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Calories Burned During 250 Activites (by Category)


The below chart lists the metabolic equivalent of task (MET) of different activities and the amount of calories burned over one hour based on different weights. Using an activity's MET, the amount of calories burned can be calculated by multiplying a person's weight in kilograms (weight in lbs/2.2) by MET. For example, the MET for playing golf while carrying a bag is 4.0. A person who weighs 125 lbs can convert their weight to kg by dividing 125 lbs by 2.2, which equals 56.8 kg. They would then multiply 56.8 kg by golf's MET of 4.0 to determine that they burn 227 calories an hour while carrying clubs (56.8 kg x 4.0 MET = 227 calories/hour). The golf calorie data below comes from Neil Wolkodoff's "An Exercise in Futility," which was published in the Apr. 2009 issue of Colorado Avid Golfer. The calculations for the other activities come from the 2011 Medicine and Science in Sports and Exercise article "2011 Compendium of Physical Activities: A Second Update of Codes and MET Values," authored by BE Ainsworth, WL Haskell, SD Hermann, N Meckes, DR Basset, Jr., C. Tudor-Locke, JL Greer, J Vezina, MC Whitt-Glover, and AS Leon.

SPECIFIC ACTIVITY METS 125 LBS 150 LBS 200 LBS 250 LBS
  golf, carrying a bag 4.0 227 273 361 454
  golf, riding in cart 2.2 125 150 206 250
  golf, using a caddy 3.4 193 232 307 386
  golf, using a pushcart 3.9 222 266 359 442
  BICYCLING          
1. BMX 8.5 483 580 773 966
2. mountain, competitive, racing 16.0 909 1,091 1,454 1,818
3. mountain, general 8.5 483 580 773 966
4. <10 mph, leisure, to work or for pleasure 4.0 227 273 364 454
5. general 7.5 426 512 682 852
6. unicycling 5.0 284 341 455 568
  CONDITIONING EXERCISE          
7. activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) 3.8 216 259 345 432
8. activity promoting video/arcade game (e.g., Exergaming, Dance Dance Revolution), vigorous effort 7.2 409 491 654 818
9. army type obstacle course exercise, boot camp training program 5.0 284 341 455 568
10. bicycling, stationary, general 7.0 398 477 636 795
11. bicycling, stationary, RPM/Spin bike class 8.5 483 580 773 966
12. calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort 3.8 216 259 345 432
13. Elliptical trainer, moderate effort 5.0 284 341 455 568
14. resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort 6.0 341 409 545 682
15. resistance (weight) training, squats , slow or explosive effort 5.0 284 341 455 568
16. health club exercise, general 5.5 312 375 500 625
17. health club exercise, conditioning classes 7.8 443 532 709 886
18. home exercise, general 3.8 216 259 345 432
19. rope skipping, general 12.3 699 839 1,118 1,397
20. slimnastics, jazzercise 6.0 341 409 545 682
21. stretching, mild 2.3 131 157 209 261
22. pilates, general 3.0 170 205 273 341
23. water aerobics, water calisthenics, water exercise 5.3 301 361 482 602
24. video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort 4.0 227 273 364 454
25. yoga, Hatha 2.5 142 171 227 284
26. yoga, Power 4.0 227 273 364 454
  DANCING          
27. ballet, modern, or jazz, general, rehearsal or class 5.0 284 341 455 568
28. tap 4.8 273 327 436 545
29. aerobic, general 7.3 415 498 664 829
30. bench step class, general 8.5 483 580 773 966
31. aerobic, low impact 5.0 284 341 455 568
32. aerobic, high impact 7.3 415 498 664 829
33. ethnic or cultural dancing (e.g., Greek, Middle Eastern, hula, salsa, merengue, bamba y plena, flamenco, belly, and swing) 4.5 256 307 409 511
34. general dancing (e.g., disco, folk, Irish step dancing, line dancing, polka, contra, country) 7.8 443 532 709 886
35. ballroom dancing, competitive, general 11.3 642 771 1,027 1,284
36. ballroom, slow (e.g., waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha) 3.0 170 205 273 341
  FISHING AND HUNTING          
37. fishing, general 3.5 199 239 318 398
38. hunting, general 5.0 284 341 455 568
39. pistol shooting or trap shooting, standing 2.5 142 171 227 284
  HOME ACTIVITIES          
40. cleaning, sweeping carpet or floors, general 3.3 187 225 300 375
41. cleaning windows, washing windows, general 3.2 182 218 291 364
42. kitchen activity, general, (e.g., cooking, washing dishes, cleaning up), moderate effort 3.3 187 225 300 375
43. vacuuming, general, moderate effort 3.3 187 225 300 375
44. butchering animals, small 3.0 170 205 273 341
45. butchering animal, large, vigorous effort 6.0 341 409 318 682
46. cooking or food preparation, moderate effort 3.5 199 239 318 398
47. ironing 1.8 102 123 164 204
48. knitting, sewing, light effort, wrapping presents, sitting 1.3 74 89 300 148
49. making bed, changing linens 3.3 187 225 300 375
50. scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, moderate effort 3.5 199 239 318 398
SPECIFIC ACTIVITY METS 125 LBS 150 LBS 200 LBS 250 LBS
51. walking and carrying small child, child weighing 15 lbs or more 3.0 170 205 209 341
52. walking and carrying small child, child weighing less than 15 lbs 2.3 131 157 209 261
53. child care, infant, general 2.5 142 171 227 284
54. breastfeeding, sitting or reclining 2.0 114 136 318 227
55. standing, bathing dog 3.5 199 239 318 398
56. elder care, disabled adult, bathing, dressing, moving into and out of bed, only active periods 4.0 227 273 364 454
57. elder care, disabled adult, feeding, combing hair, light effort, only active periods 2.3 131 157 209 261
  HOME REPAIR          
58. automobile body work 4.0 227 273 364 454
59. carpentry, general, workshop 3.0 170 205 273 341
60. cleaning gutters 5.0 284 341 455 568
61. home repair, general, moderate effort 4.5 256 307 409 511
62. painting 4.5 256 307 409 511
63. plumbing, general 3.0 170 205 273 341
64. roofing 6.0 341 409 545 682
65. washing and waxing car 2.0 114 136 182 227
  INACTIVITY          
66. lying quietly and watching television 1.0 57 68 91 114
67. sitting, listening to music (not talking or reading) or watching a movie in a theater 1.5 85 102 136 170
68. sleeping 1.0 57 68 86 114
69. meditating 1.0 57 68 91 114
  LAWN AND GARDEN          
70. chopping wood, splitting logs, moderate effort 4.5 256 307 409 511
71. mowing lawn, riding mower 2.5 142 171 227 284
72. mowing lawn, walk, hand mower 6.0 341 409 545 682
73. operating snow blower, walking 2.5 142 171 227 284
74. raking lawn 4.0 227 273 364 454
75. shovelling snow, by hand 6.0 341 409 545 682
76. gardening, general, moderate effort 3.8 216 259 345 432
77. yard work, general, moderate effort 4.0 227 273 364 454
  MUSIC PLAYING          
78. playing musical instruments, general 2.0 114 136 182 227
79. guitar, rock and roll band, standing 3.0 170 205 273 341
80. marching band, baton twirling, walking, moderate pace, general 4.0 227 273 364 454
  OCCUPATION          
81. airline flight attendant 3.0 170 205 273 341
82. bakery, general, moderate effort 4.0 227 273 364 454
83. building road, driving heavy machinery 6.0 341 409 545 682
84. carpentry, general, moderate effort 4.3 244 293 391 488
85. chambermaid, hotel housekeeper, making bed, cleaning bathroom, pushing cart 4.0 227 273 364 454
86. coal mining, general 5.5 312 375 500 625
87. cook, chef 2.5 142 171 227 284
88. custodial work, moderate effort (e.g., electric buffer, feathering arena floors, mopping, taking out trash, vacuuming) 3.8 216 259 345 432
89. engineer (e.g., mechanical or electrical) 1.8 102 123 164 204
90. farming, moderate effort (e.g., feeding animals, chasing cattle by walking and/or horseback, spreading manure, harvesting crops) 4.8 273 327 436 545
91. fire fighter, general 8.0 454 546 727 909
92. hairstylist (e.g., plaiting hair, manicure, make-up artist) 1.8 102 123 164 204
93. kitchen maid 3.0 170 205 273 341
94. manual or unskilled labor, general, moderate effort 4.5 256 307 409 511
95. massage therapist, standing 4.0 227 273 364 454
96. skindiving or SCUBA diving as a frogman, Navy Seal 12.0 682 818 1,091 1,363
97. operating heavy duty equipment, automated, not driving 2.5 142 171 227 284
98. orange grove work, picking fruit 4.5 256 307 409 511
99. police, driving a squad car, sitting 2.5 142 171 227 284
100. police, making an arrest, standing 4.0 227 273 364 454
SPECIFIC ACTIVITY METS 125 LBS 150 LBS 200 LBS 250 LBS
101. postal carrier, walking to deliver mail 2.3 131 157 209 261
102. shoveling, digging ditches 7.8 443 532 709 886
103. sitting tasks, light effort (e.g., office work, chemistry lab work, computer work, light assembly repair, watch repair, reading, desk work) 1.5 85 102 136 170
104. standing tasks, light effort (e.g., bartending, store clerk, assembling, filing, duplicating, librarian, putting up a Christmas tree, standing and talking at work, changing clothes when teaching physical education, standing) 3.0 170 205 273 341
105. steel mill, moderate effort (e.g., fettling, forging, tipping molds) 5.3 301 361 482 602
106. tailoring, general 2.5 142 171 227 284
107. truck driving, loading and unloading truck, tying down load, standing, walking and carrying heavy loads 6.5 369 443 591 738
108. typing, electric, manual or computer 1.3 74 89 118 148
  RUNNING          
109. jog/walk combination 6.0 341 409 545 682
110. jogging, general 7.0 398 477 636 795
111. running, 6 mph (10 min/mile) 9.8 557 668 891 1,113
112. running, 7.5 mph (8 min/mile) 11.5 653 784 1,045 1,306
113. running, 10 mph (6 min/mile) 14.5 824 989 1,318 2,613
114. running, 14 mph (4.3 min/mile) 23.0 1,306 1,569 2,091 2,613
115. running, cross country 9.0 511 614 818 1,022
116. running 8.0 454 546 727 1,704
117. running, stairs, up 15.0 852 1,023 1,364 1,704
118. running, training, pushing a wheelchair or baby carrier 8.0 454 546 727 909
119. running, marathon 13.3 755 907 1,209 1,511
  SEXUAL ACTIVITY          
120. active, vigorous effort 2.8 159 191 255 318
121. general, moderate effort 1.8 102 123 164 148
122. passive, light effort, kissing, hugging 1.3 74 89 118 148
  SPORTS          
123. archery, non-hunting 4.3 244 293 391 488
124. badminton, competitive 7.0 398 477 636 795
125. badminton, social singles and doubles, general 5.5 312 375 500 625
126. basketball, game 8.0 454 546 727 909
127. basketball, general 6.5 369 443 591 738
128. basketball, wheelchair 7.8 443 532 709 886
129. billiards 2.5 142 171 227 284
130. bowling 3.0 170 205 273 341
131. boxing, in ring, general 12.8 727 873 1,164 1,454
132. boxing, punching bag 5.5 312 375 500 625
133. boxing, sparring 7.8 443 532 709 886
134. broomball 7.0 398 477 636 795
135. children’s games, adults playing (e.g., hopscotch, 4-square, dodgeball, playground apparatus, t-ball, tetherball, marbles, arcade games), moderate effort 5.8 329 396 527 659
136. cheerleading, gymnastic moves, competitive 6.0 341 409 545 682
137. cricket, batting, bowling, fielding 4.8 273 327 436 545
138. croquet 3.3 187 225 300 375
139. curling 4.0 227 273 364 454
140. darts, wall or lawn 2.5 142 171 227 284
141. drag racing, pushing or driving a car 6.0 341 409 545 682
142. auto racing, open wheel 8.5 483 580 773 966
143. fencing 6.0 341 409 545 682
144. football, competitive 8.0 454 546 727 909
145. football, touch, flag, general 8.0 454 546 727 909
146. football or baseball, playing catch 2.5 142 171 227 284
147. frisbee playing, general 3.0 170 205 273 341
148. frisbee, ultimate 8.0 454 546 727 909
149. golf, carrying a bag 4.0 227 273 361 454
150. golf, riding in cart 2.2 125 150 206 250
SPECIFIC ACTIVITY METS 125 LBS 150 LBS 200 LBS 250 LBS
151. golf, using a caddy 3.4 193 232 307 386
152. golf, using a pushcart 3.9 222 266 359 442
153. gymnastics, general 3.8 216 259 345 432
154. hacky sack 4.0 227 273 364 454
155. handball, general 12.0 682 818 1,091 1,363
156. handball, team 8.0 454 546 727 909
157. high ropes course, multiple elements 4.0 227 273 364 454
158. hang gliding 3.5 199 239 318 398
159. hockey, field 7.8 443 532 709 886
160. hockey, ice, general 8.0 454 546 727 909
161. hockey, ice, competitive 10.0 568 682 909 1,136
162. horseback riding, general 5.5 312 375 500 625
163. horse chores, feeding, watering, cleaning stalls, implied walking and lifting loads 4.3 244 293 391 488
164. horse cart, driving, standing or sitting 1.8 102 123 164 204
165. jai alai 12.0 682 818 1,091 1,363
166. martial arts, different types, slower pace, novice performers, practice 5.3 301 361 482 602
167. martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai boxing) 10.3 585 702 936 1,170
168. juggling 4.0 227 273 364 454
169. kickball 7.0 398 477 636 795
170. lacrosse 8.0 454 546 727 909
171. lawn bowling, bocce ball, outdoor 3.3 187 225 300 375
172. moto-cross, off-road motor sports, all-terrain vehicle, general 4.0 227 273 364 454
173. orienteering 9.0 511 614 818 1,022
174. paddleball, competitive 10.0 568 682 909 1,136
175. paddleball, casual, general 6.0 341 409 545 682
176. polo, on horseback 8.0 454 546 727 909
177. racquetball, competitive 10.0 568 682 909 1,136
178. racquetball, general 7.0 398 477 636 795
179. rock or mountain climbing 8.0 454 546 727 909
180. rock climbing, rappelling 5.0 284 341 455 568
181. rodeo sports, general, moderate effort 5.5 312 375 500 625
182. rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip, plain bounce 11.8 670 805 1,073 1,340
183. rugby, union, team, competitive 8.3 471 566 754 943
184. rugby, touch, non-competitive 6.3 358 430 573 716
185. shuffleboard 3.0 170 205 273 341
186. skateboarding, general, moderate effort 5.0 284 341 455 568
187. skateboarding, competitive, vigorous effort 6.0 341 409 545 682
188. skating, roller 7.0 398 477 636 795
189. rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace 7.5 426 512 682 852
190. rollerblading, in-line skating, 17.7 km/h (11.0 mph), moderate pace, exercise training 9.8 557 668 891 1,113
191. skydiving, base jumping, bungee jumping 3.5 199 239 318 398
192. soccer, competitive 10.0 568 682 909 1,136
193. soccer, casual, general 7.0 398 477 636 795
194. softball or baseball, fast or slow pitch, general 5.0 284 341 455 568
195. softball, practice 4.0 227 273 364 454
196. softball,pitching 6.0 341 409 545 682
197. sports spectator, very excited, emotional, physically moving 3.3 187 225 300 375
198. squash, general 7.3 415 498 664 829
199. table tennis, ping pong 4.0 227 273 364 454
200. tai chi, qi gong, general 3.0 170 205 273 341
SPECIFIC ACTIVITY METS 125 LBS 150 LBS 200 LBS 250 LBS
201. tennis, general 7.3 415 498 664 829
202. tennis, doubles 6.0 341 409 545 682
203. tennis, singles 8.0 454 546 727 909
204. trampoline, recreational 3.5 199 239 318 398
205. trampoline, competitive 4.5 256 307 409 511
206. volleyball, competitive, in gymnasium 6.0 341 409 545 682
207. volleyball, non-competitive, 6-9 member team, general 3.0 170 205 273 341
208. volleyball, beach, in sand 8.0 454 546 727 909
209. wrestling (one match = 5 minutes) 6.0 341 409 545 682
210. wallyball, general 7.0 398 477 636 795
211. track and field (e.g., shot, discus, hammer throw) 4.0 227 273 364 454
212. track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) 6.0 341 409 545 682
213. track and field (e.g., steeplechase, hurdles) 10.0 568 682 909 1,136
  WALKING          
214. backpacking 7.0 398 477 636 795
215. climbing hills, no load 6.3 358 430 573 716
216. climbing hills with 10 to 20 lb load 7.3 415 498 664 829
217. race walking 6.5 369 443 591 738
218. walking for pleasure 3.5 199 239 318 398
219. walking the dog 3.0 170 205 273 341
220. walking, backwards, 3.5 mph, level 6.0 341 409 545 682
  WATER ACTIVITIES          
221. canoeing, rowing, for pleasure, general 3.5 199 239 318 398
222. canoeing, rowing, in competition, or crew or sculling 12.0 682 818 1,091 1,363
223. diving, springboard or platform 3.0 170 205 273 341
224. kayaking, moderate effort 5.0 284 341 455 568
225. paddle boat 4.0 227 273 364 454
226. sailing, boat and board sailing, windsurfing, ice sailing, general 3.0 170 205 273 341
227. sailing, in competition 4.5 256 307 409 511
228. skiing, water or wakeboarding 6.0 341 409 545 682
229. jet skiing, driving, in water 7.0 398 477 636 795
230. skindiving, scuba diving, general 7.0 398 477 636 795
231. snorkeling 5.0 284 341 455 568
232. surfing, body or board, general 3.0 170 205 273 341
233. surfing, body or board, competitive 5.0 284 341 455 568
234. paddle boarding, standing 6.0 341 409 545 682
235. swimming laps, freestyle, front crawl, slow, light or moderate effort 5.8 329 396 527 659
236. swimming, backstroke, general, training or competition 9.5 540 648 864 1,079
237. swimming, breaststroke, general, training or competition 10.3 585 702 936 1,170
238. swimming, butterfly, general 13.8 784 941 1,254 1,568
239. swimming, leisurely, not lap swimming, general 6.0 341 409 545 682
240. swimming, sidestroke, general 7.0 398 477 636 795
241. swimming, synchronized 8.0 454 546 727 909
242. water polo 10.0 568 682 909 1,136
243. water volleyball 3.0 170 205 273 341
244. whitewater rafting, kayaking, or canoeing 5.0 284 341 455 568
245. windsurfing or kitesurfing, crossing trial 11.0 625 750 1,000 1,250
  WINTER ACTIVITIES          
246. dog sledding, mushing 7.5 426 512 682 852
247. skating, ice, general 7.0 398 477 636 795
248. skating, speed, competitive 13.3 755 907 1,209 1,511
249. skiing, general 7.0 398 477 636 795
250. snow shoeing, moderate effort 5.3 301 361 482 602