Tabella del consumo calorico Calcola rapidamente le calorie bruciate

Peso:
kg
Avviso: Il valore MET è un metodo di stima del consumo energetico.
bicycling, mountain, general Riferimento MET (60 kg)8.5
bicycling, general Riferimento MET (60 kg)7.5
bicycling, leisure Riferimento MET (60 kg)5.8
activity video game (e.g., Wii Fit) Riferimento MET (60 kg)2.3
bicycling, 30-50 watts,light effort Riferimento MET (60 kg)3.5
bicycling, 90-100 watts, moderate to vigorous effort Riferimento MET (60 kg)6.8
bicycling, 161-200 watts, vigorous effort Riferimento MET (60 kg)11
calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort Riferimento MET (60 kg)8
calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort, going up & down from floor Riferimento MET (60 kg)3.8
calisthenics (e.g., sit-ups, abdominal crunches), light effort Riferimento MET (60 kg)2.8
circuit training Riferimento MET (60 kg)8
Elliptical trainer, moderate effort Riferimento MET (60 kg)5
resistance training Riferimento MET (60 kg)6
squats Riferimento MET (60 kg)5
health club exercise, general (Taylor Code 160) Riferimento MET (60 kg)5.5
health club exercise classes, general, gym/weight training combined in one visit Riferimento MET (60 kg)5
health club exercise, conditioning classes Riferimento MET (60 kg)7.8
rope skipping, general Riferimento MET (60 kg)12.3
rowing, stationary ergometer, general, vigorous effort Riferimento MET (60 kg)6
slide board exercise, general Riferimento MET (60 kg)11
slimnastics, jazzercise Riferimento MET (60 kg)6
stretching, mild Riferimento MET (60 kg)2.3
pilates, general Riferimento MET (60 kg)3
upper body exercise, arm ergometer Riferimento MET (60 kg)2.8
upper body exercise, stationary bicycle - Airdyne (arms only)40 rpm, moderate Riferimento MET (60 kg)4.3
water aerobics, water calisthenics, water exercise Riferimento MET (60 kg)5.3
yoga, Hatha Riferimento MET (60 kg)2.5
yoga, Power Riferimento MET (60 kg)4
ballet, modern, or jazz, general, rehearsal or class Riferimento MET (60 kg)5
tap Riferimento MET (60 kg)4.8
aerobic, general Riferimento MET (60 kg)7.3
bench step class, general Riferimento MET (60 kg)8.5
ethnic or cultural dancing Riferimento MET (60 kg)4.5
ballroom, fast Riferimento MET (60 kg)5.5
disco Riferimento MET (60 kg)7.8
ballroom ,general Riferimento MET (60 kg)11.3
ballroom, slow Riferimento MET (60 kg)3
Anishinaabe Jingle Dancing Riferimento MET (60 kg)5.5
Caribbean dance Riferimento MET (60 kg)3.5
lying quietly Riferimento MET (60 kg)1.3
sitting quietly Riferimento MET (60 kg)1.3
standing quietly Riferimento MET (60 kg)1.3
sleeping Riferimento MET (60 kg)1
Running, 4 mph (13 min/mile) Riferimento MET (60 kg)6
running, 5 mph (12 min/mile) Riferimento MET (60 kg)8.3
running, 5.2 mph (11.5 min/mile) Riferimento MET (60 kg)9
running, 6 mph (10 min/mile) Riferimento MET (60 kg)9.8
running, 6.7 mph (9 min/mile) Riferimento MET (60 kg)10.5
running, 7 mph (8.5 min/mile) Riferimento MET (60 kg)11
running, 7.5 mph (8 min/mile) Riferimento MET (60 kg)11.5
running, 8 mph (7.5 min/mile) Riferimento MET (60 kg)11.8
running, 8.6 mph (7 min/mile) Riferimento MET (60 kg)12.3
running, 9 mph (6.5 min/mile) Riferimento MET (60 kg)12.8
running, 10 mph (6 min/mile) Riferimento MET (60 kg)14.5
running, 11 mph (5.5 min/mile) Riferimento MET (60 kg)16
running, 12 mph (5 min/mile) Riferimento MET (60 kg)19
running, 13 mph (4.6 min/mile) Riferimento MET (60 kg)19.8
running, 14 mph (4.3 min/mile) Riferimento MET (60 kg)23
running, cross country Riferimento MET (60 kg)9
running, stairs, up Riferimento MET (60 kg)15
running, marathon Riferimento MET (60 kg)13.3
archery, non-hunting Riferimento MET (60 kg)4.3
badminton, competitive (Taylor Code 450) Riferimento MET (60 kg)7
badminton, social singles and doubles, general Riferimento MET (60 kg)5.5
basketball, game (Taylor Code 490) Riferimento MET (60 kg)8
basketball, general Riferimento MET (60 kg)6.5
basketball, shooting baskets Riferimento MET (60 kg)4.5
basketball, drills, practice Riferimento MET (60 kg)9.3
billiards Riferimento MET (60 kg)2.5
bowling (Taylor Code 390) Riferimento MET (60 kg)3
boxing, in ring, general Riferimento MET (60 kg)12.8
boxing, punching bag Riferimento MET (60 kg)5.5
boxing, sparring Riferimento MET (60 kg)7.8
broomball Riferimento MET (60 kg)7
cheerleading, gymnastic moves, competitive Riferimento MET (60 kg)6
coaching, football, soccer, basketball, baseball, swimming, etc. Riferimento MET (60 kg)4
cricket, batting, bowling, fielding Riferimento MET (60 kg)4.8
croquet Riferimento MET (60 kg)3.3
curling Riferimento MET (60 kg)4
darts, wall or lawn Riferimento MET (60 kg)2.5
fencing Riferimento MET (60 kg)6
frisbee playing, general Riferimento MET (60 kg)3
golf, general Riferimento MET (60 kg)4.8
hacky sack Riferimento MET (60 kg)4
handball, general (Taylor Code 520) Riferimento MET (60 kg)12
high ropes course, multiple elements Riferimento MET (60 kg)4
hang gliding Riferimento MET (60 kg)3.5
hockey general Riferimento MET (60 kg)8
horseback riding, general Riferimento MET (60 kg)5.5
jai alai Riferimento MET (60 kg)12
martial arts ( judo, karate, kick boxing, tae kwan do,Muay Thai boxing) Riferimento MET (60 kg)10.3
juggling Riferimento MET (60 kg)4
moto-cross, off-road motor sports, all-terrain vehicle, general Riferimento MET (60 kg)4
orienteering Riferimento MET (60 kg)9
paddleball, casual, general (Taylor Code 460) Riferimento MET (60 kg)6
polo, on horseback Riferimento MET (60 kg)8
racquetball, general (Taylor Code 470) Riferimento MET (60 kg)7
rock climbing, ascending rock, high difficulty Riferimento MET (60 kg)7.5
rodeo sports, general, moderate effort Riferimento MET (60 kg)5.5
rope jumping, fast pace, >= 100 skips/min Riferimento MET (60 kg)12.3
rope jumping, slow pace, < 100 skips/min Riferimento MET (60 kg)8.8
rugby, union, team, competitive Riferimento MET (60 kg)8.3
skateboarding, general, moderate effort Riferimento MET (60 kg)5
skateboarding, competitive, vigorous effort Riferimento MET (60 kg)6
rollerblading Riferimento MET (60 kg)9.8
soccer, competitive Riferimento MET (60 kg)10
soccer, casual, general (Taylor Code 540) Riferimento MET (60 kg)7
softball or baseball, fast or slow pitch, general (Taylor Code 440) Riferimento MET (60 kg)5
softball,pitching Riferimento MET (60 kg)6
squash, general Riferimento MET (60 kg)7.3
table tennis, ping pong (Taylor Code 410) Riferimento MET (60 kg)4
tennis, doubles (Taylor Code 430) Riferimento MET (60 kg)6
tennis, singles (Taylor Code 420) Riferimento MET (60 kg)8
trampoline, recreational Riferimento MET (60 kg)3.5
trampoline, competitive Riferimento MET (60 kg)4.5
volleyball (Taylor Code 400) Riferimento MET (60 kg)4
volleyball, competitive, in gymnasium Riferimento MET (60 kg)6
volleyball, beach, in sand Riferimento MET (60 kg)8
wrestling (one match = 5 minutes) Riferimento MET (60 kg)6
track and field (e.g., shot, discus, hammer throw) Riferimento MET (60 kg)4
track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) Riferimento MET (60 kg)6
track and field (e.g., steeplechase, hurdles) Riferimento MET (60 kg)10
carrying 15 pound load (e.g. suitcase), level ground or downstairs Riferimento MET (60 kg)5
carrying 15 lb child, slow walking Riferimento MET (60 kg)2.3
carrying load upstairs, general Riferimento MET (60 kg)8.3
climbing hills, no load Riferimento MET (60 kg)6.3
climbing hills with 0 to 9 lb load Riferimento MET (60 kg)6.5
climbing hills with 10 to 20 lb load Riferimento MET (60 kg)7.3
climbing hills with 21 to 42 lb load Riferimento MET (60 kg)8.3
climbing hills with 42+ lb load Riferimento MET (60 kg)9
stair climbing, using or climbing up ladder (Taylor Code 030) Riferimento MET (60 kg)8
stair climbing, slow pace Riferimento MET (60 kg)4
stair climbing, fast pace Riferimento MET (60 kg)8.8
descending stairs Riferimento MET (60 kg)3.5
walking, less than 2.0 mph, strolling, very slow Riferimento MET (60 kg)2
walking, 2.8 to 3.2 mph,, firm surface, moderate pace Riferimento MET (60 kg)3.5
walking, 3.5 mph, level, firm surface, brisk Riferimento MET (60 kg)4.3
walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade Riferimento MET (60 kg)5.3
walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade Riferimento MET (60 kg)8
race walking Riferimento MET (60 kg)6.5
hiking, cross country (Taylor Code 040) Riferimento MET (60 kg)6
walking, grass track Riferimento MET (60 kg)4.8
walking, plowed field or sand Riferimento MET (60 kg)4.5
paddle boat Riferimento MET (60 kg)4
sailing, boat and board sailing, windsurfing, ice sailing, general (Taylor Code 235) Riferimento MET (60 kg)3
sailing, in competition Riferimento MET (60 kg)4.5
skiing, water or wakeboarding (Taylor Code 220) Riferimento MET (60 kg)6
skindiving, moderate Riferimento MET (60 kg)11.8
skindiving, scuba diving, general (Taylor Code 310) Riferimento MET (60 kg)7
snorkeling (Taylor Code 310) Riferimento MET (60 kg)5
surfing, body or board, general Riferimento MET (60 kg)3
surfing, body or board, competitive Riferimento MET (60 kg)5
swimming laps, freestyle, fast, vigorous effort Riferimento MET (60 kg)9.8
swimming, backstroke, general, training or competition Riferimento MET (60 kg)9.5
swimming, backstroke, recreational Riferimento MET (60 kg)4.8
swimming, breaststroke, recreational Riferimento MET (60 kg)5.3
swimming, butterfly, general Riferimento MET (60 kg)13.8
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort Riferimento MET (60 kg)8.3
swimming, lake, ocean, river (Taylor Codes 280, 295) Riferimento MET (60 kg)6
swimming, leisurely, not lap swimming, general Riferimento MET (60 kg)6
swimming, sidestroke, general Riferimento MET (60 kg)7
swimming, synchronized Riferimento MET (60 kg)8
swimming, treading water, moderate effort, general Riferimento MET (60 kg)3.5
tubing, floating on a river, general Riferimento MET (60 kg)2.3
water aerobics, water calisthenics Riferimento MET (60 kg)5.5
water polo Riferimento MET (60 kg)10
water volleyball Riferimento MET (60 kg)3
water jogging Riferimento MET (60 kg)9.8
water walking, moderate effort, moderate pace Riferimento MET (60 kg)4.5
skating, ice, general (Taylor Code 360) Riferimento MET (60 kg)7
skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort Riferimento MET (60 kg)12.5
skiing, downhill, alpine or snowboarding, moderate effort, general, active time only Riferimento MET (60 kg)5.3
skiing, roller, elite racers Riferimento MET (60 kg)12.5
sledding, tobogganing, bobsledding, luge (Taylor Code 370) Riferimento MET (60 kg)7
snow shoeing, moderate effort Riferimento MET (60 kg)5.3
snowmobiling, driving, moderate Riferimento MET (60 kg)3.5
snow shoveling, by hand, moderate effort Riferimento MET (60 kg)5.3
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Attività
Calorie bruciate
(kcal / 10 minuti)
Riferimento
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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Calcolatore Calorie Esercizio: Tabella MET per 178+ Attività

Calcola istantaneamente le calorie bruciate per oltre 178 attività in base al tuo peso e alla durata dell'esercizio. Basato sullo standard scientifico MET.

Cos'è il MET (Equivalente Metabolico)?

L'Equivalente Metabolico del Task (MET) è una misura internazionale dell'intensità dell'attività fisica. 1 MET corrisponde al consumo di ossigeno a riposo, pari a circa 3,5 ml di O₂ per kg di peso corporeo al minuto. Più alto è il valore MET di un'attività, maggiore è il consumo energetico.

La formula per il calcolo delle calorie è: Calorie = MET × peso (kg) × durata (ore)

Livelli di intensità MET per uomini (70 kg)

  • Bassa (< 4 MET): camminata lenta, yoga, attività domestiche leggere
  • Moderata (4–6 MET): camminata veloce, ciclismo su pianura, ballo
  • Media-alta (6–8 MET): jogging, nuoto, aerobica
  • Alta (8–10 MET): corsa (8 km/h), ciclismo intenso, salto con la corda
  • Molto alta (> 10 MET): scatto, canottaggio intenso, sport agonistici

Livelli di intensità MET per donne (50 kg)

  • Bassa (< 2,8 MET): passeggiata tranquilla, stretching leggero
  • Moderata (2,8–4,3 MET): camminata sostenuta, cyclette a bassa intensità
  • Media-alta (4,4–5,9 MET): nuoto, danza, aerobica leggera
  • Alta (6–7,5 MET): corsa, step aerobica
  • Molto alta (> 7,6 MET): allenamento ad alta intensità, sport agonistici

Valori MET delle attività più comuni

  • Corsa (8 km/h): 8,3 MET
  • Ciclismo (moderato): 6,8 MET
  • Nuoto (crawl): 9,8 MET
  • Yoga: 2,5 MET
  • Calcio: 10,0 MET
  • Allenamento con i pesi: 3,5–6,0 MET

Come utilizzare il calcolatore

  1. Inserisci il tuo peso corporeo (kg o lb)
  2. Inserisci la durata dell'allenamento in minuti
  3. Cerca la tua attività nella tabella
  4. Leggi direttamente le calorie bruciate stimate

MET e salute: quanto esercizio fisico è necessario?

La ricerca scientifica dimostra che un volume di attività settimanale di 3000–4000 MET-minuti è il più efficace per migliorare la salute generale, in particolare per i fattori di rischio come diabete di tipo 2, malattie cardiovascolari e alcuni tipi di tumore. Questo equivale a circa 150–300 minuti di attività fisica a intensità moderata a settimana, come raccomandato dall'Organizzazione Mondiale della Sanità (OMS).

Domande frequenti

  • I valori MET sono uguali per tutti? No. I valori MET sono medie. Fattori come età, livello di forma fisica e composizione corporea influenzano il consumo reale.
  • Qual è la differenza tra kcal e kJ? 1 kcal = 4,184 kJ. In ambito sportivo si usa quasi sempre kcal (kilocaloria).
  • Quale sport brucia più calorie? Le attività con alto valore MET come sprint, canottaggio e nuoto intenso bruciano più calorie per unità di tempo.
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