Metabolic Equivalent of Task (MET) values are a way to estimate how many calories are burned during a specific physical activity, according to the American Council on Exercise. This table shows the MET values that researchers have assigned to various activities. A higher value correlates with more oxygen used by the body during that activity, so running has a higher MET value than sitting still, for example.
According to The Compendium of Physical Activities, “MET (Metabolic Equivalent) [is] the ratio of the work metabolic rate to the resting metabolic rate. One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly. A MET also is defined as oxygen uptake in ml/kg/min with one MET equal to the oxygen cost of sitting quietly, equivalent to 3.5 ml/kg/min.”
| Activity | Specific Motion | METs |
|---|---|---|
| bicycling | bicycling, mountain, uphill, vigorous | 14 |
| bicycling | bicycling, mountain, competitive, racing | 16 |
| bicycling | bicycling, BMX | 8.5 |
| bicycling | bicycling, mountain, general | 8.5 |
| bicycling | bicycling, <10 mph, leisure, to work or for pleasure | 4 |
| bicycling | bicycling, to/from work, self selected pace | 6.8 |
| bicycling | bicycling, on dirt or farm road, moderate pace | 5.8 |
| bicycling | bicycling, general | 7.5 |
| bicycling | bicycling, leisure, 5.5 mph | 3.5 |
| bicycling | bicycling, leisure, 9.4 mph | 5.8 |
| bicycling | bicycling, 10-11.9 mph, leisure, slow, light effort | 6.8 |
| bicycling | bicycling, 12-13.9 mph, leisure, moderate effort | 8 |
| bicycling | bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort | 10 |
| bicycling | bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting, very fast, racing general | 12 |
| bicycling | bicycling, > 20 mph, racing, not drafting | 15.8 |
| bicycling | bicycling, 12 mph, seated, hands on brake hoods or bar drops, 80 rpm | 8.5 |
| bicycling | bicycling, 12 mph, standing, hands on brake hoods, 60 rpm | 9 |
| bicycling | unicycling | 5 |
| conditioning exercise | activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga) | 2.3 |
| conditioning exercise | activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) | 3.8 |
| conditioning exercise | activity promoting video/arcade game (e.g., Exergaming, Dance Dance Revolution), vigorous effort | 7.2 |
| conditioning exercise | army type obstacle course exercise, boot camp training program | 5 |
| conditioning exercise | bicycling, stationary, general | 7 |
| conditioning exercise | bicycling, stationary, 30-50 watts, very light to light effort | 3.5 |
| conditioning exercise | bicycling, stationary, 90-100 watts, moderate to vigorous effort | 6.8 |
| conditioning exercise | bicycling, stationary, 101-160 watts, vigorous effort | 8.8 |
| conditioning exercise | bicycling, stationary, 161-200 watts, vigorous effort | 11 |
| conditioning exercise | bicycling, stationary, 201-270 watts, very vigorous effort | 14 |
| conditioning exercise | bicycling, stationary, 51-89 watts, light-to-moderate effort | 4.8 |
| conditioning exercise | bicycling, stationary, RPM/Spin bike class | 8.5 |
| conditioning exercise | calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort | 8 |
| conditioning exercise | calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort | 3.8 |
| conditioning exercise | calisthenics (e.g., situps, abdominal crunches), light effort | 2.8 |
| conditioning exercise | calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor ( 150) | 3.5 |
| conditioning exercise | circuit training, moderate effort | 4.3 |
| conditioning exercise | circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity | 8 |
| conditioning exercise | CurvesTM exercise routines in women | 3.5 |
| conditioning exercise | Elliptical trainer, moderate effort | 5 |
| conditioning exercise | resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort | 6 |
| conditioning exercise | resistance (weight) training, squats , slow or explosive effort | 5 |
| conditioning exercise | resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance | 3.5 |
| conditioning exercise | health club exercise, general | 5.5 |
| conditioning exercise | health club exercise classes, general, gym/weight training combined in one visit | 5 |
| conditioning exercise | health club exercise, conditioning classes | 7.8 |
| conditioning exercise | home exercise, general | 3.8 |
| conditioning exercise | stair-treadmill ergometer, general | 9 |
| conditioning exercise | rope skipping, general | 12.3 |
| conditioning exercise | rowing, stationary ergometer, general, vigorous effort | 6 |
| conditioning exercise | rowing, stationary, general, moderate effort | 4.8 |
| conditioning exercise | rowing, stationary, 100 watts, moderate effort | 7 |
| conditioning exercise | rowing, stationary, 150 watts, vigorous effort | 8.5 |
| conditioning exercise | rowing, stationary, 200 watts, very vigorous effort | 12 |
| conditioning exercise | ski machine, general | 6.8 |
| conditioning exercise | slide board exercise, general | 11 |
| conditioning exercise | slimnastics, jazzercise | 6 |
| conditioning exercise | stretching, mild | 2.3 |
| conditioning exercise | pilates, general | 3 |
| conditioning exercise | teaching exercise class (e.g., aerobic, water) | 6.8 |
| conditioning exercise | therapeutic exercise ball, Fitball exercise | 2.8 |
| conditioning exercise | upper body exercise, arm ergometer | 2.8 |
| conditioning exercise | upper body exercise, stationary bicycle – Airdyne (arms only) 40 rpm, moderate | 4.3 |
| conditioning exercise | water aerobics, water calisthenics, water exercise | 5.3 |
| conditioning exercise | whirlpool, sitting | 1.3 |
| conditioning exercise | video exercise workouts, TV conditioning programs (e.g., yoga, stretching), light effort | 2.3 |
| conditioning exercise | video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort | 4 |
| conditioning exercise | video exercise workouts, TV conditioning programs (e.g., cardio-resistance), vigorous effort | 6 |
| conditioning exercise | yoga, Hatha | 2.5 |
| conditioning exercise | yoga, Power | 4 |
| conditioning exercise | yoga, Nadisodhana | 2 |
| conditioning exercise | yoga, Surya Namaskar | 3.3 |
| conditioning exercise | native New Zealander physical activities (e.g., Haka Powhiri, Moteatea, Waita Tira, Whakawatea, etc.), general, moderate effort | 5.3 |
| conditioning exercise | native New Zealander physical activities (e.g., Haka, Taiahab), general, vigorous effort | 6.8 |
| dancing | ballet, modern, or jazz, general, rehearsal or class | 5 |
| dancing | ballet, modern, or jazz, performance, vigorous effort | 6.8 |
| dancing | tap | 4.8 |
| dancing | aerobic, general | 7.3 |
| dancing | aerobic, step, with 6 – 8 inch step | 7.5 |
| dancing | aerobic, step, with 10 – 12 inch step | 9.5 |
| dancing | aerobic, step, with 4-inch step | 5.5 |
| dancing | bench step class, general | 8.5 |
| dancing | aerobic, low impact | 5 |
| dancing | aerobic, high impact | 7.3 |
| dancing | aerobic dance wearing 10-15 lb weights | 10 |
| dancing | ethnic or cultural dancing (e.g., Greek, Middle Eastern, hula, salsa, merengue, bamba y plena, flamenco, belly, and swing) | 4.5 |
| dancing | ballroom, fast | 5.5 |
| dancing | general dancing (e.g., disco, folk, Irish step dancing, line dancing, polka, contra, country) | 7.8 |
| dancing | ballroom dancing, competitive, general | 11.3 |
| dancing | ballroom, slow (e.g., waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha) | 3 |
| dancing | Anishinaabe Jingle Dancing | 5.5 |
| dancing | Caribbean dance (Abakua, Beguine, Bellair, Bongo, Brukin’s, Caribbean Quadrills, Dinki Mini, Gere, Gumbay, Ibo, Jonkonnu, Kumina, Oreisha, Jambu) | 3.5 |
| fishing and hunting | fishing, general | 3.5 |
| fishing and hunting | fishing, crab fishing | 4.5 |
| fishing and hunting | fishing, catching fish with hands | 4 |
| fishing and hunting | fishing related, digging worms, with shovel | 4.3 |
| fishing and hunting | fishing from river bank and walking | 4 |
| fishing and hunting | fishing from boat or canoe, sitting | 2 |
| fishing and hunting | fishing from river bank, standing | 3.5 |
| fishing and hunting | fishing in stream, in waders | 6 |
| fishing and hunting | fishing, ice, sitting | 2 |
| fishing and hunting | fishing, jog or line, standing, general | 1.8 |
| fishing and hunting | fishing, dip net, setting net and retrieving fish, general | 3.5 |
| fishing and hunting | fishing, set net, setting net and retrieving fish, general | 3.8 |
| fishing and hunting | fishing, fishing wheel, setting net and retrieving fish, general | 3 |
| fishing and hunting | fishing with a spear, standing | 2.3 |
| fishing and hunting | hunting, bow and arrow, or crossbow | 2.5 |
| fishing and hunting | hunting, deer, elk, large game | 6 |
| fishing and hunting | hunting large game, dragging carcass | 11.3 |
| fishing and hunting | hunting large marine animals | 4 |
| fishing and hunting | hunting large game, from a hunting stand, limited walking | 2.5 |
| fishing and hunting | hunting large game from a car, plane, or boat | 2 |
| fishing and hunting | hunting, duck, wading | 2.5 |
| fishing and hunting | hunting, flying fox, squirrel | 3 |
| fishing and hunting | hunting, general | 5 |
| fishing and hunting | hunting, pheasants or grouse | 6 |
| fishing and hunting | hunting, birds | 3.3 |
| fishing and hunting | hunting, rabbit, squirrel, prairie chick, raccoon, small game | 5 |
| fishing and hunting | hunting, pigs, wild | 3.3 |
| fishing and hunting | trapping game, general | 2 |
| fishing and hunting | hunting, hiking with hunting gear | 9.5 |
| fishing and hunting | pistol shooting or trap shooting, standing | 2.5 |
| fishing and hunting | rifle exercises, shooting, lying down | 2.3 |
| fishing and hunting | rifle exercises, shooting, kneeling or standing | 2.5 |
| home activities | cleaning, sweeping carpet or floors, general | 3.3 |
| home activities | cleaning, sweeping, slow, light effort | 2.3 |
| home activities | cleaning, sweeping, slow, moderateeffort | 3.8 |
| home activities | cleaning, heavy or major (e.g. wash car, wash windows, clean garage), moderate effort | 3.5 |
| home activities | cleaning, mopping, standing, moderate effort | 3.5 |
| home activities | cleaning windows, washing windows, general | 3.2 |
| home activities | mopping, standing, light effort | 2.5 |
| home activities | polishing floors, standing, walking slowly, using electric polishing machine | 4.5 |
| home activities | multiple household tasks all at once, light effort | 2.8 |
| home activities | multiple household tasks all at once, moderate effort | 3.5 |
| home activities | multiple household tasks all at once, vigorous effort | 4.3 |
| home activities | cleaning, house or cabin, general, moderate effort | 3.3 |
| home activities | dusting or polishing furniture, general | 2.3 |
| home activities | kitchen activity, general, (e.g., cooking, washing dishes, cleaning up), moderate effort | 3.3 |
| home activities | cleaning, general (straightening up, changing linen, carrying out trash, light effort | 2.5 |
| home activities | wash dishes, standing or in general (not broken into stand/walk components) | 1.8 |
| home activities | wash dishes, clearing dishes from table, walking, light effort | 2.5 |
| home activities | vacuuming, general, moderate effort | 3.3 |
| home activities | butchering animals, small | 3 |
| home activities | butchering animal, large, vigorous effort | 6 |
| home activities | cutting and smoking fish, drying fish or meat | 2.3 |
| home activities | tanning hides, general | 4 |
| home activities | cooking or food preparation, moderate effort | 3.5 |
| home activities | cooking or food preparation – standing or sitting or in general (not broken into stand/walk components), manual appliances, light effort | 2 |
| home activities | serving food, setting table, implied walking or standing | 2.5 |
| home activities | cooking or food preparation, walking | 2.5 |
| home activities | feeding household animals | 2.5 |
| home activities | putting away groceries (e.g. carrying groceries, shopping without a grocery cart), carrying packages | 2.5 |
| home activities | carrying groceries upstairs | 7.5 |
| home activities | cooking Indian bread on an outside stove | 3 |
| home activities | food shopping with or without a grocery cart, standing or walking | 2.3 |
| home activities | non-food shopping, with or without a cart, standing or walking | 2.3 |
| home activities | ironing | 1.8 |
| home activities | knitting, sewing, light effort, wrapping presents, sitting | 1.3 |
| home activities | sewing with a machine | 2.8 |
| home activities | laundry, fold or hang clothes, put clothes in washer or dryer, packing suitcase, washing clothes by hand, implied standing, light effort | 2 |
| home activities | laundry, hanging wash, washing clothes by hand, moderate effort | 4 |
| home activities | laundry, putting away clothes, gathering clothes to pack, putting away laundry, implied walking | 2.3 |
| home activities | making bed, changing linens | 3.3 |
| home activities | maple syruping/sugar bushing (including carrying buckets, carrying wood) | 5 |
| home activities | moving furniture, household items, carrying boxes | 5.8 |
| home activities | moving, lifting light loads | 5 |
| home activities | organizing room | 4.8 |
| home activities | scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, moderate effort | 3.5 |
| home activities | scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, light effort | 2 |
| home activities | scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, vigorous effort | 6.5 |
| home activities | sweeping garage, sidewalk or outside of house | 4 |
| home activities | standing, packing/unpacking boxes, occasional lifting of lightweight household items, loading or unloading items in car, moderate effort | 3.5 |
| home activities | implied walking, putting away household items, moderate effort | 3 |
| home activities | watering plants | 2.5 |
| home activities | building a fire inside | 2.5 |
| home activities | moving household items upstairs, carrying boxes or furniture | 9 |
| home activities | standing, light effort tasks (pump gas, change light bulb, etc.) | 2 |
| home activities | walking, moderate effort tasks, non-cleaning (readying to leave, shut/lock doors, close windows, etc.) | 3.5 |
| home activities | sitting, playing with child(ren), light effort, only active periods | 2.2 |
| home activities | standing, playing with child(ren) light effort, only active periods | 2.8 |
| home activities | walking/running, playing with child(ren), moderate effort, only active periods | 3.5 |
| home activities | walking/running, playing with child(ren), vigorous effort, only active periods | 5.8 |
| home activities | walking and carrying small child, child weighing 15 lbs or more | 3 |
| home activities | walking and carrying small child, child weighing less than 15 lbs | 2.3 |
| home activities | standing, holding child | 2 |
| home activities | child care, infant, general | 2.5 |
| home activities | child care, sitting/kneeling (e.g., dressing, bathing, grooming, feeding, occasional lifting of child), light effort, general | 2 |
| home activities | child care, standing (e.g., dressing, bathing, grooming, feeding, occasional lifting of child), moderate effort | 3 |
| home activities | reclining with baby | 1.5 |
| home activities | breastfeeding, sitting or reclining | 2 |
| home activities | sit, playing with animals, light effort, only active periods | 2.5 |
| home activities | stand, playing with animals, light effort, only active periods | 2.8 |
| home activities | walk/run, playing with animals, general, light effort, only active periods | 3 |
| home activities | walk/run, playing with animals, moderate effort, only active periods | 4 |
| home activities | walk/run, playing with animals, vigorous effort, only active periods | 5 |
| home activities | standing, bathing dog | 3.5 |
| home activities | animal care, household animals, general | 2.3 |
| home activities | elder care, disabled adult, bathing, dressing, moving into and out of bed, only active periods | 4 |
| home activities | elder care, disabled adult, feeding, combing hair, light effort, only active periods | 2.3 |
| home repair | airplane repair | 3 |
| home repair | automobile body work | 4 |
| home repair | automobile repair, light or moderate effort | 3.3 |
| home repair | carpentry, general, workshop | 3 |
| home repair | carpentry, outside house, installing rain gutters,carpentry, outside house, building a fence | 6 |
| home repair | carpentry, outside house, building a fence | 3.8 |
| home repair | carpentry, finishing or refinishing cabinets or furniture | 3.3 |
| home repair | carpentry, sawing hardwood | 6 |
| home repair | carpentry, home remodeling tasks, moderate effort | 4 |
| home repair | carpentry, home remodeling tasks, light effort | 2.3 |
| home repair | caulking, chinking log cabin | 5 |
| home repair | caulking, except log cabin | 4.5 |
| home repair | cleaning gutters | 5 |
| home repair | excavating garage | 5 |
| home repair | hanging storm windows | 5 |
| home repair | hanging sheet rock inside house | 5 |
| home repair | hammering nails | 3 |
| home repair | home repair, general, light effort | 2.5 |
| home repair | home repair, general, moderate effort | 4.5 |
| home repair | home repair, general, vigorous effort | 6 |
| home repair | laying or removing carpet | 4.5 |
| home repair | laying tile or linoleum,repairing appliances | 3.8 |
| home repair | repairing appliances | 3 |
| home repair | painting, outside home | 5 |
| home repair | painting inside house,wallpapering, scraping paint | 3.3 |
| home repair | painting | 4.5 |
| home repair | plumbing, general | 3 |
| home repair | put on and removal of tarp – sailboat | 3 |
| home repair | roofing | 6 |
| home repair | sanding floors with a power sander | 4.5 |
| home repair | scraping and painting sailboat or powerboat | 4.5 |
| home repair | sharpening tools | 2 |
| home repair | spreading dirt with a shovel | 5 |
| home repair | washing and waxing hull of sailboat or airplane | 4.5 |
| home repair | washing and waxing car | 2 |
| home repair | washing fence, painting fence, moderate effort | 4.5 |
| home repair | wiring, tapping-splicing | 3.3 |
| inactivity quiet/light | lying quietly and watching television | 1 |
| inactivity quiet/light | lying quietly, doing nothing, lying in bed awake, listening to music (not talking or reading) | 1.3 |
| inactivity quiet/light | sitting quietly and watching television | 1.3 |
| inactivity quiet/light | sitting quietly, general | 1.3 |
| inactivity quiet/light | sitting quietly, fidgeting, general, fidgeting hands | 1.5 |
| inactivity quiet/light | sitting, fidgeting feet | 1.8 |
| inactivity quiet/light | sitting, smoking | 1.3 |
| inactivity quiet/light | sitting, listening to music (not talking or reading) or watching a movie in a theater | 1.5 |
| inactivity quiet/light | sitting at a desk, resting head in hands | 1.3 |
| inactivity quiet/light | sleeping | 0.95 |
| inactivity quiet/light | standing quietly, standing in a line | 1.3 |
| inactivity quiet/light | standing, fidgeting | 1.8 |
| inactivity quiet/light | reclining, writing | 1.3 |
| inactivity quiet/light | reclining, talking or talking on phone | 1.3 |
| inactivity quiet/light | reclining, reading | 1.3 |
| inactivity quiet/light | meditating | 1 |
| lawn and garden | carrying, loading or stacking wood, loading/unloading or carrying lumber, light-to-moderate effort | 3.3 |
| lawn and garden | carrying, loading or stacking wood, loading/unloading or carrying lumber | 5.5 |
| lawn and garden | chopping wood, splitting logs, moderate effort | 4.5 |
| lawn and garden | chopping wood, splitting logs, vigorous effort | 6.3 |
| lawn and garden | clearing light brush, thinning garden, moderate effort | 3.5 |
| lawn and garden | clearing brush/land, undergrowth, or ground, hauling branches, wheelbarrow chores, vigorous effort | 6.3 |
| lawn and garden | digging sandbox, shoveling sand | 5 |
| lawn and garden | digging, spading, filling garden, composting, light-to-moderate effort | 3.5 |
| lawn and garden | digging, spading, filling garden, compositing | 5 |
| lawn and garden | digging, spading, filling garden, composting, vigorous effort | 7.8 |
| lawn and garden | driving tractor | 2.8 |
| lawn and garden | felling trees, large size | 8.3 |
| lawn and garden | felling trees, small-medium size | 5.3 |
| lawn and garden | gardening with heavy power tools, tilling a garden, chain saw | 5.8 |
| lawn and garden | gardening, using containers, older adults > 60 years | 2.3 |
| lawn and garden | irrigation channels, opening and closing ports | 4 |
| lawn and garden | laying crushed rock | 6.3 |
| lawn and garden | laying sod | 5 |
| lawn and garden | mowing lawn, general | 5.5 |
| lawn and garden | mowing lawn, riding mower | 2.5 |
| lawn and garden | mowing lawn, walk, hand mower | 6 |
| lawn and garden | mowing lawn, walk, power mower, moderate or vigorous effort | 5 |
| lawn and garden | mowing lawn, power mower, light or moderate effort | 4.5 |
| lawn and garden | operating snow blower, walking | 2.5 |
| lawn and garden | planting, potting, transplanting seedlings or plants, light effort | 2 |
| lawn and garden | planting seedlings, shrub, stooping, moderate effort | 4.3 |
| lawn and garden | planting crops or garden, stooping, moderate effort | 4.3 |
| lawn and garden | planting trees | 4.5 |
| lawn and garden | raking lawn or leaves, moderate effort | 3.8 |
| lawn and garden | raking lawn | 4 |
| lawn and garden | raking roof with snow rake | 4 |
| lawn and garden | riding snow blower | 3 |
| lawn and garden | sacking grass, leaves | 4 |
| lawn and garden | shoveling dirt or mud | 5.5 |
| lawn and garden | shoveling snow, by hand, moderate effort | 5.3 |
| lawn and garden | shoveling snow, by hand | 6 |
| lawn and garden | shoveling snow, by hand, vigorous effort | 7.5 |
| lawn and garden | trimming shrubs or trees, manual cutter | 4 |
| lawn and garden | trimming shrubs or trees, power cutter, using leaf blower, edge, moderate effort | 3.5 |
| lawn and garden | walking, applying fertilizer or seeding a lawn, push applicator | 3 |
| lawn and garden | watering lawn or garden, standing or walking | 1.5 |
| lawn and garden | weeding, cultivating garden, light-to-moderate effort | 3.5 |
| lawn and garden | weeding, cultivating garden | 4.5 |
| lawn and garden | weeding, cultivating garden, using a hoe, moderate-to-vigorous effort | 5 |
| lawn and garden | gardening, general, moderate effort | 3.8 |
| lawn and garden | picking fruit off trees, picking fruits/vegetables, moderate effort | 3.5 |
| lawn and garden | picking fruit off trees, gleaning fruits, picking fruits/vegetables, climbing ladder to pick fruit, vigorous effort | 4.5 |
| lawn and garden | implied walking/standing – picking up yard, light, picking flowers or vegetables | 3.3 |
| lawn and garden | walking, gathering gardening tools | 3 |
| lawn and garden | wheelbarrow, pushing garden cart or wheelbarrow | 5.5 |
| lawn and garden | yard work, general, light effort | 3 |
| lawn and garden | yard work, general, moderate effort | 4 |
| lawn and garden | yard work, general, vigorous effort | 6 |
| miscellaneous | board game playing, sitting | 1.5 |
| miscellaneous | casino gambling, standing | 2.5 |
| miscellaneous | card playing,sitting | 1.5 |
| miscellaneous | chess game, sitting | 1.5 |
| miscellaneous | copying documents, standing | 1.5 |
| miscellaneous | drawing, writing, painting, standing | 1.8 |
| miscellaneous | laughing, sitting | 1 |
| miscellaneous | sitting, reading, book, newspaper, etc. | 1.3 |
| miscellaneous | sitting, writing, desk work, typing | 1.3 |
| miscellaneous | sitting, playing traditional video game, computer game | 1 |
| miscellaneous | standing, talking in person, on the phone, computer, or text messaging, light effort | 1.8 |
| miscellaneous | sitting, talking in person, on the phone, computer, or text messaging, light effort | 1.5 |
| miscellaneous | sitting, studying, general, including reading and/or writing, light effort | 1.3 |
| miscellaneous | sitting, in class, general, including note-taking or class discussion | 1.8 |
| miscellaneous | standing, reading | 1.8 |
| miscellaneous | standing, miscellaneous | 2.5 |
| miscellaneous | sitting, arts and crafts, carving wood, weaving, spinning wool, light effort | 1.8 |
| miscellaneous | sitting, arts and crafts, carving wood, weaving, spinning wool, moderate effort | 3 |
| miscellaneous | standing, arts and crafts, sand painting, carving, weaving, light effort | 2.5 |
| miscellaneous | standing, arts and crafts, sand painting, carving, weaving, moderate effort | 3.3 |
| miscellaneous | standing, arts and crafts, sand painting, carving, weaving, vigorous effort | 3.5 |
| miscellaneous | retreat/family reunion activities involving sitting, relaxing, talking, eating | 1.8 |
| miscellaneous | retreat/family reunion activities involving playing games with children | 3 |
| miscellaneous | touring/traveling/vacation involving riding in a vehicle | 2 |
| miscellaneous | touring/traveling/vacation involving walking | 3.5 |
| miscellaneous | camping involving standing, walking, sitting, light-to-moderate effort | 2.5 |
| miscellaneous | sitting at a sporting event, spectator | 1.5 |
| music playing | accordion, sitting | 1.8 |
| music playing | cello, sitting | 2.3 |
| music playing | conducting orchestra, standing | 2.3 |
| music playing | double bass, standing | 2.5 |
| music playing | drums, sitting | 3.8 |
| music playing | drumming (e.g., bongo, conga, benbe), moderate, sitting | 3 |
| music playing | flute, sitting | 2 |
| music playing | horn, standing | 1.8 |
| music playing | piano, sitting | 2.3 |
| music playing | playing musical instruments, general | 2 |
| music playing | organ, sitting | 2 |
| music playing | trombone, standing | 3.5 |
| music playing | trumpet, standing | 1.8 |
| music playing | violin, sitting | 2.5 |
| music playing | woodwind, sitting | 1.8 |
| music playing | guitar, classical, folk, sitting | 2 |
| music playing | guitar, rock and roll band, standing | 3 |
| music playing | marching band, baton twirling, walking, moderate pace, general | 4 |
| music playing | marching band, playing an instrument, walking, brisk pace, general | 5.5 |
| music playing | marching band, drum major, walking | 3.5 |
| occupation | active workstation, treadmill desk, walking | 2.3 |
| occupation | airline flight attendant | 3 |
| occupation | bakery, general, moderate effort | 4 |
| occupation | bakery, light effort | 2 |
| occupation | bookbinding | 2.3 |
| occupation | building road, driving heavy machinery | 6 |
| occupation | building road, directing traffic, standing | 2 |
| occupation | carpentry, general, light effort | 2.5 |
| occupation | carpentry, general, moderate effort | 4.3 |
| occupation | carpentry, general, heavy or vigorous effort | 7 |
| occupation | carrying heavy loads (e.g., bricks, tools) | 8 |
| occupation | carrying moderate loads up stairs, moving boxes 25-49 lbs | 8 |
| occupation | chambermaid, hotel housekeeper, making bed, cleaning bathroom, pushing cart | 4 |
| occupation | coal mining, drilling coal, rock | 5.3 |
| occupation | coal mining, erecting supports | 5 |
| occupation | coal mining, general | 5.5 |
| occupation | coal mining, shoveling coal | 6.3 |
| occupation | cook, chef | 2.5 |
| occupation | construction, outside, remodeling, new structures (e.g., roof repair, miscellaneous) | 4 |
| occupation | custodial work, light effort (e.g., cleaning sink and toilet, dusting, vacuuming, light cleaning) | 2.3 |
| occupation | custodial work, moderate effort (e.g., electric buffer, feathering arena floors, mopping, taking out trash, vacuuming) | 3.8 |
| occupation | electrical work (e.g., hook up wire, tapping-splicing) | 3.3 |
| occupation | engineer (e.g., mechanical or electrical) | 1.8 |
| occupation | farming, vigorous effort (e.g., baling hay, cleaning barn) | 7.8 |
| occupation | farming, moderate effort (e.g., feeding animals, chasing cattle by walking and/or horseback, spreading manure, harvesting crops) | 4.8 |
| occupation | farming, light effort (e.g., cleaning animal sheds, preparing animal feed) | 2 |
| occupation | farming, driving tasks (e.g., driving tractor or harvester) | 2.8 |
| occupation | farming, feeding small animals | 3.5 |
| occupation | farming, feeding cattle, horses | 4.3 |
| occupation | farming, hauling water for animals, general hauling water,farming, general hauling water | 4.3 |
| occupation | farming, taking care of animals (e.g., grooming, brushing, shearing sheep, assisting with birthing, medical care, branding), general | 4.5 |
| occupation | farming, rice, planting, grain milling activities | 3.8 |
| occupation | farming, milking by hand, cleaning pails, moderate effort | 3.5 |
| occupation | farming, milking by machine, light effort | 1.3 |
| occupation | fire fighter, general | 8 |
| occupation | fire fighter, rescue victim, automobile accident, using pike pole | 6.8 |
| occupation | fire fighter, raising and climbing ladder with full gear, simulated fire suppression | 8 |
| occupation | fire fighter, hauling hoses on ground, carrying/hoisting equipment, breaking down walls etc., wearing full gear | 9 |
| occupation | fishing, commercial, light effort | 3.5 |
| occupation | fishing, commercial, moderate effort | 5 |
| occupation | fishing, commercial, vigorous effort | 7 |
| occupation | forestry, ax chopping, very fast, 1.25 kg axe, 51 blows/min, extremely vigorous effort | 17.5 |
| occupation | forestry, ax chopping, slow, 1.25 kg axe, 19 blows/min, moderate effort | 5 |
| occupation | forestry, ax chopping, fast, 1.25 kg axe, 35 blows/min, vigorous effort | 8 |
| occupation | forestry, moderate effort (e.g., sawing wood with power saw, weeding, hoeing) | 4.5 |
| occupation | forestry, vigorous effort (e.g., barking, felling, or trimming trees, carrying or stacking logs, planting seeds, sawing lumber by hand) | 8 |
| occupation | furriery | 4.5 |
| occupation | garbage collector, walking, dumping bins into truck | 4 |
| occupation | hairstylist (e.g., plaiting hair, manicure, make-up artist) | 1.8 |
| occupation | horse grooming, including feeding, cleaning stalls, bathing, brushing, clipping, longeing and exercising horses | 7.3 |
| occupation | horse, feeding, watering, cleaning stalls, implied walking and lifting loads | 4.3 |
| occupation | horse racing, galloping | 7.3 |
| occupation | horse racing, trotting | 5.8 |
| occupation | horse racing, walking | 3.8 |
| occupation | kitchen maid | 3 |
| occupation | lawn keeper, yard work, general | 4 |
| occupation | laundry worker | 3.3 |
| occupation | locksmith | 3 |
| occupation | machine tooling (e.g., machining, working sheet metal, machine fitter, operating lathe, welding) light-to-moderate effort | 3 |
| occupation | Machine tooling, operating punch press, moderate effort | 5 |
| occupation | manager, property | 1.8 |
| occupation | manual or unskilled labor, general, light effort | 2.8 |
| occupation | manual or unskilled labor, general, moderate effort | 4.5 |
| occupation | manual or unskilled labor, general, vigorous effort | 6.5 |
| occupation | masonry, concrete, moderate effort | 4.3 |
| occupation | masonry, concrete, light effort | 2.5 |
| occupation | massage therapist, standing | 4 |
| occupation | moving, carrying or pushing heavy objects, 75 lbs or more, only active time (e.g., desks, moving van work) | 7.5 |
| occupation | skindiving or SCUBA diving as a frogman, Navy Seal | 12 |
| occupation | operating heavy duty equipment, automated, not driving | 2.5 |
| occupation | orange grove work, picking fruit | 4.5 |
| occupation | painting,house, furniture, moderate effort | 3.3 |
| occupation | plumbing activities | 3 |
| occupation | printing, paper industry worker, standing | 2 |
| occupation | police, directing traffic, standing | 2.5 |
| occupation | police, driving a squad car, sitting | 2.5 |
| occupation | police, riding in a squad car, sitting | 1.3 |
| occupation | police, making an arrest, standing | 4 |
| occupation | postal carrier, walking to deliver mail | 2.3 |
| occupation | shoe repair, general | 2 |
| occupation | shoveling, digging ditches | 7.8 |
| occupation | shoveling, more than 16 lbs/minute, deep digging, vigorous effort | 8.8 |
| occupation | shoveling, less than 10 lbs/minute, moderate effort | 5 |
| occupation | shoveling, 10 to 15 lbs/minute, vigorous effort | 6.5 |
| occupation | sitting tasks, light effort (e.g., office work, chemistry lab work, computer work, light assembly repair, watch repair, reading, desk work) | 1.5 |
| occupation | sitting meetings, light effort, general, and/or with talking involved (e.g., eating at a business meeting) | 1.5 |
| occupation | sitting tasks, moderate effort (e.g., pushing heavy levers, riding mower/forklift, crane operation) | 2.5 |
| occupation | sitting, teaching stretching or yoga, or light effort exercise class | 2.8 |
| occupation | 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 |
| occupation | standing, light/moderate effort (e.g., assemble/repair heavy parts, welding,stocking parts,auto repair,standing, packing boxes, nursing patient care) | 3 |
| occupation | standing, moderate effort, lifting items continuously, 10 – 20 lbs, with limited walking or resting | 4.5 |
| occupation | standing, moderate effort, intermittent lifting 50 lbs, hitch/twisting ropes | 3.5 |
| occupation | standing, moderate/heavy tasks (e.g., lifting more than 50 lbs, masonry, painting, paper hanging) | 4.5 |
| occupation | steel mill, moderate effort (e.g., fettling, forging, tipping molds) | 5.3 |
| occupation | steel mill, vigorous effort (e.g., hand rolling, merchant mill rolling, removing slag, tending furnace) | 8.3 |
| occupation | tailoring, cutting fabric | 2.3 |
| occupation | tailoring, general | 2.5 |
| occupation | tailoring, hand sewing | 1.8 |
| occupation | tailoring, machine sewing | 2.5 |
| occupation | tailoring, pressing | 3.5 |
| occupation | tailoring, weaving, light effort (e.g., finishing operations, washing, dyeing, inspecting cloth, counting yards, paperwork) | 2 |
| occupation | tailoring, weaving, moderate effort (e.g., spinning and weaving operations, delivering boxes of yam to spinners, loading of warp bean, pinwinding, conewinding, warping, cloth cutting) | 4 |
| occupation | truck driving, loading and unloading truck, tying down load, standing, walking and carrying heavy loads | 6.5 |
| occupation | Truck, driving delivery truck, taxi, shuttlebus, school bus | 2 |
| occupation | typing, electric, manual or computer | 1.3 |
| occupation | using heavy power tools such as pneumatic tools (e.g., jackhammers, drills) | 6.3 |
| occupation | using heavy tools (not power) such as shovel, pick, tunnel bar, spade | 8 |
| occupation | walking on job, less than 2.0 mph, very slow speed, in office or lab area | 2 |
| occupation | walking on job, 3.0 mph, in office, moderate speed, not carrying anything | 3.5 |
| occupation | walking on job, 3.5 mph, in office, brisk speed, not carrying anything | 4.3 |
| occupation | walking on job, 2.5 mph, slow speed and carrying light objects less than 25 lbs | 3.5 |
| occupation | walking, gathering things at work, ready to leave | 3 |
| occupation | walking, 2.5 mph, slow speed, carrying heavy objects more than 25 lbs | 3.8 |
| occupation | walking, 3.0 mph, moderately and carrying light objects less than 25 lbs | 4.5 |
| occupation | walking, pushing a wheelchair | 3.5 |
| occupation | walking, 3.5 mph, briskly and carrying objects less than 25 lbs | 4.8 |
| occupation | walking or walk downstairs or standing, carrying objects about 25 to 49 lbs | 5 |
| occupation | walking or walk downstairs or standing, carrying objects about 50 to 74 lbs | 6.5 |
| occupation | walking or walk downstairs or standing, carrying objects about 75 to 99 lbs | 7.5 |
| occupation | walking or walk downstairs or standing, carrying objects about 100 lbs or more | 8.5 |
| occupation | working in scene shop, theater actor, backstage employee | 3 |
| running | jog/walk combination (jogging component of less than 10 minutes) | 6 |
| running | jogging, general | 7 |
| running | jogging, in place | 8 |
| running | jogging, on a mini-tramp | 4.5 |
| running | Running, 4 mph (13 min/mile) | 6 |
| running | running, 5 mph (12 min/mile) | 8.3 |
| running | running, 5.2 mph (11.5 min/mile) | 9 |
| running | running, 6 mph (10 min/mile) | 9.8 |
| running | running, 6.7 mph (9 min/mile) | 10.5 |
| running | running, 7 mph (8.5 min/mile) | 11 |
| running | running, 7.5 mph (8 min/mile) | 11.5 |
| running | running, 8 mph (7.5 min/mile) | 11.8 |
| running | running, 8.6 mph (7 min/mile) | 12.3 |
| running | running, 9 mph (6.5 min/mile) | 12.8 |
| running | running, 10 mph (6 min/mile) | 14.5 |
| running | running, 11 mph (5.5 min/mile) | 16 |
| running | running, 12 mph (5 min/mile) | 19 |
| running | running, 13 mph (4.6 min/mile) | 19.8 |
| running | running, 14 mph (4.3 min/mile) | 23 |
| running | running, cross country | 9 |
| running | running | 8 |
| running | running, stairs, up | 15 |
| running | running, on a track, team practice | 10 |
| running | running, training, pushing a wheelchair or baby carrier | 8 |
| running | running, marathon | 13.3 |
| self care | getting ready for bed, general, standing | 2.3 |
| self care | sitting on toilet, eliminating while standing or squatting | 1.8 |
| self care | bathing, sitting | 1.5 |
| self care | dressing, undressing, standing or sitting | 2.5 |
| self care | eating, sitting | 1.5 |
| self care | talking and eating or eating only, standing | 2 |
| self care | taking medication, sitting or standing | 1.5 |
| self care | grooming, washing hands, shaving, brushing teeth, putting on make-up, sitting or standing | 2 |
| self care | hairstyling, standing | 2.5 |
| self care | having hair or nails done by someone else, sitting | 1.3 |
| self care | showering, toweling off, standing | 2 |
| sexual activity | active, vigorous effort | 2.8 |
| sexual activity | general, moderate effort | 1.8 |
| sexual activity | passive, light effort, kissing, hugging | 1.3 |
| sports | Alaska Native Games, Eskimo Olympics, general | 5.5 |
| sports | archery, non-hunting | 4.3 |
| sports | badminton, competitive | 7 |
| sports | badminton, social singles and doubles, general | 5.5 |
| sports | basketball, game | 8 |
| sports | basketball, non-game, general | 6 |
| sports | basketball, general | 6.5 |
| sports | basketball, officiating | 7 |
| sports | basketball, shooting baskets | 4.5 |
| sports | basketball, drills, practice | 9.3 |
| sports | basketball, wheelchair | 7.8 |
| sports | billiards | 2.5 |
| sports | bowling | 3 |
| sports | bowling, indoor, bowling alley | 3.8 |
| sports | boxing, in ring, general | 12.8 |
| sports | boxing, punching bag | 5.5 |
| sports | boxing, sparring | 7.8 |
| sports | broomball | 7 |
| sports | children’s games, adults playing (e.g., hopscotch, 4-square, dodgeball, playground apparatus, t-ball, tetherball, marbles, arcade games), moderate effort | 5.8 |
| sports | cheerleading, gymnastic moves, competitive | 6 |
| sports | coaching, football, soccer, basketball, baseball, swimming, etc. | 4 |
| sports | coaching, actively playing sport with players | 8 |
| sports | cricket, batting, bowling, fielding | 4.8 |
| sports | croquet | 3.3 |
| sports | curling | 4 |
| sports | darts, wall or lawn | 2.5 |
| sports | drag racing, pushing or driving a car | 6 |
| sports | auto racing, open wheel | 8.5 |
| sports | fencing | 6 |
| sports | football, competitive | 8 |
| sports | football, touch, flag, general | 8 |
| sports | football, touch, flag, light effort | 4 |
| sports | football or baseball, playing catch | 2.5 |
| sports | frisbee playing, general | 3 |
| sports | frisbee, ultimate | 8 |
| sports | golf, general | 4.8 |
| sports | golf, walking, carrying clubs | 4.3 |
| sports | golf, miniature, driving range | 3 |
| sports | golf, walking, pulling clubs | 5.3 |
| sports | golf, using power cart | 3.5 |
| sports | gymnastics, general | 3.8 |
| sports | hacky sack | 4 |
| sports | handball, general | 12 |
| sports | handball, team | 8 |
| sports | high ropes course, multiple elements | 4 |
| sports | hang gliding | 3.5 |
| sports | hockey, field | 7.8 |
| sports | hockey, ice, general | 8 |
| sports | hockey, ice, competitive | 10 |
| sports | horseback riding, general | 5.5 |
| sports | horse chores, feeding, watering, cleaning stalls, implied walking and lifting loads | 4.3 |
| sports | saddling, cleaning, grooming, harnessing and unharnessing horse | 4.5 |
| sports | horseback riding, trotting | 5.8 |
| sports | horseback riding, canter or gallop | 7.3 |
| sports | horseback riding,walking | 3.8 |
| sports | horseback riding, jumping | 9 |
| sports | horse cart, driving, standing or sitting | 1.8 |
| sports | horseshoe pitching, quoits | 3 |
| sports | jai alai | 12 |
| sports | martial arts, different types, slower pace, novice performers, practice | 5.3 |
| sports | martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai boxing) | 10.3 |
| sports | juggling | 4 |
| sports | kickball | 7 |
| sports | lacrosse | 8 |
| sports | lawn bowling, bocce ball, outdoor | 3.3 |
| sports | moto-cross, off-road motor sports, all-terrain vehicle, general | 4 |
| sports | orienteering | 9 |
| sports | paddleball, competitive | 10 |
| sports | paddleball, casual, general | 6 |
| sports | polo, on horseback | 8 |
| sports | racquetball, competitive | 10 |
| sports | racquetball, general | 7 |
| sports | rock or mountain climbing | 8 |
| sports | rock climbing, ascending rock, high difficulty | 7.5 |
| sports | rock climbing, ascending or traversing rock, low-to-moderate difficulty | 5.8 |
| sports | rock climbing, rappelling | 5 |
| sports | rodeo sports, general, light effort | 4 |
| sports | rodeo sports, general, moderate effort | 5.5 |
| sports | rodeo sports, general, vigorous effort | 7 |
| sports | rope jumping, fast pace, 120-160 skips/min | 12.3 |
| sports | rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip, plain bounce | 11.8 |
| sports | rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce | 8.8 |
| sports | rugby, union, team, competitive | 8.3 |
| sports | rugby, touch, non-competitive | 6.3 |
| sports | shuffleboard | 3 |
| sports | skateboarding, general, moderate effort | 5 |
| sports | skateboarding, competitive, vigorous effort | 6 |
| sports | skating, roller | 7 |
| sports | rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace | 7.5 |
| sports | rollerblading, in-line skating, 17.7 km/h (11.0 mph), moderate pace, exercise training | 9.8 |
| sports | rollerblading, in-line skating, 21.0 to 21.7 km/h (13.0 to 13.6 mph), fast pace, exercise training | 12.3 |
| sports | rollerblading, in-line skating, 24.0 km/h (15.0 mph), maximal effort | 14 |
| sports | skydiving, base jumping, bungee jumping | 3.5 |
| sports | soccer, competitive | 10 |
| sports | soccer, casual, general | 7 |
| sports | softball or baseball, fast or slow pitch, general | 5 |
| sports | softball, practice | 4 |
| sports | softball, officiating | 4 |
| sports | softball, pitching | 6 |
| sports | sports spectator, very excited, emotional, physically moving | 3.3 |
| sports | squash | 12 |
| sports | squash, general | 7.3 |
| sports | table tennis, ping pong | 4 |
| sports | tai chi, qi gong, general | 3 |
| sports | tai chi, qi gong, sitting, light effort | 1.5 |
| sports | tennis, general | 7.3 |
| sports | tennis, doubles | 6 |
| sports | tennis, doubles | 4.5 |
| sports | tennis, singles | 8 |
| sports | tennis, hitting balls, non-game play, moderate effort | 5 |
| sports | trampoline, recreational | 3.5 |
| sports | trampoline, competitive | 4.5 |
| sports | volleyball | 4 |
| sports | volleyball, competitive, in gymnasium | 6 |
| sports | volleyball, non-competitive, 6 – 9 member team, general | 3 |
| sports | volleyball, beach, in sand | 8 |
| sports | wrestling (one match = 5 minutes) | 6 |
| sports | wallyball, general | 7 |
| sports | track and field (e.g., shot, discus, hammer throw) | 4 |
| sports | track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) | 6 |
| sports | track and field (e.g., steeplechase, hurdles) | 10 |
| transportation | automobile or light truck (not a semi) driving | 2.5 |
| transportation | riding in a car or truck | 1.3 |
| transportation | riding in a bus or train | 1.3 |
| transportation | flying airplane or helicopter | 1.8 |
| transportation | motor scooter, motorcycle | 3.5 |
| transportation | pulling rickshaw | 6.3 |
| transportation | pushing plane in and out of hangar | 6 |
| transportation | truck, semi, tractor, > 1 ton, or bus, driving | 2.5 |
| transportation | walking for transportation, 2.8-3.2 mph, level, moderate pace, firm surface | 3.5 |
| walking | backpacking | 7 |
| walking | backpacking, hiking or organized walking with a daypack | 7.8 |
| walking | carrying 15 pound load (e.g. suitcase), level ground or downstairs | 5 |
| walking | carrying 15 lb child, slow walking | 2.3 |
| walking | carrying load upstairs, general | 8.3 |
| walking | carrying 1 to 15 lb load, upstairs | 5 |
| walking | carrying 16 to 24 lb load, upstairs | 6 |
| walking | carrying 25 to 49 lb load, upstairs | 8 |
| walking | carrying 50 to 74 lb load, upstairs | 10 |
| walking | carrying > 74 lb load, upstairs | 12 |
| walking | loading /unloading a car, implied walking | 3.5 |
| walking | climbing hills, no load | 6.3 |
| walking | climbing hills with 0 to 9 lb load | 6.5 |
| walking | climbing hills with 10 to 20 lb load | 7.3 |
| walking | climbing hills with 21 to 42 lb load | 8.3 |
| walking | climbing hills with 42+ lb load | 9 |
| walking | descending stairs | 3.5 |
| walking | hiking, cross country | 6 |
| walking | hiking or walking at a normal pace through fields and hillsides | 5.3 |
| walking | bird watching, slow walk | 2.5 |
| walking | marching, moderate speed, military, no pack | 4.5 |
| walking | marching rapidly, military, no pack | 8 |
| walking | pushing or pulling stroller with child or walking with children, 2.5 to 3.1 mph | 4 |
| walking | pushing a wheelchair, non-occupational | 3.8 |
| walking | race walking | 6.5 |
| walking | stair climbing, using or climbing up ladder | 8 |
| walking | stair climbing, slow pace | 4 |
| walking | stair climbing, fast pace | 8.8 |
| walking | using crutches | 5 |
| walking | walking, household | 2 |
| walking | walking, less than 2.0 mph, level, strolling, very slow | 2 |
| walking | walking, 2.0 mph, level, slow pace, firm surface | 2.8 |
| walking | walking for pleasure | 3.5 |
| walking | walking from house to car or bus, from car or bus to go places, from car or bus to and from the worksite | 2.5 |
| walking | walking to neighbor’s house or family’s house for social reasons | 2.5 |
| walking | walking the dog | 3 |
| walking | walking, 2.5 mph, level, firm surface | 3 |
| walking | walking, 2.5 mph, downhill | 3.3 |
| walking | walking, 2.8 to 3.2 mph, level, moderate pace, firm surface | 3.5 |
| walking | walking, 3.5 mph, level, brisk, firm surface, walking for exercise | 4.3 |
| walking | walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade | 5.3 |
| walking | walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade | 8 |
| walking | walking, 4.0 mph, level, firm surface, very brisk pace | 5 |
| walking | walking, 4.5 mph, level, firm surface, very, very brisk | 7 |
| walking | walking, 5.0 mph, level, firm surface | 8.3 |
| walking | walking, 5.0 mph, uphill, 3% grade | 9.8 |
| walking | walking, for pleasure, work break | 3.5 |
| walking | walking, grass track | 4.8 |
| walking | walking, normal pace, plowed field or sand | 4.5 |
| walking | walking, to work or class | 4 |
| walking | walking, to and from an outhouse | 2.5 |
| walking | walking, for exercise, 3.5 to 4 mph, with ski poles, Nordic walking, level, moderate pace | 4.8 |
| walking | walking, for exercise, 5.0 mph, with ski poles, Nordic walking, level, fast pace | 9.5 |
| walking | walking, for exercise, with ski poles, Nordic walking, uphill | 6.8 |
| walking | walking, backwards, 3.5 mph, level | 6 |
| walking | walking, backwards, 3.5 mph, uphill, 5% grade | 8 |
| water activities | boating, power, driving | 2.5 |
| water activities | boating, power, passenger, light | 1.3 |
| water activities | canoeing, on camping trip | 4 |
| water activities | canoeing, harvesting wild rice, knocking rice off the stalks | 3.3 |
| water activities | canoeing, portaging | 7 |
| water activities | canoeing, rowing, 2.0-3.9 mph, light effort | 2.8 |
| water activities | canoeing, rowing, 4.0-5.9 mph, moderate effort | 5.8 |
| water activities | canoeing, rowing, kayaking, competition, >6 mph, vigorous effort | 12.5 |
| water activities | canoeing, rowing, for pleasure, general | 3.5 |
| water activities | canoeing, rowing, in competition, or crew or sculling | 12 |
| water activities | diving, springboard or platform | 3 |
| water activities | kayaking, moderate effort | 5 |
| water activities | paddle boat | 4 |
| water activities | sailing, boat and board sailing, windsurfing, ice sailing, general | 3 |
| water activities | sailing, in competition | 4.5 |
| water activities | sailing, Sunfish/Laser/Hobby Cat, Keel boats, ocean sailing, yachting, leisure | 3.3 |
| water activities | skiing, water or wakeboarding | 6 |
| water activities | jet skiing, driving, in water | 7 |
| water activities | skindiving, fast | 15.8 |
| water activities | skindiving, moderate | 11.8 |
| water activities | skindiving, scuba diving, general | 7 |
| water activities | snorkeling | 5 |
| water activities | surfing, body or board, general | 3 |
| water activities | surfing, body or board, competitive | 5 |
| water activities | paddle boarding, standing | 6 |
| water activities | swimming laps, freestyle, fast, vigorous effort | 9.8 |
| water activities | swimming laps, freestyle, front crawl, slow, light or moderate effort | 5.8 |
| water activities | swimming, backstroke, general, training or competition | 9.5 |
| water activities | swimming, backstroke, recreational | 4.8 |
| water activities | swimming, breaststroke, general, training or competition | 10.3 |
| water activities | swimming, breaststroke, recreational | 5.3 |
| water activities | swimming, butterfly, general | 13.8 |
| water activities | swimming, crawl, fast speed, ~75 yards/minute, vigorous effort | 10 |
| water activities | swimming, crawl, medium speed, ~50 yards/minute, vigorous effort | 8.3 |
| water activities | swimming, lake, ocean, river | 6 |
| water activities | swimming, leisurely, not lap swimming, general | 6 |
| water activities | swimming, sidestroke, general | 7 |
| water activities | swimming, synchronized | 8 |
| water activities | swimming, treading water, fast, vigorous effort | 9.8 |
| water activities | swimming, treading water, moderate effort, general | 3.5 |
| water activities | tubing, floating on a river, general | 2.3 |
| water activities | water aerobics, water calisthenics | 5.5 |
| water activities | water polo | 10 |
| water activities | water volleyball | 3 |
| water activities | water jogging | 9.8 |
| water activities | water walking, light effort, slow pace | 2.5 |
| water activities | water walking, moderate effort, moderate pace | 4.5 |
| water activities | water walking, vigorous effort, brisk pace | 6.8 |
| water activities | whitewater rafting, kayaking, or canoeing | 5 |
| water activities | windsurfing, not pumping for speed | 5 |
| water activities | windsurfing or kitesurfing, crossing trial | 11 |
| water activities | windsurfing, competition, pumping for speed | 13.5 |
| winter activities | dog sledding, mushing | 7.5 |
| winter activities | dog sledding, passenger | 2.5 |
| winter activities | moving ice house, set up/drill holes | 6 |
| winter activities | ice fishing, sitting | 2 |
| winter activities | skating, ice dancing | 14 |
| winter activities | skating, ice, 9 mph or less | 5.5 |
| winter activities | skating, ice, general | 7 |
| winter activities | skating, ice, rapidly, more than 9 mph, not competitive | 9 |
| winter activities | skating, speed, competitive | 13.3 |
| winter activities | ski jumping, climb up carrying skis | 7 |
| winter activities | skiing, general | 7 |
| winter activities | skiing, cross country, 2.5 mph, slow or light effort, ski walking | 6.8 |
| winter activities | skiing, cross country, 4.0-4.9 mph, moderate speed and effort, general | 9 |
| winter activities | skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort | 12.5 |
| winter activities | skiing, cross country, >8.0 mph, elite skier, racing | 15 |
| winter activities | skiing, cross country, hard snow, uphill, maximum, snow mountaineering | 15.5 |
| winter activities | skiing, cross-country, skating | 13.3 |
| winter activities | skiing, cross-country, biathlon, skating technique | 13.5 |
| winter activities | skiing, downhill, alpine or snowboarding, light effort, active time only | 4.3 |
| winter activities | skiing, downhill, alpine or snowboarding, moderate effort, general, active time only | 5.3 |
| winter activities | skiing, downhill, vigorous effort, racing | 8 |
| winter activities | skiing, roller, elite racers | 12.5 |
| winter activities | sledding, tobogganing, bobsledding, luge | 7 |
| winter activities | snow shoeing, moderate effort | 5.3 |
| winter activities | snow shoeing, vigorous effort | 10 |
| winter activities | snowmobiling, driving, moderate | 3.5 |
| winter activities | snowmobiling, passenger | 2 |
| winter activities | snow shoveling, by hand, moderate effort | 5.3 |
| winter activities | snow shoveling, by hand, vigorous effort | 7.5 |
| winter activities | snow blower, walking and pushing | 2.5 |
| religious activities | sitting in church, in service, attending a ceremony, sitting quietly | 1.3 |
| religious activities | sitting, playing an instrument at church | 2 |
| religious activities | sitting in church, talking or singing, attending a ceremony, sitting, active participation | 1.8 |
| religious activities | sitting, reading religious materials at home | 1.3 |
| religious activities | standing quietly in church, attending a ceremony | 1.3 |
| religious activities | standing, singing in church, attending a ceremony, standing, active participation | 2 |
| religious activities | kneeling in church or at home, praying | 1.3 |
| religious activities | standing, talking in church | 1.8 |
| religious activities | walking in church | 2 |
| religious activities | walking, less than 2.0 mph, very slow | 2 |
| religious activities | walking, 3.0 mph, moderate speed, not carrying anything | 3.5 |
| religious activities | walking, 3.5 mph, brisk speed, not carrying anything | 4.3 |
| religious activities | walk/stand combination for religious purposes, usher | 2 |
| religious activities | praise with dance or run, spiritual dancing in church | 5 |
| religious activities | serving food at church | 2.5 |
| religious activities | preparing food at church | 2 |
| religious activities | washing dishes, cleaning kitchen at church | 3.3 |
| religious activities | eating at church | 1.5 |
| religious activities | eating/talking at church or standing eating, American Indian Feast days | 2 |
| religious activities | cleaning church | 3.3 |
| religious activities | general yard work at church | 4 |
| religious activities | standing, moderate effort (e.g., lifting heavy objects, assembling at fast rate) | 3.5 |
| religious activities | Standing, moderate-to-heavy effort, manual labor, lifting 50 lbs, heavy maintenance | 4.5 |
| religious activities | typing, electric, manual, or computer | 1.3 |
| volunteer activities | sitting, meeting, general, and/or with talking involved | 1.5 |
| volunteer activities | sitting, light office work, in general | 1.5 |
| volunteer activities | sitting, moderate work | 2.5 |
| volunteer activities | standing, light work (filing, talking, assembling) | 2.3 |
| volunteer activities | sitting, child care, only active periods | 2 |
| volunteer activities | standing, child care, only active periods | 3 |
| volunteer activities | walk/run play with children, moderate, only active periods | 3.5 |
| volunteer activities | walk/run play with children, vigorous, only active periods | 5.8 |
| volunteer activities | standing, light/moderate work (e.g., pack boxes, assemble/repair, set up chairs/furniture) | 3 |
| volunteer activities | standing, moderate (lifting 50 lbs., assembling at fast rate) | 3.5 |
| volunteer activities | standing, moderate/heavy work | 4.5 |
| volunteer activities | typing, electric, manual, or computer | 1.3 |
| volunteer activities | walking, less than 2.0 mph, very slow | 2 |
| volunteer activities | walking, 3.0 mph, moderate speed, not carrying anything | 3.5 |
| volunteer activities | walking, 3.5 mph, brisk speed, not carrying anything | 4.3 |
| volunteer activities | walking, 2.5 mph slowly and carrying objects less than 25 lbs | 3.5 |
| volunteer activities | walking, 3.0 mph moderately and carrying objects less than 25 lbs, pushing something | 4.5 |
| volunteer activities | walking, 3.5 mph, briskly and carrying objects less than 25 lbs | 4.8 |
| volunteer activities | walk/stand combination, for volunteer purposes | 3 |
Source:
Barbara E. Ainsworth, et al., “2011 Compendium of Physical Activities: A Second Update of Codes and MET Values,https://sites.google.com/site/compendiumofphysicalactivities/home” Medicine and Science in Sports and Exercise, Aug. 2011
