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