다양한 운동의 칼로리 소비 MET 값 사용하여 빠르게 칼로리 소비 계산

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

The Metabolic Equivalent of Task (MET)은 운동 강도를 평가하는 방법입니다.

간단히 말하면 특정 활동 중 대사율을 휴식 상태의 대사율로 나눈 비율입니다. 1 MET은 휴식 상태(예: 앉아 있는 상태)에서 1킬로그램당 1시간 동안 1칼로리를 소비하거나 1킬로그램당 1분 동안 3.5밀리리터의 산소를 소비하는 것을 의미합니다.

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

여기서 시간 단위에 주의하세요. 분과 시간을 혼동하지 마세요!

남성 MET 기준값

남성(몸무게 70킬로그램을 가정), 4 MET 미만은 "저강도", 4부터 6 MET은 "보통 강도", 6부터 8 MET은 "중상 강도", 8부터 10 MET은 "매우 높은 강도", 10 MET 이상은 "매우 높은 강도"에 해당합니다.

여성 MET 기준값

여성(몸무게 50킬로그램), 2.8 MET 미만은 "저강도", 2.8부터 4.3 MET은 "보통 강도", 4.4부터 5.9 MET은 "중상 강도", 6부터 7.5 MET은 "매우 높은 강도", 7.6 MET 이상은 "매우 높은 강도"에 해당합니다.

운동과 건강의 관계

METs-min은 MET에 60분을 곱한 단위로 자주 사용됩니다. 예를 들어 테니스는 8 MET에 해당하며, 480 METs-min으로 표현할 수도 있습니다. 다양한 연구에서 당뇨병, 유방암, 대장암 등 고위험군에서 주간 운동 3000-4000 METs-min은 건강 수준을 효과적으로 향상시킬 수 있음을 보여주었습니다.

정보 영역:(이 웹 사이트의 모든 기능은 광고와 후원자를 통해 무료로 유지됩니다)

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