Kalori Harcama Tablosu MET Değerleri ile Hızlı Kalori Hesaplama

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

Vücut ağırlığınız ve egzersiz sürenize göre 178'den fazla aktivite için yakılan kaloriyi anında hesaplayın. Bilimsel MET standardına dayanmaktadır.

MET (Metabolik Eşdeğer) Nedir?

Metabolik Eşdeğer (MET), fiziksel aktivite yoğunluğunun uluslararası ölçü birimidir. 1 MET, dinlenme sırasındaki oksijen tüketimine eşittir: dakikada kilogram başına yaklaşık 3,5 ml O₂. Bir aktivitenin MET değeri ne kadar yüksekse, vücut o kadar fazla enerji harcar.

Kalori hesaplama formülü: Kalori = MET × ağırlık (kg) × süre (saat)

Erkekler için MET Yoğunluk Seviyeleri (70 kg)

  • Düşük (< 4 MET): yavaş yürüyüş, yoga, hafif ev işleri
  • Orta (4–6 MET): hızlı yürüyüş, düz zeminde bisiklet, dans
  • Orta-Yüksek (6–8 MET): hafif koşu, yüzme, aerobik
  • Yüksek (8–10 MET): koşu (8 km/sa), yoğun bisiklet, atlama ipi
  • Çok Yüksek (> 10 MET): sprint, yoğun kürek çekme, rekabetçi sporlar

Kadınlar için MET Yoğunluk Seviyeleri (50 kg)

  • Düşük (< 2,8 MET): sakin yürüyüş, hafif esneme
  • Orta (2,8–4,3 MET): tempolu yürüyüş, hafif kondisyon bisikleti
  • Orta-Yüksek (4,4–5,9 MET): yüzme, dans, hafif aerobik
  • Yüksek (6–7,5 MET): koşu, step aerobik
  • Çok Yüksek (> 7,6 MET): yüksek yoğunluklu antrenman (HIIT), rekabetçi spor

Popüler Aktivitelerin MET Değerleri

  • Koşu (8 km/sa): 8,3 MET
  • Bisiklet (orta tempo): 6,8 MET
  • Yüzme (serbest stil): 9,8 MET
  • Yoga: 2,5 MET
  • Futbol: 10,0 MET
  • Ağırlık antrenmanı: 3,5–6,0 MET

Bu Hesaplayıcıyı Nasıl Kullanırsınız?

  1. Vücut ağırlığınızı girin (kg veya lb)
  2. Egzersiz süresini dakika cinsinden girin
  3. Tabloda aktivitenizi bulun
  4. Tahmini yakılan kaloriyi doğrudan okuyun

MET ve Sağlık: Ne Kadar Egzersiz Yapmalısınız?

Bilimsel araştırmalar, haftada 3000–4000 MET-dakika düzeyinde bir aktivitenin genel sağlığı iyileştirmede en etkili yöntem olduğunu göstermektedir; özellikle tip 2 diyabet, kardiyovasküler hastalıklar ve bazı kanser türleri için risk faktörlerini azaltmaktadır. Bu, Dünya Sağlık Örgütü'nün önerdiği haftada yaklaşık 150–300 dakika orta yoğunluklu fiziksel aktiviteye karşılık gelir.

Sık Sorulan Sorular

  • MET değerleri herkes için aynı mı? Hayır. MET değerleri ortalama değerlerdir. Yaş, kondisyon düzeyi ve vücut kompozisyonu gibi faktörler gerçek enerji harcamasını etkiler.
  • kcal ile kJ arasındaki fark nedir? 1 kcal = 4,184 kJ. Spor alanında neredeyse her zaman kcal (kilokalori) kullanılır.
  • Hangi spor en fazla kalori yakar? Sprint, yoğun kürek çekme ve hızlı yüzme gibi yüksek MET değerine sahip aktiviteler birim zamanda en fazla kaloriyi yakar.
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