
badminton, competitive (Taylor Code 450) MET Reference Value (60kg)7
badminton, social singles and doubles, general MET Reference Value (60kg)5.5
basketball, game (Taylor Code 490) MET Reference Value (60kg)8
basketball, general MET Reference Value (60kg)6.5
basketball, shooting baskets MET Reference Value (60kg)4.5
basketball, drills, practice MET Reference Value (60kg)9.3
billiards MET Reference Value (60kg)2.5
bowling (Taylor Code 390) MET Reference Value (60kg)3
boxing, in ring, general MET Reference Value (60kg)12.8
boxing, punching bag MET Reference Value (60kg)5.5
boxing, sparring MET Reference Value (60kg)7.8
broomball MET Reference Value (60kg)7
cheerleading, gymnastic moves, competitive MET Reference Value (60kg)6
coaching, football, soccer, basketball, baseball, swimming, etc. MET Reference Value (60kg)4
cricket, batting, bowling, fielding MET Reference Value (60kg)4.8
croquet MET Reference Value (60kg)3.3
curling MET Reference Value (60kg)4
darts, wall or lawn MET Reference Value (60kg)2.5
fencing MET Reference Value (60kg)6
frisbee playing, general MET Reference Value (60kg)3
golf, general MET Reference Value (60kg)4.8
hacky sack MET Reference Value (60kg)4
handball, general (Taylor Code 520) MET Reference Value (60kg)12
high ropes course, multiple elements MET Reference Value (60kg)4
hang gliding MET Reference Value (60kg)3.5
hockey general MET Reference Value (60kg)8
horseback riding, general MET Reference Value (60kg)5.5
jai alai MET Reference Value (60kg)12
martial arts ( judo, karate, kick boxing, tae kwan do,Muay Thai boxing) MET Reference Value (60kg)10.3
juggling MET Reference Value (60kg)4
moto-cross, off-road motor sports, all-terrain vehicle, general MET Reference Value (60kg)4
orienteering MET Reference Value (60kg)9
paddleball, casual, general (Taylor Code 460) MET Reference Value (60kg)6
polo, on horseback MET Reference Value (60kg)8
racquetball, general (Taylor Code 470) MET Reference Value (60kg)7
rock climbing, ascending rock, high difficulty MET Reference Value (60kg)7.5
rodeo sports, general, moderate effort MET Reference Value (60kg)5.5
rope jumping, fast pace, >= 100 skips/min MET Reference Value (60kg)12.3
rope jumping, slow pace, < 100 skips/min MET Reference Value (60kg)8.8
rugby, union, team, competitive MET Reference Value (60kg)8.3
skateboarding, general, moderate effort MET Reference Value (60kg)5
skateboarding, competitive, vigorous effort MET Reference Value (60kg)6
rollerblading MET Reference Value (60kg)9.8
soccer, competitive MET Reference Value (60kg)10
soccer, casual, general (Taylor Code 540) MET Reference Value (60kg)7
softball or baseball, fast or slow pitch, general (Taylor Code 440) MET Reference Value (60kg)5
softball,pitching MET Reference Value (60kg)6
squash, general MET Reference Value (60kg)7.3
table tennis, ping pong (Taylor Code 410) MET Reference Value (60kg)4
tennis, doubles (Taylor Code 430) MET Reference Value (60kg)6
tennis, singles (Taylor Code 420) MET Reference Value (60kg)8
trampoline, recreational MET Reference Value (60kg)3.5
trampoline, competitive MET Reference Value (60kg)4.5
volleyball (Taylor Code 400) MET Reference Value (60kg)4
volleyball, competitive, in gymnasium MET Reference Value (60kg)6
volleyball, beach, in sand MET Reference Value (60kg)8
wrestling (one match = 5 minutes) MET Reference Value (60kg)6
track and field (e.g., shot, discus, hammer throw) MET Reference Value (60kg)4
track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) MET Reference Value (60kg)6
track and field (e.g., steeplechase, hurdles) MET Reference Value (60kg)10
carrying 15 pound load (e.g. suitcase), level ground or downstairs MET Reference Value (60kg)5
carrying 15 lb child, slow walking MET Reference Value (60kg)2.3
carrying load upstairs, general MET Reference Value (60kg)8.3
climbing hills, no load MET Reference Value (60kg)6.3
climbing hills with 0 to 9 lb load MET Reference Value (60kg)6.5
climbing hills with 10 to 20 lb load MET Reference Value (60kg)7.3
climbing hills with 21 to 42 lb load MET Reference Value (60kg)8.3
climbing hills with 42+ lb load MET Reference Value (60kg)9
stair climbing, using or climbing up ladder (Taylor Code 030) MET Reference Value (60kg)8
stair climbing, slow pace MET Reference Value (60kg)4
stair climbing, fast pace MET Reference Value (60kg)8.8
descending stairs MET Reference Value (60kg)3.5
walking, less than 2.0 mph, strolling, very slow MET Reference Value (60kg)2
walking, 2.8 to 3.2 mph,, firm surface, moderate pace MET Reference Value (60kg)3.5
walking, 3.5 mph, level, firm surface, brisk MET Reference Value (60kg)4.3
walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade MET Reference Value (60kg)5.3
walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade MET Reference Value (60kg)8
race walking MET Reference Value (60kg)6.5
hiking, cross country (Taylor Code 040) MET Reference Value (60kg)6
walking, grass track MET Reference Value (60kg)4.8
walking, plowed field or sand MET Reference Value (60kg)4.5
paddle boat MET Reference Value (60kg)4
sailing, boat and board sailing, windsurfing, ice sailing, general (Taylor Code 235) MET Reference Value (60kg)3
sailing, in competition MET Reference Value (60kg)4.5
skiing, water or wakeboarding (Taylor Code 220) MET Reference Value (60kg)6
skindiving, moderate MET Reference Value (60kg)11.8
skindiving, scuba diving, general (Taylor Code 310) MET Reference Value (60kg)7
snorkeling (Taylor Code 310) MET Reference Value (60kg)5
surfing, body or board, general MET Reference Value (60kg)3
surfing, body or board, competitive MET Reference Value (60kg)5
swimming laps, freestyle, fast, vigorous effort MET Reference Value (60kg)9.8
swimming, backstroke, general, training or competition MET Reference Value (60kg)9.5
swimming, backstroke, recreational MET Reference Value (60kg)4.8
swimming, breaststroke, recreational MET Reference Value (60kg)5.3
swimming, butterfly, general MET Reference Value (60kg)13.8
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort MET Reference Value (60kg)8.3
swimming, lake, ocean, river (Taylor Codes 280, 295) MET Reference Value (60kg)6
swimming, leisurely, not lap swimming, general MET Reference Value (60kg)6
swimming, sidestroke, general MET Reference Value (60kg)7
swimming, synchronized MET Reference Value (60kg)8
swimming, treading water, moderate effort, general MET Reference Value (60kg)3.5
tubing, floating on a river, general MET Reference Value (60kg)2.3
water aerobics, water calisthenics MET Reference Value (60kg)5.5
water polo MET Reference Value (60kg)10
water volleyball MET Reference Value (60kg)3
water jogging MET Reference Value (60kg)9.8
water walking, moderate effort, moderate pace MET Reference Value (60kg)4.5
skating, ice, general (Taylor Code 360) MET Reference Value (60kg)7
skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort MET Reference Value (60kg)12.5
skiing, downhill, alpine or snowboarding, moderate effort, general, active time only MET Reference Value (60kg)5.3
skiing, roller, elite racers MET Reference Value (60kg)12.5
sledding, tobogganing, bobsledding, luge (Taylor Code 370) MET Reference Value (60kg)7
snow shoeing, moderate effort MET Reference Value (60kg)5.3
snowmobiling, driving, moderate MET Reference Value (60kg)3.5
snow shoveling, by hand, moderate effort MET Reference Value (60kg)5.3
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Exercise Name
Calories Burned During Activity
(kcal / 10 minutes)
Reference
MET
bicycling, mountain, general
85
8.5
bicycling, general
75
7.5
bicycling, leisure
58
5.8
activity video game (e.g., Wii Fit)
23
2.3
bicycling, 30-50 watts,light effort
35
3.5
bicycling, 90-100 watts, moderate to vigorous effort
68
6.8
bicycling, 161-200 watts, vigorous effort
110
11
calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort
80
8
calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort, going up & down from floor
38
3.8
calisthenics (e.g., sit-ups, abdominal crunches), light effort
28
2.8
circuit training
80
8
Elliptical trainer, moderate effort
50
5
resistance training
60
6
squats
50
5
health club exercise, general (Taylor Code 160)
55
5.5
health club exercise classes, general, gym/weight training combined in one visit
50
5
health club exercise, conditioning classes
78
7.8
rope skipping, general
123
12.3
rowing, stationary ergometer, general, vigorous effort
60
6
slide board exercise, general
110
11
slimnastics, jazzercise
60
6
stretching, mild
23
2.3
pilates, general
30
3
upper body exercise, arm ergometer
28
2.8
upper body exercise, stationary bicycle - Airdyne (arms only)40 rpm, moderate
43
4.3
water aerobics, water calisthenics, water exercise
53
5.3
yoga, Hatha
25
2.5
yoga, Power
40
4
ballet, modern, or jazz, general, rehearsal or class
50
5
tap
48
4.8
aerobic, general
73
7.3
bench step class, general
85
8.5
ethnic or cultural dancing
45
4.5
ballroom, fast
55
5.5
disco
78
7.8
ballroom ,general
113
11.3
ballroom, slow
30
3
Anishinaabe Jingle Dancing
55
5.5
Caribbean dance
35
3.5
lying quietly
13
1.3
sitting quietly
13
1.3
standing quietly
13
1.3
sleeping
10
1
Running, 4 mph (13 min/mile)
60
6
running, 5 mph (12 min/mile)
83
8.3
running, 5.2 mph (11.5 min/mile)
90
9
running, 6 mph (10 min/mile)
98
9.8
running, 6.7 mph (9 min/mile)
105
10.5
running, 7 mph (8.5 min/mile)
110
11
running, 7.5 mph (8 min/mile)
115
11.5
running, 8 mph (7.5 min/mile)
118
11.8
running, 8.6 mph (7 min/mile)
123
12.3
running, 9 mph (6.5 min/mile)
128
12.8
running, 10 mph (6 min/mile)
145
14.5
running, 11 mph (5.5 min/mile)
160
16
running, 12 mph (5 min/mile)
190
19
running, 13 mph (4.6 min/mile)
198
19.8
running, 14 mph (4.3 min/mile)
230
23
running, cross country
90
9
running, stairs, up
150
15
running, marathon
133
13.3
archery, non-hunting
43
4.3
badminton, competitive (Taylor Code 450)
70
7
badminton, social singles and doubles, general
55
5.5
basketball, game (Taylor Code 490)
80
8
basketball, general
65
6.5
basketball, shooting baskets
45
4.5
basketball, drills, practice
93
9.3
billiards
25
2.5
bowling (Taylor Code 390)
30
3
boxing, in ring, general
128
12.8
boxing, punching bag
55
5.5
boxing, sparring
78
7.8
broomball
70
7
cheerleading, gymnastic moves, competitive
60
6
coaching, football, soccer, basketball, baseball, swimming, etc.
40
4
cricket, batting, bowling, fielding
48
4.8
croquet
33
3.3
curling
40
4
darts, wall or lawn
25
2.5
fencing
60
6
frisbee playing, general
30
3
golf, general
48
4.8
hacky sack
40
4
handball, general (Taylor Code 520)
120
12
high ropes course, multiple elements
40
4
hang gliding
35
3.5
hockey general
80
8
horseback riding, general
55
5.5
jai alai
120
12
martial arts ( judo, karate, kick boxing, tae kwan do,Muay Thai boxing)
103
10.3
juggling
40
4
moto-cross, off-road motor sports, all-terrain vehicle, general
40
4
orienteering
90
9
paddleball, casual, general (Taylor Code 460)
60
6
polo, on horseback
80
8
racquetball, general (Taylor Code 470)
70
7
rock climbing, ascending rock, high difficulty
75
7.5
rodeo sports, general, moderate effort
55
5.5
rope jumping, fast pace, >= 100 skips/min
123
12.3
rope jumping, slow pace, < 100 skips/min
88
8.8
rugby, union, team, competitive
83
8.3
skateboarding, general, moderate effort
50
5
skateboarding, competitive, vigorous effort
60
6
rollerblading
98
9.8
soccer, competitive
100
10
soccer, casual, general (Taylor Code 540)
70
7
softball or baseball, fast or slow pitch, general (Taylor Code 440)
50
5
softball,pitching
60
6
squash, general
73
7.3
table tennis, ping pong (Taylor Code 410)
40
4
tennis, doubles (Taylor Code 430)
60
6
tennis, singles (Taylor Code 420)
80
8
trampoline, recreational
35
3.5
trampoline, competitive
45
4.5
volleyball (Taylor Code 400)
40
4
volleyball, competitive, in gymnasium
60
6
volleyball, beach, in sand
80
8
wrestling (one match = 5 minutes)
60
6
track and field (e.g., shot, discus, hammer throw)
40
4
track and field (e.g., high jump, long jump, triple jump, javelin, pole vault)
60
6
track and field (e.g., steeplechase, hurdles)
100
10
carrying 15 pound load (e.g. suitcase), level ground or downstairs
50
5
carrying 15 lb child, slow walking
23
2.3
carrying load upstairs, general
83
8.3
climbing hills, no load
63
6.3
climbing hills with 0 to 9 lb load
65
6.5
climbing hills with 10 to 20 lb load
73
7.3
climbing hills with 21 to 42 lb load
83
8.3
climbing hills with 42+ lb load
90
9
stair climbing, using or climbing up ladder (Taylor Code 030)
80
8
stair climbing, slow pace
40
4
stair climbing, fast pace
88
8.8
descending stairs
35
3.5
walking, less than 2.0 mph, strolling, very slow
20
2
walking, 2.8 to 3.2 mph,, firm surface, moderate pace
35
3.5
walking, 3.5 mph, level, firm surface, brisk
43
4.3
walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade
53
5.3
walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade
80
8
race walking
65
6.5
hiking, cross country (Taylor Code 040)
60
6
walking, grass track
48
4.8
walking, plowed field or sand
45
4.5
paddle boat
40
4
sailing, boat and board sailing, windsurfing, ice sailing, general (Taylor Code 235)
30
3
sailing, in competition
45
4.5
skiing, water or wakeboarding (Taylor Code 220)
60
6
skindiving, moderate
118
11.8
skindiving, scuba diving, general (Taylor Code 310)
70
7
snorkeling (Taylor Code 310)
50
5
surfing, body or board, general
30
3
surfing, body or board, competitive
50
5
swimming laps, freestyle, fast, vigorous effort
98
9.8
swimming, backstroke, general, training or competition
95
9.5
swimming, backstroke, recreational
48
4.8
swimming, breaststroke, recreational
53
5.3
swimming, butterfly, general
138
13.8
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort
83
8.3
swimming, lake, ocean, river (Taylor Codes 280, 295)
60
6
swimming, leisurely, not lap swimming, general
60
6
swimming, sidestroke, general
70
7
swimming, synchronized
80
8
swimming, treading water, moderate effort, general
35
3.5
tubing, floating on a river, general
23
2.3
water aerobics, water calisthenics
55
5.5
water polo
100
10
water volleyball
30
3
water jogging
98
9.8
water walking, moderate effort, moderate pace
45
4.5
skating, ice, general (Taylor Code 360)
70
7
skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort
125
12.5
skiing, downhill, alpine or snowboarding, moderate effort, general, active time only
53
5.3
skiing, roller, elite racers
125
12.5
sledding, tobogganing, bobsledding, luge (Taylor Code 370)
70
7
snow shoeing, moderate effort
53
5.3
snowmobiling, driving, moderate
35
3.5
snow shoveling, by hand, moderate effort
53
5.3
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What is Metabolic Equivalent of Task (MET):

The Metabolic Equivalent of Task (MET) is a way to assess exercise intensity.

It can be simply defined as the ratio of the metabolic rate during a specific activity to the metabolic rate at rest. 1 MET refers to the energy expenditure of a person at rest (e.g., sitting) where they burn 1 calorie per kilogram per hour, or it can be seen as consuming 3.5 milliliters of oxygen per kilogram per minute.

1MET =
1kcal / kg / hour = 3.5ml / kg / min

Pay attention to the units of time here, don't confuse minutes and hours!

Reference MET Values for Men

For men (assuming weight of 70 kilograms), under 4 MET is considered "low intensity," 4 to 6 MET is "moderate intensity," 6 to 8 MET is "moderate-high intensity," 8 to 10 MET is "high intensity," and above 10 MET is "very high intensity."

Reference MET Values for Women

For women (weight of 50 kilograms), under 2.8 MET is considered "low intensity," 2.8 to 4.3 MET is "moderate intensity," 4.4 to 5.9 MET is "moderate-high intensity," 6 to 7.5 MET is "high intensity," and above 7.6 MET is "very high intensity."

Relationship between Exercise and Health

Another commonly used unit is METs-min, which means multiplying MET by 60 minutes. For example, tennis is 8 MET, which can also be described as 480 METs-min. Numerous studies have shown that many high-risk groups, such as diabetes, breast cancer, colon cancer, and other diseases, can effectively improve health levels with weekly exercise of 3000-4000 METs-min.

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