Calculator
Calories burned calculator
Set your weight and time, then find the activity. Numbers use the MET method (Compendium of Physical Activities): kcal = MET × 3.5 × kg ÷ 200 × minutes.
Most searched activities below; type at least two letters to search all 1128.
Showing matches from all 1128 activities.
| Activity | Category | MET | kcal |
|---|---|---|---|
| 12-3-30 treadmill workout | Walking | 6.5 | 256 |
| Aerobics | Cardio machines & conditioning | 7.3 | 287 |
| Badminton | Sports | 5.5 | 217 |
| Ballet | Dance | 5 | 197 |
| Barre | Yoga, Pilates & mobility | 3.5 | 138 |
| Baseball | Sports | 5 | 197 |
| Basketball | Sports | 6.5 | 256 |
| Basketball (game) | Sports | 8 | 315 |
| Bodyweight workout | Gym & strength | 3.8 | 150 |
| Bowling | Sports | 3 | 118 |
| Boxing | Combat sports | 7.8 | 307 |
| Boxing (sparring) | Combat sports | 9 | 354 |
| Brazilian jiu-jitsu | Combat sports | 10 | 394 |
| Burpees | Gym & strength | 8 | 315 |
| Calisthenics (vigorous) | Gym & strength | 8 | 315 |
| Carrying groceries | Home & garden | 3.5 | 138 |
| Circuit training | Gym & strength | 8 | 315 |
| Cooking | Home & garden | 2 | 79 |
| Cross-country skiing | Outdoor | 9 | 354 |
| CrossFit | Gym & strength | 9 | 354 |
| Cycling | Cycling | 7.5 | 295 |
| Cycling (leisure) | Cycling | 4 | 158 |
| Cycling (vigorous) | Cycling | 10 | 394 |
| Dancing | Dance | 5.5 | 217 |
| Digging | Home & garden | 5 | 197 |
| Downhill skiing | Outdoor | 5.3 | 209 |
| Elliptical | Cardio machines & conditioning | 5 | 197 |
| Elliptical (vigorous) | Cardio machines & conditioning | 8 | 315 |
| Gardening | Home & garden | 3.8 | 150 |
| Golf (walking) | Sports | 4.8 | 189 |
| Golf (with cart) | Sports | 3.5 | 138 |
| HIIT | Gym & strength | 8.5 | 335 |
| Hiking | Outdoor | 6 | 236 |
| Hiking with a backpack | Outdoor | 7.8 | 307 |
| Hip hop dance | Dance | 6.5 | 256 |
| Horseback riding | Outdoor | 5.5 | 217 |
| Hot yoga | Yoga, Pilates & mobility | 4 | 158 |
| House cleaning | Home & garden | 3.3 | 130 |
| Hula hoop | Cardio machines & conditioning | 4 | 158 |
| Ice hockey | Sports | 8 | 315 |
| Ice skating | Sports | 7 | 276 |
| Japanese walking (interval walking) | Walking | 4.5 | 177 |
| Jogging | Running | 7 | 276 |
| Jump rope | Cardio machines & conditioning | 11 | 433 |
| Jump rope (fast) | Cardio machines & conditioning | 12.3 | 484 |
| Jumping jacks | Cardio machines & conditioning | 8 | 315 |
| Kayaking | Outdoor | 5 | 197 |
| Kettlebell workout | Gym & strength | 8 | 315 |
| Kickboxing | Combat sports | 10 | 394 |
| Martial arts | Combat sports | 10.3 | 406 |
| Mopping | Home & garden | 3.5 | 138 |
| Mountain biking | Cycling | 8.5 | 335 |
| Moving furniture | Home & garden | 5.8 | 228 |
| Mowing the lawn | Home & garden | 5.5 | 217 |
| Nordic walking | Walking | 4.8 | 189 |
| Padel | Sports | 6 | 236 |
| Painting walls | Home & garden | 3.3 | 130 |
| Peloton ride | Cycling | 8 | 315 |
| Pickleball | Sports | 4.5 | 177 |
| Pilates | Yoga, Pilates & mobility | 3 | 118 |
| Plank | Gym & strength | 3 | 118 |
| Playing with kids | Home & garden | 3.5 | 138 |
| Power yoga | Yoga, Pilates & mobility | 4 | 158 |
| Pull-ups | Gym & strength | 3.8 | 150 |
| Push-ups | Gym & strength | 3.8 | 150 |
| Racquetball | Sports | 7 | 276 |
| Raking leaves | Home & garden | 3.8 | 150 |
| Reformer pilates | Yoga, Pilates & mobility | 3.5 | 138 |
| Rock climbing | Outdoor | 7.5 | 295 |
| Rollerblading | Sports | 7.5 | 295 |
| Rowing machine | Cardio machines & conditioning | 7 | 276 |
| Rowing machine (vigorous) | Cardio machines & conditioning | 8.5 | 335 |
| Rucking | Walking | 6.5 | 256 |
| Rugby | Sports | 8.3 | 327 |
| Running | Running | 9.8 | 386 |
| Running (10 mph) | Running | 14.5 | 571 |
| Running (7 mph) | Running | 11 | 433 |
| Running (8 mph) | Running | 11.8 | 465 |
| Sex | Daily living | 1.8 | 71 |
| Shoveling snow | Home & garden | 5.3 | 209 |
| Sit-ups | Gym & strength | 3.8 | 150 |
| Sitting | Daily living | 1.3 | 51 |
| Skateboarding | Sports | 5 | 197 |
| Sleeping | Daily living | 0.95 | 37 |
| Snowboarding | Outdoor | 5.3 | 209 |
| Soccer | Sports | 7 | 276 |
| Soccer (competitive) | Sports | 10 | 394 |
| Spin class | Cycling | 8.5 | 335 |
| Sprinting | Running | 23 | 906 |
| Squash | Sports | 12 | 473 |
| Squats (bodyweight) | Gym & strength | 5 | 197 |
| Stair climbing | Cardio machines & conditioning | 8.8 | 347 |
| StairMaster | Cardio machines & conditioning | 9 | 354 |
| Stand-up paddleboarding | Outdoor | 6 | 236 |
| Standing | Daily living | 1.8 | 71 |
| Stationary bike | Cycling | 6.8 | 268 |
| Step aerobics | Cardio machines & conditioning | 8.5 | 335 |
| Stretching | Yoga, Pilates & mobility | 2.3 | 91 |
| Surfing | Outdoor | 3 | 118 |
| Swimming | Swimming | 6 | 236 |
| Swimming (vigorous) | Swimming | 9.8 | 386 |
| Swimming breaststroke | Swimming | 5.3 | 209 |
| Swimming freestyle | Swimming | 8.3 | 327 |
| Table tennis | Sports | 4 | 158 |
| Tai chi | Yoga, Pilates & mobility | 3 | 118 |
| Tennis | Sports | 7.3 | 287 |
| Tennis doubles | Sports | 6 | 236 |
| Trail running | Running | 9 | 354 |
| Trampoline | Cardio machines & conditioning | 4.5 | 177 |
| Treadmill running | Running | 9 | 354 |
| Treadmill walking | Walking | 3.5 | 138 |
| Ultimate frisbee | Sports | 8 | 315 |
| Vacuuming | Home & garden | 3.3 | 130 |
| Volleyball | Sports | 4 | 158 |
| Volleyball (competitive) | Sports | 6 | 236 |
| Walking | Walking | 3.5 | 138 |
| Walking (fast) | Walking | 4.3 | 169 |
| Walking (slow) | Walking | 2.8 | 110 |
| Walking (very fast) | Walking | 5 | 197 |
| Walking the dog | Walking | 3 | 118 |
| Walking uphill | Walking | 6 | 236 |
| Wall pilates | Yoga, Pilates & mobility | 3 | 118 |
| Washing the car | Home & garden | 2 | 79 |
| Water aerobics | Swimming | 5.5 | 217 |
| Weight lifting | Gym & strength | 3.5 | 138 |
| Weight lifting (vigorous) | Gym & strength | 6 | 236 |
| Wrestling | Combat sports | 6 | 236 |
| Yoga | Yoga, Pilates & mobility | 2.5 | 98 |
| Zumba | Dance | 7.3 | 287 |
All activities by category
Cardio machines & conditioning 65
- Aerobic (general) 7.3
- Aerobic (step, with 10 – 12 inch step) 9
- Aerobic (step, with 4-inch step) 5.5
- Aerobic (step, with 6 – 8 inch step) 7.3
- Aerobic dance (high impact, vigorous effort) 8
- Aerobic dance (low impact, moderate effort) 4.8
- Aerobics 7.3
- Arm Ergometer (hand bike, 15W) 2
- Arm Ergometer (hand bike, 25-30W) 2.8
- Arm Ergometer (hand bike, 45W) 3.5
- Army type obstacle course exercise (boot camp training program) 5
- Balance Exercise Assist Robot (BEAR) (simulated skiing, tennis, rodeo) 2.3
- Bench step class (general) 7.8
- Blackbox Immersive virtual reality exergaming system (vigorous intensity) 13
- Curves™ exercise routines in women 3.5
- Elliptical 5
- Elliptical (vigorous) 8
- Elliptical trainer (moderate effort) 5
- Elliptical trainer (vigorous effort) 9
- ExerCube (workout series) 9.3
- Health club exercise (conditioning classes) 7.8
- Health club exercise (general (Taylor Code 160)) 5.5
- High intensity interval exercise (moderate effort) 7
- Home exercise (general) 3.8
- Hooping (formerly known as hula® hooping) 5.8
- Hula hoop 4
- Impulse Training System (Inertial Exercise Trainer) 9
- Jump rope 11
- Jump rope (fast) 12.3
- Jumping jacks 8
- Jumping rope (Digi-Jump Machine, 120 jumps/minute) 9
- Native New Zealander PA ((e.g., Haka Powhiri, Poi, Moteatea, etc.), general…) 5.3
- Native New Zealander PA (general, vigorous effort) 6.8
- Pole dancing (exercise class) 4.5
- Rope skipping exercise (general) 11
- Rowing (stationary ergometer, general, <100 watts, moderate effort) 5
- Rowing (stationary ergometer, general, vigorous effort) 7.3
- Rowing (stationary, 100 to 149 watts, vigorous effort) 7.5
- Rowing (stationary, 150 to 199 watts, vigorous effort) 11
- Rowing (stationary, ≥ 200 watts, very vigorous effort) 14
- Rowing machine 7
- Rowing machine (vigorous) 8.5
- Shuttle running (forward/backward/lateral) 11
- Sit to stand exercise (18-24 times/min) 4
- Sit to stand exercise (6-12 times/min) 2.8
- Ski ergometer (cross country, double poling, fast to maximum speed) 18
- Ski ergometer (cross country, double poling, slow to moderate speed) 10.5
- Ski machine (general) 6.8
- Slide board exercise (general) 10.5
- Slimnastics (jazzercise) 6
- Stair climbing 8.8
- Stair treadmill ergometer (general) 9.3
- StairMaster 9
- Step aerobics 8.5
- Teaching exercise classes (e.g. (aerobic, water)) 6.8
- Therapeutic exercise ball (Fitball exercise) 2.8
- Therapeutic exercise ball (Fitball exercise, high intensity) 9.5
- Trampoline 4.5
- Upper body exercise (arm ergometer, general, light) 2.8
- Upper body exercise (stationary bicycle – Airdyne (arms only) 40 rpm,…) 4.3
- Virtual Reality Fitness (Supernatural™ “Flow”, “Boxing” vigorous intensity) 7.9
- Wand exercise (Life-Build-Line) 3
- Whirlpool (sitting) 1.3
- Zumba (group class) 6.5
- Zumba (home video) 5.5
Combat sports 20
- Boxing 7.8
- Boxing (in ring, general) 12.3
- Boxing (punching bag) 5.8
- Boxing (punching bag, 120 b/min) 8.5
- Boxing (punching bag, 180 b/min) 10.8
- Boxing (punching bag, 60 b/min) 7
- Boxing (simulated boxing round, exercise) 9.3
- Boxing (sparring) 9
- Boxing (sparring) 7.8
- Brazilian jiu-jitsu 10
- Fencing (epee, competitive) 9.8
- Fencing (general) 6
- Kickball 7
- Kickboxing 10
- Kickboxing 7.3
- Martial Arts (different types, moderate pace (e.g., judo, jujitsu,…) 10.3
- Martial Arts (different types, slower pace, novice performers, practice) 5.3
- Martial arts 10.3
- Wrestling 6
- Wrestling (competitive (one match = 5 minutes)) 6
Cycling 51
- Bicycling (10-11.9 mph, leisure, slow, light effort) 6.8
- Bicycling (12 mph, seated, hands on brake hoods or bar drops, 80 rpm) 8.5
- Bicycling (12 mph, standing, hands on brake hoods, 60 rpm) 9
- Bicycling (12-13.9 mph, leisure, moderate effort) 8
- Bicycling (14-15.9 mph, racing or leisure, fast, vigorous effort) 10
- Bicycling (16-19 mph, racing/not drafting or >19 mph drafting, very…) 12
- Bicycling (<10 mph, leisure, to work or for pleasure (Taylor Code 115)) 4
- Bicycling (>20 mph, racing, not drafting) 16.8
- Bicycling (BMX) 8.5
- Bicycling (concentric only, 100 W) 5.5
- Bicycling (concentric only, 200 W) 11
- Bicycling (eccentric only, 100 to 149 W) 2.3
- Bicycling (eccentric only, 200 W) 4
- Bicycling (general) 7
- Bicycling (high intensity interval training) 8.8
- Bicycling (interactive virtual cycling, indoor cycle ergometer) 8.8
- Bicycling (leisure 5.5 mph) 3.5
- Bicycling (leisure, 9.4 mph) 5.8
- Bicycling (mountain, competitive racing) 16
- Bicycling (mountain, general) 8.5
- Bicycling (mountain, uphill, vigorous) 14
- Bicycling (on dirt or farm road, moderate pace) 5.8
- Bicycling (self-selected easy pace) 4.3
- Bicycling (self-selected moderate pace) 7
- Bicycling (self-selected vigorous pace) 9
- Bicycling (stationary, 101-125 watts) 6.8
- Bicycling (stationary, 126-150 watts) 8
- Bicycling (stationary, 151-199 watts) 10.3
- Bicycling (stationary, 200-229 watts, vigorous) 10.8
- Bicycling (stationary, 230-250 watts, very vigorous) 12.5
- Bicycling (stationary, 25-30 watts, very light to light effort) 3.5
- Bicycling (stationary, 270-305 watts, very vigorous) 13.8
- Bicycling (stationary, 50 watts, light effort) 4
- Bicycling (stationary, 60 watts, light to moderate effort) 5
- Bicycling (stationary, 70-80 watts) 5.8
- Bicycling (stationary, 90-100 watts, moderate to vigorous) 6
- Bicycling (stationary, >325 watts, very vigorous) 16.3
- Bicycling (stationary, RPM/Spin bike class) 9
- Bicycling (stationary, general) 6.8
- Bicycling (to/from work, self selected pace) 6.8
- Cycling 7.5
- Cycling (leisure) 4
- Cycling (vigorous) 10
- E-bike (electrically assisted) with high electronic support 4
- E-bike (electrically assisted) with light electronic support 6
- E-bike (electrically assisted) without electronic support 6.8
- Mountain biking 8.5
- Peloton ride 8
- Spin class 8.5
- Stationary bike 6.8
- Unicycling 5
Daily living 38
- Accordion (sitting) 1.8
- Automobile or light truck (not a semi) driving 2
- Bicycling for transportation (high effort) 9.3
- Bicycling for transportation (moderate effort) 6.8
- Brass instruments (sitting) 1.8
- Cello (sitting) 2.3
- Conducting orchestra (standing) 2.3
- Double bass (standing) 2.5
- Drumming (concert/live show) 8.3
- Drumming (e.g. (bongo, conga, benbe), moderate, sitting) 3
- Drums (sitting) 3.8
- E-bike (electrically assisted) for transportation 6.8
- Flute (sitting) 2
- Flying airplane or helicoptor 1.8
- Guitar (classical, folk, sitting) 2
- Guitar (rock and roll band, standing) 3
- Horn (standing) 1.8
- Marching band (baton twirling, walking, moderate pace, general) 4
- Marching band (drum major, walking) 3.5
- Marching band (playing an instrument, walking, brisk pace, general) 5.5
- Motor scooter (motorcycle) 2.8
- Organ (sitting) 2
- Piano (sitting) 2.3
- Playing musical instruments (general) 2
- Pulling rickshaw 6.3
- Pushing plane in and out of hangar 6
- Riding in a bus or train 1.3
- Riding in a car or truck 1.3
- Sex 1.8
- Sitting 1.3
- Sleeping 0.95
- Standing 1.8
- Trombone (standing) 3.5
- Truck (semi, tractor, ≥1 ton, or bus, driving) 2.5
- Trumpet (standing) 2.5
- Violin (sitting) 2.5
- Walking for transportation (2.8-3.2 mph, level, moderate pace, firm surface) 3.5
- Woodwind instruments (sitting) 1.8
Dance 31
- Afro-Cuban salsa (Cuban cha-cha-cha (mambo, Afro rumba, contratiempo son steps, orisha/santo…) 6
- Anishinaabe Jingle dancing (brisk pace, other traditional American Indian dancing…) 5.5
- Ballet 5
- Ballet (modern, or jazz general, rehearsal or class) 5
- Ballet (modern, or jazz, performance, vigorous effort) 6.8
- Ballet exercises (plie (tendus, jetes, rond de Jambes, fondus, grand battement,…) 6.3
- Ballroom (slow, examples: waltz, foxtrot, slow dancing, samba…) 3
- Ballroom Dance (Recreational (Waltz, Foxtrot, Cha-cha, Swing)) 6
- Ballroom dance (DanceSport competition (modern waltz, tango, Viennese…) 13
- Ballroom dancing (competitive, general) 11.3
- Ballroom dancing (fast (Taylor Code 125)) 5.5
- Caribbean dance (Abakua (Beguine, Bellair, Bongo, Brukin’s, Caribbean Quadrills,…) 3.5
- Chinese square dance (Ballet & Tibetan dance) 5.5
- Chinese square dance (aerobic dance) 7.3
- Contemporary dancing (general) 3.8
- Contemporary dancing (nightclub) 4.3
- Dancing 5.5
- Ethnic or cultural dancing (e.g. Greek (Middle Eastern, hula, salsa, merengue, bamba y plena,…) 4.5
- Flamenco dance 8.5
- Folk dancing (moderate effort) 5
- Hip hop dance 6.5
- Jazz dancing (general) 4.5
- Musical Theater (Singing/dancing) 10.3
- Nightclub or folk dancing (vigorous effort (e.g., nightclub, disco, folk, line…) 9.8
- Polynesian dance (Hawaiian hula fast, Samoan sasa, Fijian style fast,…) 7
- Polynesian dance (Hawaiian hula slow, Maori haka, Tongan) 5.8
- Polynesian dance (Samoan slap, Tahitian) 8.8
- Salsa Dancing (with partner) 4.8
- Salsa dancing (to a video) 6.3
- Square Dancing (American Western, country) 5.5
- Zumba 7.3
Gym & strength 35
- Aerobic dance wearing 10-15 lb weights 10
- Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), general) 3
- Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) 6.5
- Bodyweight workout 3.8
- Burpees 8
- Calisthenics (e.g. (curl ups, abdominal crunches, plank), light effort) 2.8
- Calisthenics (e.g. (pushups, sit ups, pull-ups, jumping jacks, burpees,…) 7.5
- Calisthenics (e.g. (pushups, sit ups, pull-ups, lunges), moderate effort) 3.8
- Calisthenics (light or moderate effort, general (e.g., back…) 3.5
- Calisthenics (vigorous) 8
- Circuit training 8
- Circuit training (body weight exercises) 6
- Circuit training (including kettlebells, some aerobic movement with…) 7.5
- Circuit training (light effort) 3.5
- Circuit training (moderate effort) 5
- CrossFit 9
- HIIT 8.5
- Health club exercise classes (general, gym/weight training combined in one visit) 5
- High intensity interval exercise (burpees, mountain climbers, squat jumps, Tabata,…) 11
- Kettlebell swings 9.8
- Kettlebell workout 8
- Plank 3
- Pull-ups 3.8
- Push-ups 3.8
- Resistance (weight lifting – free weight (nautilus or universal-type), power lifting or body…) 6
- Resistance (weight) training (multiple exercises, 8-15 reps at varied resistance) 3.5
- Resistance (weight) training (squats, deadlift, slow or explosive effort) 5
- Resistance Training (circuit, reciprocal supersets, peripheral heart action…) 5.8
- Sit-ups 3.8
- Squats (bodyweight) 5
- Video (exercise workouts, TV conditioning programs (e.g.,…) 4
- Video (exercise workouts, TV conditioning programs (e.g.,…) 6
- Water aerobics (water calisthenics, water exercise) 5.3
- Weight lifting 3.5
- Weight lifting (vigorous) 6
Home & garden 183
- Airplane repair 3
- Animal care (household animals, general) 2.3
- Automobile body work 4
- Automobile repair (light or moderate effort) 3.3
- Breastfeeding (sitting or reclining) 2
- Building a fire inside 2.5
- Butchering animals (large, vigorous effort) 6
- Butchering animals (small) 3
- Carpentry (finishing, varnishing, or refinishing cabinets or furniture) 3.3
- Carpentry (general, workshop (Taylor Code 620)) 3
- Carpentry (home remodeling tasks, light effort) 2.3
- Carpentry (home remodeling tasks, moderate effort) 4
- Carpentry (outside house, (Taylor Code 640)) 6
- Carpentry (outside house, building a fence) 3.8
- Carpentry (sawing hardwood, planing and drilling wood,…) 6
- Carrying (loading or stacking wood, loading/unloading or carrying…) 4.1
- Carrying (loading or stacking wood, loading/unloading or carrying…) 5.5
- Carrying groceries 3.5
- Carrying groceries (on level ground, walking) 3.5
- Carrying groceries upstairs 5.3
- Caulking (chinking log cabin) 5
- Caulking (except log cabin) 4.5
- Child care (infant, general) 2.5
- Child care: sitting or kneeling (dressing, bathing, grooming, feeding, occasional lifting…) 2
- Child care: standing (dressing, bathing, grooming, feeding, occasional lifting…) 3.5
- Chopping wood (splitting logs, moderate effort) 4.5
- Chopping wood (splitting logs, vigorous effort) 6.5
- Cleaning (general (straightening up, changing linen, carrying out…) 2.5
- Cleaning (house or cabin, general, moderate effort) 3.3
- Cleaning (mopping, standing, moderate effort) 3.5
- Cleaning (sweeping carpet or floors, general) 3.3
- Cleaning (sweeping, fast, moderate effort) 3.8
- Cleaning (sweeping, slow, light effort) 2.3
- Cleaning gutters 5
- Cleaning heavy or major (e.g. (wash car, clean garage), moderate effort) 3.5
- Cleaning windows (washing windows, general) 3.3
- Clearing land (haul brush, undergrowth, or ground, vigorous effort) 6.3
- Clearing light brush (thinning garden, moderate effort) 3.5
- Cooking 2
- Cooking Indian bread or other food on an outside stove 3
- Cooking or food preparation (moderate effort) 3.5
- Cooking or food preparation (walking) 2.3
- Cooking or food preparation – standing or sitting or in general (not broken into stand/walk components) (manual appliances, light effort) 2
- Cutting and smoking fish (drying fish or meat) 2.3
- Digging 5
- Digging (spading, filling garden, composting (Taylor Code 590)) 5
- Digging (spading, filling garden, composting, light-to-moderate…) 3.5
- Digging (spading, filling garden, composting, vigorous effort) 7.3
- Digging sandbox (shoveling sand) 5
- Driving tractor 2.8
- Dusting or polishing furniture (general) 2.5
- Elder care (disabled adult, bathing, dressing, moving into and out…) 3
- Elder care (disabled adult, feeding, combing hair, light effort,…) 1.8
- Excavating garage 5
- Feeding household animals 2.5
- Felling trees (large size) 8.3
- Felling trees (small-medium size) 5.3
- Food shopping with or without a grocery cart; carrying a 10 lb bag; standing or walking 3.3
- Gardening 3.8
- Gardening (general) 2
- Gardening (general, moderate effort) 3.8
- Gardening with heavy power tools (using chain saw, tilling a garden) 5.8
- Hammering nails 3
- Handwashing 1.3
- Hanging sheet rock inside house 5
- Hanging storm windows 5
- Harvesting Produce (Picking fruit off trees, gleaning fruits, picking…) 4.5
- Home repair (general, light effort) 2.5
- Home repair (general, moderate effort) 4.5
- Home repair (general, vigorous effort) 6
- House cleaning 3.3
- Implied walking (putting away household items, moderate effort) 3
- Implied walking/standing – picking up yard (light, picking flowers or vegetables) 3
- Ironing 1.8
- Irrigation channels (opening and closing ports) 4
- Kitchen activity (general, (e.g., cooking, washing dishes, cleaning up)…) 3.3
- Knitting (sewing, light effort, wrapping presents, sitting) 1.3
- Laundry (fold or hang clothes, put clothes in washer or dryer,…) 2.3
- Laundry (fold or hang clothes, sitting) 2
- Laundry (moderate effort) 4
- Laundry (putting away clothes, gathering clothes to pack, putting…) 2
- Laying crushed rock or gravel 6.3
- Laying or removing carpet 4.5
- Laying sod 5
- Laying tile or linoleum 3.8
- Making bed (changing linens) 3
- Maple syruping/sugar bushing (including carrying buckets (carrying wood)) 5
- Mopping 3.5
- Mopping (standing, light effort) 2.5
- Moving (lifting light loads) 5
- Moving furniture 5.8
- Moving furniture (household items, carrying boxes) 5.8
- Moving household items upstairs (carrying boxes or furniture) 9
- Mowing lawn (general, walking, moderate effort) 5.5
- Mowing lawn (hand mower, vigorous effort (Taylor Code 570)) 6
- Mowing lawn (power mower, light or moderate effort (Taylor Code 590)) 4.5
- Mowing lawn (riding mower (Taylor Code 550)) 2.5
- Mowing lawn (walk, power mower, moderate or vigorous effort) 5
- Mowing the lawn 5.5
- Multiple household tasks all at once (light effort) 2.8
- Multiple household tasks all at once (moderate effort) 3.3
- Multiple household tasks all at once (vigorous effort) 4.3
- Non-food shopping (with or without cart, standing or walking) 2.3
- Operating snow blower (walking) 2.5
- Organizing a room 4.8
- Painting (Taylor Code 630) 4.5
- Painting (outside home (Taylor Code 650)) 5
- Painting inside house (wallpapering, scraping paint) 3.3
- Painting walls 3.3
- Picking fruit or coffee from trees (moderate effort) 3.5
- Planting (potting, transplanting seedlings or plants, light effort) 2.6
- Planting crops or garden (stooping, moderate effort) 4.3
- Planting seedlings (shrubs, stooping, moderate effort) 4.3
- Planting trees 4.5
- Playing with kids 3.5
- Plumbing (general) 3
- Polishing floors (standing, walking slowly, using electric polishing machine) 4.5
- Put on and removal of tarp – sailboat 3
- Putting away groceries (e.g. carrying groceries (carrying packages)) 2.5
- Raking lawn (Taylor Code 600) 4
- Raking lawn or leaves (moderate effort) 4
- Raking leaves 3.8
- Raking roof with snow rake 4
- Reclining with baby 1.5
- Repairing appliances 3
- Riding snow blower 3
- Roofing 6
- Sacking grass (leaves) 4
- Sanding floors with a power sander 4.5
- Scraping and painting sailboat or powerboat 4.5
- Scrubbing floors (on hands and knees, scrubbing bathroom, bathtub, light…) 2
- Scrubbing floors (on hands and knees, scrubbing bathroom, bathtub,…) 3.5
- Scrubbing floors (on hands and knees, scrubbing bathroom, bathtub,…) 6.5
- Serving food (setting/cleaning table, implied walking or standing) 2.3
- Sewing with a machine 2.8
- Sharpening tools 2
- Shoveling dirt or mud 5.5
- Shoveling snow 5.3
- Shoveling snow (by hand (Taylor Code 610)) 6
- Shoveling snow (by hand, moderate effort) 5.3
- Shoveling snow (by hand, vigorous effort) 7.5
- Sit (playing with animals, light, only active period) 2.5
- Sitting (playing with child(ren), light effort, only active periods) 2.3
- Spreading dirt with a shovel 5
- Stand (playing with animals, light effort, only active periods) 2.8
- Standing (bathing dog) 3.5
- Standing (holding child) 2
- Standing (light effort tasks (pump gas, change light bulb, etc.)) 2
- Standing (packing/unpacking boxes, occasional lifting lightweight…) 3.8
- Standing (playing with child(ren), light effort, only active periods) 2.8
- Sweeping garage (sidewalk, or outside house) 3
- Tanning hides (general) 4
- Trimming shrubs or trees (manual cutter) 3.8
- Trimming shrubs or trees (power cutter, using leaf blower, edger, moderate effort) 3.3
- Vacuuming 3.3
- Vacuuming (general, moderate effort) 3
- Walk or run (playing with animals, general, light effort, only active…) 2.8
- Walk/run (playing with animals, moderate effort, only active periods) 4
- Walk/run (playing with animals, vigorous effort, only active periods) 5
- Walking (applying fertilizer or seeding a lawn, push applicator) 3
- Walking (gathering gardening tools) 3
- Walking (moderate effort tasks, non-cleaning (readying to leave,…) 3.5
- Walking and carrying small child (child weighing 15 lbs or more) 3
- Walking and carrying small child (child weighing less than 15 lbs) 2.5
- Walking/running (playing with child(ren), moderate effort, only active…) 3.5
- Walking/running (playing with child(ren), vigorous effort, only active…) 5.8
- Wash dishes (clearing dishes from table, walking, light effort) 2
- Wash dishes (standing or in general (not broken into stand/walk…) 2
- Washing and waxing car 2
- Washing and waxing hull of sailboat or airplane 4.5
- Washing fence (painting fence, moderate effort) 4.5
- Washing the car 2
- Watering lawn or garden (standing or walking) 4
- Watering plants 2
- Weeding (cultivating garden, light-to-moderate effort) 3.8
- Weeding (cultivating garden, moderate effort (Taylor Code 580)) 4.5
- Weeding (cultivating garden, using hoe moderate-to-vigorous effort) 5
- Wheel barrow (pushing garden cart or wheelbarrow, general) 4.8
- Wheel barrow (pushing large garden cart or heavy wheelbarrow up to 150kg) 6
- Wiring (tapping-splicing) 3.3
- Yardwork (general, light effort) 2.3
- Yardwork (general, moderate effort) 4
- Yardwork (general, vigorous effort) 6
Yoga, Pilates & mobility 22
- Barre 3.5
- Hot yoga 4
- Pilates 3
- Pilates (general) 2.8
- Pilates (traditional, mat) 1.8
- Pound (combination of Pilates and body movements with drumming) 8.5
- Power yoga 4
- Reformer pilates 3.5
- Stretching 2.3
- Stretching (mild) 2.3
- Tai chi 3
- Video (exercise workouts, TV conditioning programs (e.g., yoga,…) 2.5
- Wall pilates 3
- Yoga 2.5
- Yoga (General) 2.3
- Yoga (Hatha) 2.3
- Yoga (Hatha, high intensity) 8
- Yoga (Hot) 3
- Yoga (Nadisodhana) 2
- Yoga (Power) 4
- Yoga (Surya Namaskar) 3.5
- Yoga (Vinyasa) 2.7
Outdoor 168
- Activities in a boat (lifting, lowering) 3.3
- Aquatic cycling (100 W, 40-50 RPM) 6.3
- Aquatic cycling (100 W, 60-70 RPM) 7.5
- Aquatic cycling (25 W, 40-50 RPM) 2.8
- Aquatic cycling (25 W, 60-70 RPM) 4.8
- Aquatic cycling (50 W, 40-50 RPM) 3.8
- Aquatic cycling (50 W, 60-70 RPM) 6
- Aquatic cycling (75 W, 40-50 RPM) 5
- Aquatic cycling (75 W, 60-70 RPM) 6.3
- Aquatic cycling (80-89 RPM) 8.5
- Aquatic cycling (90+ RPM) 10.3
- Biathlon training (5 degree incline, 10.7 km/h (6.6 mph), with/without rifle) 15.8
- Biathlon training (5 degree incline, 8 km/h (5 mph), with/without rifle) 12.8
- Boating (power, driving) 2.5
- Boating (power, passenger, light) 1.3
- Canoeing (harvesting wild rice, knocking rice off the stalks) 3.3
- Canoeing (on camping trip (Taylor Code 270)) 4
- Canoeing (portaging) 7
- Canoeing (rowing, 2.0-3.9 mph, light effort) 2.8
- Canoeing (rowing, 4.0-5.9 mph, moderate effort) 5.8
- Canoeing (rowing, for pleasure, general (Taylor Code 250)) 3.5
- Canoeing (rowing, kayaking, competition, > 6 mph, vigorous effort) 12.5
- Canoeing or rowing (in competition, crew or sculling (Taylor Code 260)) 12
- Cross-country skiing 9
- Diving (springboard or platform) 3
- Dog sledding (mushing) 7.5
- Dog sledding (passenger) 2.5
- Downhill skiing 5.3
- Fishing (catching fish with hands) 4
- Fishing (crab fishing) 4.5
- Fishing (dip net, setting net and retrieving fish, general) 3.5
- Fishing (fishing wheel, setting net and retrieving fish, general) 3
- Fishing (general) 3.5
- Fishing (ice, sitting) 2
- Fishing (jig or line, standing, general) 1.8
- Fishing (set net, setting net and retrieving fish, general) 3.8
- Fishing from boat or canoe (sitting) 2
- Fishing from river bank (standing (Taylor Code 660)) 3.5
- Fishing from river bank and walking 4
- Fishing in stream (in waders (Taylor Code 670)) 6
- Fishing related (digging worms, with shovel) 4.3
- Fishing with a spear (standing) 2.3
- Foraging (0-9.9kg backpack) 2.8
- Foraging (10-15kg backpack) 3
- Hiking 6
- Hiking with a backpack 7.8
- Horseback riding 5.5
- Hunting (bow and arrow or crossbow) 2.5
- Hunting (deer, elk, large game (Taylor Code 170)) 6
- Hunting (duck, wading) 2.5
- Hunting (general) 5
- Hunting (large game from a hunting stand, limited walking) 2.5
- Hunting (pheasants or grouse (Taylor Code 680)) 6
- Hunting (rabbit, squirrel, prairie chick, raccoon, small game…) 5
- Hunting birds 3.3
- Hunting flying fox (squirrel) 3
- Hunting large game (dragging carcass) 9.8
- Hunting large game from a car (plane, or boat) 2
- Hunting large marine animals 4
- Hunting pigs (wild) 3.3
- Hunting – hiking with hunting gear 9.5
- Ice fishing 2
- Jet skiing (driving, in water) 7
- Kayaking 5
- Kayaking (competition) 13.5
- Kayaking (moderate effort) 5
- Kayaking (slalom, flat water) 9
- Mountaineering (downhill climbing, walking down with rope) 9
- Mountaineering (downhill climbing/cross-country skiing) 10.3
- Moving icehouse (set up/drill holes) 6
- Paddle boat 4
- Pistol shooting or trap shooting (standing) 2.5
- Rifle exercises (shooting, kneeling or standing) 2.5
- Rifle exercises (shooting, lying down) 2.3
- Rock climbing 7.5
- Rollerskiing (10 – 12.9 km/h, no incline) 5.5
- Rollerskiing (10-15 km/h, 2-5 degree incline) 12.5
- Rollerskiing (13 – 16.9 km/h, no incline) 6.8
- Rollerskiing (16-22 km/h, 2-5 degree incline) 14.3
- Rollerskiing (17 – 19.9 km/h, no incline) 8.3
- Rollerskiing (20 – 23.9 km/h, no incline) 10.5
- Rollerskiing (24 – 27.9 km/h, no incline) 15
- Rollerskiing (6-9 km/h, 6-10 degree incline) 12.3
- Rollerskiing (>10 km/h, 6-10 degree incline) 16
- Rowing (simulated crew in a water tank, single oar, 33 strokes/min) 15.5
- Rowing (single scull, ergometer, ergometer on slides, racing…) 15.5
- Sailing (Sunfish/Laser/Hobby Cat, Keel boats, ocean sailing,…) 3.3
- Sailing (boat and board sailing, windsurfing, ice sailing,…) 3
- Sailing (dingy) 2
- Sailing (in competition, general) 4.5
- Sailing (in competition, high effort) 9.3
- Scuba diving (general, light effort) 5.3
- Scuba diving (general, moderate effort) 5.8
- Scuba diving (professional diver) 5.5
- Scuba diving (recreational diver) 6.8
- Sitting in boat (passenger) 1
- Skating (ice dancing) 14
- Skating (ice, 9 mph or less) 5.5
- Skating (ice, general (Taylor Code 360)) 7
- Skating (ice, rapidly, more than 9 mph but not competitive) 9
- Skating (speed, competitive) 13.8
- Skating Treadmill (6 – 6.9 mph, 2% grade) 9
- Skating Treadmill (7 – 7.9 mph, 2% grade) 10
- Skating Treadmill (8 – 8.9 mph, 2% grade) 10.5
- Skating Treadmill (9 – 9.9 mph, 2% grade) 11
- Ski jumping (climb up carrying skis) 7
- Skiing (Alpine skiing high-intensity training) 7.3
- Skiing (cross country, 12-16 mph, elite skier, racing) 16
- Skiing (cross country, 2.5 mph, slow or light effort, ski walking) 6.8
- Skiing (cross country, 4.0-4.9 mph, moderate speed and effort,…) 8.5
- Skiing (cross country, 5.0-7.9 mph, brisk speed, vigorous effort) 11.3
- Skiing (cross country, elite skier, >8.0-11.9 mph, racing) 14
- Skiing (cross country, hard snow, uphill, maximum, snow…) 15.5
- Skiing (cross-country skiing high-intensity training) 9.5
- Skiing (cross-country, biathlon, skating technique) 13.5
- Skiing (cross-country, skating) 13.3
- Skiing (downhill, alpine or snowboarding, light effort, active…) 4.3
- Skiing (downhill, alpine or snowboarding, moderate effort,…) 6.3
- Skiing (downhill, alpine or snowboarding, vigorous effort,…) 8
- Skiing (general) 7
- Skiing (roller, elite racers) 12.5
- Skiing (slalom) 9.3
- Skiing (water or wake boarding (Taylor Code 220)) 6
- Skindiving (fast) 15.8
- Skindiving (moderate) 11.8
- Skindiving (scuba diving, general (Taylor Code 310)) 7
- Sledding (tobogganing, bobsledding, luge (Taylor Code 370)) 7
- Snorkeling (Taylor Code 320) 5
- Snow blower (walking and pushing) 2.5
- Snow shoeing (moderate effort) 5.3
- Snow shoeing (vigorous effort) 10
- Snow shoveling (by hand, moderate effort) 5.3
- Snow shoveling (by hand, vigorous effort) 7.5
- Snowboarding 5.3
- Snowboarding (recreational, moderate pace, mountain) 7.5
- Snowmobiling (driving, moderate pace, flat land) 3.8
- Snowmobiling (passenger, light) 2
- Stand up Paddleboard (standing, 10-19 strokes/min) 2.8
- Stand up Paddleboard (standing, 20-29 strokes/min) 3.8
- Stand up Paddleboard (standing, 30-39 strokes/min) 5
- Stand up Paddleboard (standing, 40-49 strokes/min) 9.8
- Stand up Paddleboard (standing, 50-69 strokes/min) 11
- Stand up paddle boarding (general) 6.5
- Stand-up paddleboarding 6
- Standing in boat 1.5
- Surfboard (paddling) 6.8
- Surfing 3
- Surfing (body or board, competitive) 5
- Surfing (body or board, general) 3
- Trapping game (general) 2
- Tubing (floating on a river, general) 2.3
- Water aerobics (high intensity) 7.5
- Water aerobics (resistance exercises) 3.8
- Water aerobics (water calisthenics, general) 5.5
- Water jogging (vigorous effort) 9.8
- Water polo 10
- Water running (30 steps/min, slow) 6.5
- Water running (40 steps/min, moderate) 7.5
- Water running (50 steps/min, fast) 8.5
- Water running (60 steps/min, very fast) 9.8
- Water volleyball 3
- Water walking (light effort, slow pace) 2.5
- Water walking (moderate effort, moderate pace) 4.8
- Water walking (vigorous effort, brisk pace) 6.8
- Whitewater rafting (kayaking, or canoeing) 5
- Windsurfing (competition, pumping for speed) 14
- Windsurfing (not pumping for speed) 5
- Windsurfing or kitesurfing (crossing trial) 11
Running 74
- Jog/walk combination (jogging component of less than 10 minutes) (Taylor Code 180) 6
- Jogging 7
- Jogging (general, self-selected pace) 7.5
- Jogging (in place) 4.8
- Jogging 2.6 to 3.7 mph 3.3
- Jogging on a mini-tramp 4.5
- Running 9.8
- Running (10 mph (6 min/mile)) 14.8
- Running (10 mph) 14.5
- Running (11 mph (5.5 min/mile)) 16.8
- Running (12 mph (5.0 min/mile)) 18.5
- Running (13 mph (4.6 min/mile)) 19.8
- Running (14 mph (4.3 min/mile)) 23
- Running (4 to 4.2 mph (13 min/mile)) 6.5
- Running (5.0 to 5.2 mph (12 min/mile)) 8.5
- Running (5.0 – 5.9 mph, 1.0 to 3.0 kg backpack) 8.5
- Running (5.5 -5.8 mph) 9
- Running (6-6.3 mph (10 min/mile)) 9.3
- Running (6.0 – 6.9 mph, 1.0 to 3.0 kg backpack) 9.5
- Running (6.7 mph (9 min/mile)) 10.5
- Running (7 mph (8.5 min/mile)) 11
- Running (7 mph) 11
- Running (7.0 – 7.9 mph, 1.0 to 3.0 kg backpack) 9.8
- Running (7.5 mph (8 min/mile)) 11.8
- Running (8 mph (7.5 min/mile)) 12
- Running (8 mph) 11.8
- Running (8.0 – 8.9 mph, 1.0 to 3.0 kg backpack) 12
- Running (8.6 mph (7 min/mile)) 12.5
- Running (9 mph (6.5 min/mile)) 13
- Running (9.3 to 9.6 mph) 14.8
- Running (Taylor Code 200) 8
- Running (barefoot, 3.5-5.9 mph) 7.8
- Running (barefoot, 6.0-7.9 mph) 12
- Running (barefoot, 8.0-8.9 mph) 13.5
- Running (cross country) 9.3
- Running (hilly terrain, ±100m change in elevation) 16
- Running (jogging stroller, indoors, 5 mph) 8
- Running (jogging stroller, indoors, 6 mph) 9
- Running (jogging stroller, outdoors, 5 mph) 10
- Running (jogging stroller, outdoors, 6 mph) 11.5
- Running (marathon) 13.3
- Running (on a track, team practice) 10
- Running (on track, 2000-3000m, competitive) 19.3
- Running (on track, 500-1500m, competitive) 18
- Running (self-selected pace) 10.5
- Running (stairs, up) 15
- Running (training, pushing a wheelchair or baby carrier) 8
- Running 4.3 to 4.8 mph 7.8
- Running curved treadmill (5.0 to 5.9 mph) 11
- Running curved treadmill (7.0 to 7.9 mph) 12
- Running curved treadmill (8.0 to 8.9 mph) 14
- Running curved treadmill (9.0 to 9.9 mph) 16.8
- Running downhill (5.0 to 5.9 mph, -10% to -15%) 5.8
- Running downhill (6.0 to 6.9 mph, -10% to -15%) 7.5
- Running downhill (6.0 to 7.9 mph, -3% to -9%) 9.3
- Running downhill (7.0 to 8.9 mph, -10% to -15%) 9
- Running downhill (8.0 to 10.5 mph, -3% to -9%) 13.8
- Running uphill (0.6 to 0.79 mph, 30% incline) 8.8
- Running uphill (0.8 to 0.99 mph, 30% incline) 10.3
- Running uphill (1.0 to 1.19 mph, 30% incline) 11.8
- Running uphill (1.2 to 1.39 mph, 30-40% incline) 13.5
- Running uphill (1.4 to 1.59 mph, 30% incline) 14.8
- Running uphill (4.5mph, 5% incline) 10.3
- Running uphill (5.0 to 5.9 mph, 15% incline) 17.5
- Running uphill (6.0 mph, 5% incline) 13.3
- Running uphill (7.0 mph, 5% incline) 15.5
- Running uphill (>1.6mph, 10-30% incline) 16.3
- Running/jogging (curved treadmill, 3.0 to 3.9 mph) 5.3
- Running/jogging (curved treadmill, 4.0 to 4.9 mph) 6.5
- Skipping (5.5-6.0 mph) 11.5
- Sprinting 23
- Trail running 9
- Treadmill running 9
- Triathlon (Running) 13
Sports 165
- Alaska Native Games (Eskimo Olympics, general) 5.5
- Archery (non-hunting) 4.3
- Auto racing (open wheel) 8.5
- Badminton 5.5
- Badminton (competitive (Taylor Code 450)) 7
- Badminton (competitive, match play) 9
- Badminton (social singles and doubles, general) 5.5
- Baseball 5
- Basketball 6.5
- Basketball (drills, practice) 9.3
- Basketball (game (Taylor Code 490)) 8
- Basketball (game) 8
- Basketball (general) 7.5
- Basketball (non-game, general (Taylor Code 480)) 6
- Basketball (officiating (Taylor Code 500)) 7
- Basketball (officiating) 5.8
- Basketball (shooting baskets) 5
- Billiards 2.5
- Bowling 3
- Bowling (Taylor Code 390) 3
- Bowling (indoor, bowling alley) 3.8
- Broomball 7
- Cheerleading (gymnastic moves, competitive) 6
- Children’s games (adults playing (e.g., hopscotch, 4-square, dodge ball,…) 5.8
- Coaching (actively playing sport with players) 8
- Coaching (football, soccer, basketball, baseball, swimming, etc) 4
- Cricket (batting, bowling, fielding) 4.8
- Croquet 3.3
- Curling 4
- Darts (wall or lawn) 2.5
- Drag racing (pushing or driving a car) 6
- Floorball 10.5
- Football (competitive) 8
- Football (touch, flag, general (Taylor Code 510)) 8
- Football (touch, flag, light effort) 4
- Football or baseball (playing catch) 2.5
- Frisbee (ultimate) 8
- Frisbee golf 3.8
- Frisbee playing (general) 3
- Futsal 7.8
- Golf (general) 4.5
- Golf (miniature, driving range) 3.5
- Golf (using power cart (Taylor Code 070)) 3.5
- Golf (walking) 4.8
- Golf (walking, carrying clubs) 4.3
- Golf (walking, pulling clubs) 4.5
- Golf (with cart) 3.5
- Gymnastics (general) 3.8
- Hacky sack 4
- Handball (general (Taylor Code 520)) 12
- Handball (team) 8
- Hang gliding 3.5
- High ropes course (multiple elements) 4
- Hockey (field) 7.8
- Hockey (ice, competitive) 10
- Hockey (ice, general) 8
- Horse cart (driving, standing or sitting) 1.8
- Horse grooming (maintenance, saddling tasks) 4.5
- Horseback riding (canter or gallop) 7.3
- Horseback riding (general) 5.5
- Horseback riding (jumping) 9
- Horseback riding (reining) 6
- Horseback riding (simulator) 2.1
- Horseback riding (trotting) 5.8
- Horseback riding (walking) 3.8
- Horseshoe pitching (quoits) 3
- Ice hockey 8
- Ice skating 7
- Jai alai 12
- Juggling 4
- Kendo (kakari keiko style, very high intensity) 11.3
- Kendo (kihon-keiko style, moderate intensity) 6.5
- Kendo (kirikaeshi style, high intensity) 9.6
- Kung Fu Gymnastics 5.5
- Lacrosse 8
- Lawn bowling (bocce ball, outdoor) 3.3
- Motocross (off-road motor sports, all-terrain vehicle, general) 4
- Motorcycle racing (Supormoto racing) 5.3
- Netball 7
- Orienteering 9
- Paddleball (casual, general (Taylor Code 460)) 6
- Paddleball (competitive) 10
- Padel 6
- Paragliding (moderate altitude) 1.8
- Pickleball 4.5
- Polo (on horseback) 8
- Prusik climbing 6.5
- Race Walking (3.1 m/s (6.9 mph)) 10.3
- Race Walking (3.7 m/s (8.3 mph)) 13.8
- Race Walking (racing speed, 4.0 m/s (8.95 mph)) 15.5
- Racquetball 7
- Racquetball (competitive) 10
- Racquetball (general (Taylor Code 470)) 7
- Rock climbing (ascending or traversing rock, low-to-moderate difficulty) 5.8
- Rock climbing (ascending rock, high difficulty) 7.3
- Rock climbing (free boulder) 8.8
- Rock climbing (rappelling) 5
- Rock climbing (speed climbing, very difficult) 10.5
- Rock climbing (treadwall, 4-6 m/min) 10.5
- Rock climbing (treadwall, 7-10 m/min) 10.5
- Rock or mountain climbing (Taylor Code 060) ((formerly code 17120)) 8
- Rodeo sports (general, light effort) 4
- Rodeo sports (general, moderate effort) 5.5
- Rodeo sports (general, vigorous effort) 7
- Roller blading (in-line skating, 14.4 km/h (9.0 mph), recreational pace) 7.5
- Roller blading (in-line skating, 17.7 km/h (11.0 mph), moderate pace,…) 9.8
- Roller blading (in-line skating, 21.0 to 21.7 km/h (13.0 to 13.6 mph),…) 12.3
- Rollerblading 7.5
- Rollerblading (in-line skating, 24.0 km/h (15.0 mph), maximal effort) 15.5
- Rope jumping (double under or more) 10
- Rope jumping (fast pace, 120-160 skips/min) 12.3
- Rope jumping (moderate pace, general, 100 to 120 skips/min, 2 foot…) 11.8
- Rope jumping (slow pace, < 100 skips/min, 2 foot skip, rhythm bounce) 8.3
- Rugby 8.3
- Rugby (touch, non-competitive) 6.3
- Rugby (union, team, competitive) 8.3
- Shuffleboard 3
- Skateboard (longboard, 13.3 km/h, slow speed) 6.8
- Skateboard (longboard, 16.2 km/h, typical speed) 8.3
- Skateboard (longboard, 18.4 km/h, fast speed) 10.5
- Skateboarding 5
- Skateboarding (competitive, vigorous effort) 6
- Skateboarding (general, moderate effort) 5
- Skating (roller (Taylor Code 360)) 7
- Skydiving (base-jumping, bungee jumping) 3.5
- Soccer 7
- Soccer (casual, general (Taylor Code 540)) 7
- Soccer (competitive) 10
- Soccer (competitive) 9.5
- Softball (officiating) 4
- Softball (pitching) 6
- Softball (practice) 4
- Softball or baseball (fast or slow pitch, general, moderate effort (Taylor…) 5
- Sports spectator (very excited, emotional, physically moving) 3.3
- Squash 12
- Squash (Taylor Code 530) 12
- Squash (general) 7.3
- Table tennis 4
- Table tennis (ping pong (Taylor Code 410)) 4
- Taekwondo (combat simulation) 14.3
- Tai chi (qi gong, general) 3.3
- Tai chi (qi gong, sitting, light effort) 1.5
- Tai chi chuan (Yang style) 6
- Tennis 7.3
- Tennis (doubles (Taylor Code 430)) 6
- Tennis (doubles) 4.5
- Tennis (general, competitive) 8
- Tennis (general, moderate effort) 6.8
- Tennis (hitting balls, non-game play, moderate effort) 5
- Tennis (singles (Taylor Code 420)) 8
- Tennis doubles 6
- Track and field (e.g. (high jump, long jump, triple jump, javelin, pole vault)) 6
- Track and field (e.g. (shot, discus, hammer throw)) 4
- Track and field (e.g. (steeplechase, hurdles)) 10
- Trampoline (competitive) 10.3
- Trampoline (recreational) 6.3
- Ultimate frisbee 8
- Volleyball 4
- Volleyball (Taylor Code 400) 4
- Volleyball (beach, in sand) 8
- Volleyball (competitive) 6
- Volleyball (competitive, in gymnasium) 6
- Volleyball (non-competitive, 6 – 9 member team, general) 3
- Walking football/soccer 3.5
- Wallyball (general) 7
Swimming 23
- Swimming 6
- Swimming (backstroke, recreational) 4.8
- Swimming (backstroke, training or competition) 9.5
- Swimming (breaststroke, general, training or competition) 10.3
- Swimming (butterfly, general) 13.8
- Swimming (crawl, elite swimmers, competition, >90 yards/minute) 14.5
- Swimming (crawl, fast speed, ~75 yards/minute, vigorous effort) 10.5
- Swimming (crawl, medium speed, ~50 yards/minute, vigorous effort) 8
- Swimming (crawl, slow speed, 30-45 yards/minute, moderate effort) 5.8
- Swimming (lake, ocean, river (Taylor Codes 280, 295)) 6
- Swimming (leisurely, not lap swimming, general) 6
- Swimming (open water, 5k) 10.5
- Swimming (sidestroke, general) 7
- Swimming (synchronized) 8
- Swimming (treading water, fast, vigorous effort) 9.8
- Swimming (treading water, moderate effort, general) 3.5
- Swimming (vigorous) 9.8
- Swimming breaststroke 5.3
- Swimming breaststroke (recreational) 5.3
- Swimming freestyle 8.3
- Swimming laps (freestyle, fast, vigorous effort) 9.8
- Swimming laps (freestyle, slow, recreational) 5.8
- Water aerobics 5.5
Walking 104
- 12-3-30 treadmill workout 6.5
- Backpacking (Taylor Code 050) 7
- Backpacking (hiking with a daypack, organized walking with daypack) 7.8
- Bird watching (walking and stopping) 2.5
- Carrying 15 – 155 lb (6.8 – 70.4 kg) load (e.g. suitcase (boxes, furniture), level ground or downstairs, slow pace) 4.5
- Carrying 5 to 14 lb (2.3 to 6.4 kg) load (e.g. suitcase (boxes, groceries), level ground, moderate pace) 4
- Carrying 50 to 150 pound load (e.g. (equine or bovine feed, fence pipes, furniture), level…) 6.5
- Carrying load (1 to 15 lb load, upstairs) 5.5
- Carrying load (16 to 24 lb load, upstairs) 6
- Carrying load (25 to 49 lb load, upstairs) 8
- Carrying load (50 to 74 lb load, upstairs) 10
- Carrying load (>74 lb load, upstairs) 12
- Carrying load upstairs (general) 8.3
- Carrying ~10 lb child (slow walking) 2.3
- Climbing hills (10 to 20 lb load, 5 to 10% grade, moderate) 6.5
- Climbing hills (15-50 lb load, 1 to 2% grade, slow pace) 3.8
- Climbing hills (20+ pound load, 5 to 20% grade, moderate to brisk pace) 10
- Climbing hills (21 to 40 lb load, 3 to 10% grade, moderate-to-brisk pace) 7.5
- Climbing hills (no load, 1 to 5% grade, moderate-to-brisk pace) 5.3
- Climbing hills (no load, 11 to 20% grade, slow-to-moderate pace) 8.8
- Climbing hills (no load, 4.0 to 5.0 mph, 3 to 5% grade, very fast pace) 10
- Climbing hills (no load, 5 to 20% grade, very slow pace) 5
- Climbing hills (no load, 6 to 10% grade, moderate-to-brisk pace) 7
- Climbing hills (no load, steep grade (10-40%), 1.8 to 5.0 mph) 16.3
- Climbing hills (no load, steep grade (30%), slow pace (less than 1.2 mph)) 8.5
- Climbing hills (no load, very steep grade (30-40%), 1.2 to 1.8 mph) 15.5
- Descending stairs 3.5
- Hauling water (head hauling, walking on flat surface) 4.5
- Hiking (cross country (Taylor Code 040)) 6
- Hiking or walking at a normal pace through fields and hillsides (no load) 5.3
- Hiking slowly or ambling through fields and hillsides (no load) 3.8
- Japanese walking (interval walking) 4.5
- Loading and/or unloading a car (implied walking) 3.8
- Marching (moderate speed, military, no pack) 4.5
- Marching rapidly (military, no pack) 8
- Nordic walking 4.8
- Pushing a wheelchair (non-occupational) 3.8
- Pushing or pulling stroller with child or walking with children (2.5 to 3.1 mph) 3.8
- Race walking 6.5
- Rucking 6.5
- Stair climbing (ascending and descending stairs) 7.5
- Stair climbing (fast pace, one step at a time) 9.3
- Stair climbing (general) 6.8
- Stair climbing (slow pace) 4.5
- Stair climbing (two steps at a time) 7.5
- Stair climbing (using or climbing up ladder (Taylor Code 030)) 8
- Treadmill walking 3.5
- Using crutches (fast pace) 7
- Using crutches (level ground, general) 4.5
- Using medical knee scooter 4.3
- Walking 3.5
- Walking (2.0 to 2.4 mph, level, slow pace, firm surface) 2.8
- Walking (2.5 mph, downhill) 3.3
- Walking (2.5 mph, firm, level surface) 3
- Walking (2.8 to 3.4 mph, level, moderate pace, firm surface) 3.8
- Walking (3.5 to 3.9 mph, level, brisk, firm surface, walking for…) 4.8
- Walking (4.0 to 4.4 mph (6.4 to 7.1 km/h), level, firm surface,…) 5.5
- Walking (4.5 to 4.9 mph, level, firm surface, very, very brisk) 7
- Walking (5.0 to 5.5 mph (8.8 to 8.9 km/h), level, firm surface) 8.5
- Walking (Curved treadmill, 3.0 to 5.0 mph, brisk pace) 8.3
- Walking (Putey walk, Monty Python Ministry of Silly Walks) 3.5
- Walking (Teabag walk, Monty Python Ministry of Silly Walks) 8
- Walking (backward, 3.5 mph, level) 6
- Walking (backward, 3.5 mph, uphill, 5% grade) 7.8
- Walking (fast) 4.3
- Walking (for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski…) 4.3
- Walking (for exercise, 3.6 to 4.4 mph (5.8 to 7.1 km/h), with ski…) 5.3
- Walking (for exercise, 4.5 to 5.0 mph, with ski poles, Nordic…) 8.5
- Walking (for exercise, with ski poles, Nordic walking, level…) 10.8
- Walking (for exercise, with ski poles, Nordic walking, uphill,…) 8.8
- Walking (for exercise, with ski poles, Nordic walking, uphill,…) 12.3
- Walking (for pleasure, work break) 3.5
- Walking (grass track) 4.8
- Walking (household) 2.3
- Walking (less than 2.0 mph, level, strolling, very slow) 2.3
- Walking (normal pace, plowed field or sand) 4.5
- Walking (self-selected speed, indoor track or outdoors, firm surface) 4
- Walking (slow) 2.8
- Walking (to and from an outhouse) 2.5
- Walking (to work or class (Taylor Code 015)) 4
- Walking (treadmill, 1.0 mph, 0% grade) 2.3
- Walking (treadmill, 1.2 to 1.9 mph, 0% grade (1.9 to 3.1 km/h)) 2.8
- Walking (treadmill, 2.0 to 2.4 mph (3.2 to 3.9 km/h), 0% grade) 3
- Walking (treadmill, 2.5 mph, 0% grade, -10 to 0 degrees C, 40 lb…) 5.8
- Walking (treadmill, 2.5 mph, 0% grade, 5 to 20 degrees C, 40 lb…) 4.8
- Walking (treadmill, 2.5 to 2.9 mph (4.0 to 4.7 km/h), 0% grade) 3.5
- Walking (treadmill, 3.0 to 3.4 mph (4.8 to 5.5 km/h), 0% grade) 3.8
- Walking (treadmill, 3.5 to 3.9 mph (5.6 to 6.3 km/h), 0% grade) 4.8
- Walking (treadmill, 4.0 to 4.4 mph (6.4 to 7.1 km/h), 0% grade) 5.8
- Walking (treadmill, 4.5 to 4.9 mph (7.2 to 7.9 km/h), 0% grade) 6.8
- Walking (treadmill, 5.0 to 5.5 mph (8.0 to 8.9 km/h), 0% grade) 8.3
- Walking (treadmill, downhill (-3% to -12% grade), 2.8 to 3.1 mph) 3.3
- Walking (treadmill, downhill (-5% to -25% grade), 2.8 mph, with…) 3.3
- Walking (treadmill, less than 1.0 mph, 0% grade) 2.1
- Walking (very fast) 5
- Walking (with a walker or step-to gait on treadmill, 0.7 mph (1.1…) 1.5
- Walking for pleasure (Taylor Code 010) 3.5
- Walking from house to car or bus (from car or bus to go places, from car or bus to and…) 2.5
- Walking the dog 3
- Walking the dog 3
- Walking to neighbor’s house or family’s house for social reasons 2.5
- Walking treadmill (backwards, 2.5 mph, +10% grade) 7.8
- Walking uphill 6
- Walking with a day pack (level ground, assumed in the city) 3.5
Work & occupations 149
- Active workstation (Pedal desk (40 watts)) 3.5
- Active workstation (Pedal desk (80 watts)) 5.3
- Active workstation (Pedal desk, balance chair/ball, General, light effort) 2
- Active workstation (treadmill desk, walking 1.0 – 2.0 mph) 2.8
- Active workstation (treadmill desk, walking slowly 1.0 mph or less) 2
- Airborne Shuffle (2.5 to 3.5 mph, 20-30 kg load) 5
- Airline flight attendant 3
- Apple Harvesting 4.8
- Bakery (general, moderate effort) 4
- Bakery (light effort) 2
- Bookbinding 2.3
- Building road (directing traffic, standing) 2
- Building road (driving heavy machinery) 6
- Carpentry (general, heavy or vigorous effort) 7
- Carpentry (general, light effort) 2.5
- Carpentry (general, moderate effort) 4.3
- Carrying heavy loads (e.g. (bricks, tools)) 8
- Carrying moderate loads up stairs (moving boxes, 25-49 lbs) 8
- Chambermaid (hotel housekeeper, making bed, cleaning bathroom,…) 4
- Cleaning (vacuuming a commercial space) 4.3
- Coal mining (drilling coal, rock) 5.3
- Coal mining (erecting supports) 5
- Coal mining (general) 5.5
- Coal mining (shoveling coal, by hand) 6.3
- Construction (outside, remodeling, new structures (e.g., roof repair,…) 4
- Construction (rebar, bar bending/fixing) 2.3
- Cook (chef) 2.5
- Counter terrorism maneuvers (clearing building) 9
- Custodial work (light effort (e.g., cleaning sink and toilet, dusting,…) 2.3
- Custodial work (moderate effort (e.g., buffing floors with electric…) 3.8
- Electrical work (e.g. (hook up wire, tapping, splicing); plumbing moved to 11516) 3.3
- Engineer (e.g. (mechanical or electrical)) 1.8
- Farming (driving tasks (e.g., driving tractor or harvester)) 2.8
- Farming (feeding cattle, horses) 4.3
- Farming (feeding small animals) 3.5
- Farming (hauling water for animals, fetching water from a well or…) 4.3
- Farming (light effort, (e.g., cleaning animal sheds, preparing…) 2
- Farming (milking Cows, full milking process, modern milking…) 3
- Farming (milking by hand, cleaning pails, moderate effort) 3.5
- Farming (milking by machine, light effort) 1.3
- Farming (moderate effort (e.g., feeding animals, chasing cattle…) 4.8
- Farming (rice, planting, grain milling activities) 3.8
- Farming (taking care of animals (e.g., grooming, brushing,…) 4.5
- Farming (vigorous effort (e.g., baling hay, cleaning barn),…) 7.8
- Fire fighter (general) 8
- Firefighter (hauling hoses on ground, carrying/hoisting equipment,…) 9
- Firefighter (raising and climbing ladder with full gear, simulated…) 8
- Firefighter (rescue victim, automobile accident, using pike pole) 6.8
- Fishing (commercial, light effort) 3.5
- Fishing (commercial, moderate effort) 5
- Forestry (ax chopping, fast, 1.25 kg axe, 35 blows/min, vigorous…) 8
- Forestry (ax chopping, slow, 1.25 kg axe, 19 blows/min, moderate…) 5
- Forestry (ax chopping, very fast, 1.25 kg axe, 51 blows/min,…) 17.5
- Forestry (moderate effort (e.g., sawing wood with power saw,…) 5
- Forestry (vigorous effort (e.g., barking, felling, or trimming…) 8.5
- Furriery 4.8
- Garbage collector (walking, dumping bins into truck, street cleaning) 3.8
- Hairstylist (e.g. (plaiting hair, manicure, make-up artist)) 1.8
- Horse (feeding, watering, cleaning stalls, implied walking and…) 4.3
- Horse grooming (including feeding, cleaning stalls, bathing, brushing,…) 7.3
- Horse racing (Jockey, canter) 7.8
- Horse racing (Jockey, trotting) 6.3
- Horse racing (Jockey, walking) 2.3
- Horseback riding (working, cutting cows) 4.5
- Kitchen maid 3
- Laundry worker 3.3
- Lawn keeper (weeding, gas powered) 3
- Lawn keeper (yardwork, general) 4
- Locksmith 3
- Machine tooling (e.g. (machining, working sheet metal, machine fitter,…) 3
- Machine tooling (operating punch press, moderate effort) 5
- Mail carrier (walking to deliver mail) 2.3
- Mail delivery (Electronically Assisted Bicycle) 3.5
- Mail delivery (motorbike) 1.5
- Manager (property) 1.8
- Manual or unskilled labor (general, light effort) 2.8
- Manual or unskilled labor (general, moderate effort) 4.5
- Manual or unskilled labor (general, vigorous effort) 6.5
- Masonry (concrete, light effort) 2.5
- Masonry (concrete, moderate effort) 4.3
- Massage therapist (standing) 5.5
- Military activities (arterial field preparation, digging defensive positions) 6
- Mining (general services, drilling, mining support jobs…) 8.5
- Moving (carrying, or pushing heavy objects, 75 lbs or more, only…) 7.5
- Operating heavy-duty equipment (automated, not driving) 2.5
- Orange grove work (picking fruit) 3.5
- Painting (house, furniture, moderate effort) 3.3
- Patient care (healthcare activites) 2.3
- Patient care (room cleaning/preperation) 3.5
- Plumbing activities 3
- Police (directing traffic, standing) 2.5
- Police (driving a squad car, sitting) 2
- Police (making an arrest, standing) 4
- Police (riding in a squad car, sitting) 1.3
- Police Officer (Walking) 3.8
- Printing (paper industry worker, standing) 2
- Shoe repair (general) 2
- Shoveling (10 to 15 lbs/minute, vigorous effort) 6.5
- Shoveling (digging ditches) 7.3
- Shoveling (less than 10 lbs/minute, moderate effort) 5
- Shoveling (more than 16 lbs/minute, deep digging, vigorous effort) 8.8
- Sitting (computer work) 1.3
- Sitting (teaching stretching or yoga, or light effort exercise…) 2.8
- Sitting meetings (light effort, general, and/or with talking involved…) 1.3
- Sitting tasks (light effort (e.g., office work, chemistry lab work,…) 1.5
- Sitting tasks (moderate effort (e.g. pushing heavy levers, riding…) 2.5
- Skindiving or SCUBA diving as a frogman (Navy Seal) 12
- Soldiers (military loaded marching, varying terrain, 25-40 kg load) 6.3
- Soldiers (military marching, 1.5 to 2.5 mph, 10 to 30 kg load) 4
- Soldiers (military marching, unloaded, 1.5 to 2.5 mph) 3.5
- Soldiers (walking, 2.8 mph, 10% grade, up to 21.5 kg load) 8.5
- Soldiers (walking, 2.8 mph, 15% grade, up to 21.5 kg load) 11
- Soldiers (walking, 2.8 mph, 5% grade, up to 21.5 kg load) 6
- Standing (light/moderate effort (e.g., assemble/repair heavy…) 3.3
- Standing (moderate effort, intermittent lifting 50 lbs, hitch or…) 3.8
- Standing (moderate effort, lifting items continuously, 10 – 20…) 4.5
- Standing (moderate/heavy tasks (e.g., lifting more than 50 lbs,…) 4.5
- Standing tasks (light effort (e.g., bartending, store clerk, assembling,…) 1.8
- Standing workstation (typing, computer work) 1.3
- Steel mill (moderate effort (e.g., fettling, forging, tipping molds)) 5.3
- Steel mill (vigorous effort (e.g., hand rolling, merchant mill…) 8.3
- Tailoring (cutting fabric) 2.3
- Tailoring (general) 2.5
- Tailoring (hand sewing) 1.8
- Tailoring (machine sewing) 2.5
- Tailoring (pressing) 3.5
- Tailoring (weaving, light effort (e.g., finishing operations,…) 2
- Tailoring (weaving, moderate effort (e.g., spinning and weaving…) 4
- Truck driving (delivery truck, taxi, shuttlebus, school bus) 2
- Truck driving (loading and unloading truck, tying down load, standing,…) 6.5
- Typing (electric, manual or computer) 1.3
- Using heavy power tools such as pneumatic tools (e.g. (jackhammers, drills, etc.)) 6.3
- Using heavy tools (not power) such as shovel (pick, tunnel bar, spade) 7.8
- Walking (2.5 mph, slow speed, carrying heavy objects more than 25 lbs) 3.8
- Walking (3.0 mph, moderately and carrying light objects less than…) 4.5
- Walking (3.5 mph, briskly and carrying objects less than 25 lbs) 4.5
- Walking (gathering things at work, ready to leave) 3
- Walking (pushing a wheelchair) 3.8
- Walking on job (2.5 mph, slow speed, carrying light objects less than 25 lbs) 3.5
- Walking on job (2.8 to 3.4 mph, in office, moderate speed, not carrying…) 3.8
- Walking on job (3.5 to 3.9 mph, in office, brisk speed, not carrying…) 4.8
- Walking on job (less than 2.0 mph, very slow speed, in office or lab area) 2
- Walking or walk downstairs or standing (carrying objects about 100 lbs or more) 7.3
- Walking or walk downstairs or standing (carrying objects about 25 to 49 lbs) 4
- Walking or walk downstairs or standing (carrying objects about 50 to 74 lbs) 5.5
- Walking or walk downstairs or standing (carrying objects about 75 to 99 lbs) 7
- Warehouse/Shipping Center (Loading/Unloading boxes) 2.3
- Warehouse/Shipping Center (Moving boxes (~5kg)) 4.3
- Working in scene shop (theater actor, backstage employee) 3
Frequently asked questions
How is calories burned calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET (metabolic equivalent) is how many times harder an activity is than sitting still; values come from the Compendium of Physical Activities.
Why does a heavier person burn more?
Moving more mass costs more energy. A 100 kg person burns roughly 40 % more than a 70 kg person doing the same activity for the same time.
Are fitness-tracker numbers more accurate?
Not usually. Wrist trackers are off by 20–40 % on calorie burn; MET tables are a population average. Both are fine for planning, neither for precise tracking.
Does this include my resting metabolism?
The numbers are gross calories for the activity. Net extra burn (above what you would burn sitting) is about 1 MET lower per hour.