Running (8 km/h)
exerciseMET 8.3~291 kcal
Running (10 km/h)
exerciseMET 9.8~343 kcal
Running (12 km/h)
exerciseMET 11.5~403 kcal
Running (16 km/h)
exerciseMET 16~560 kcal
Walking (3 km/h)
exerciseMET 2.3~81 kcal
Walking (5 km/h)
exerciseMET 3.5~123 kcal
Walking (6.5 km/h)
exerciseMET 5~175 kcal
Cycling (leisurely)
exerciseMET 4~140 kcal
Cycling (moderate)
exerciseMET 8~280 kcal
Cycling (vigorous)
exerciseMET 10~350 kcal
Cycling (racing)
exerciseMET 16~560 kcal
Swimming (leisurely)
exerciseMET 5~175 kcal
Swimming (moderate)
exerciseMET 7~245 kcal
Swimming (vigorous)
exerciseMET 9.8~343 kcal
Weight Training
exerciseMET 3.5~123 kcal
Weight Training (vigorous)
exerciseMET 6~210 kcal
HIIT / Circuit Training
exerciseMET 8~280 kcal
CrossFit
exerciseMET 8~280 kcal
Yoga (Hatha)
exerciseMET 2.5~88 kcal
Yoga (Power/Vinyasa)
exerciseMET 4~140 kcal
Pilates
exerciseMET 3~105 kcal
Stretching
exerciseMET 2.3~81 kcal
Jump Rope
exerciseMET 11~385 kcal
Jump Rope (fast)
exerciseMET 12.3~431 kcal
Elliptical Trainer
exerciseMET 5~175 kcal
Rowing Machine
exerciseMET 7~245 kcal
Stair Machine
exerciseMET 9~315 kcal
Stair Climbing
exerciseMET 8~280 kcal
Hiking
exerciseMET 6~210 kcal
Hiking (steep)
exerciseMET 7.5~263 kcal
Rock Climbing
exerciseMET 8~280 kcal
Dancing (moderate)
exerciseMET 4.5~158 kcal
Dancing (vigorous)
exerciseMET 7~245 kcal
Aerobics
exerciseMET 6.5~228 kcal
Kickboxing
exerciseMET 10~350 kcal
Basketball (game)
sportsMET 8~280 kcal
Basketball (casual)
sportsMET 6~210 kcal
Soccer (game)
sportsMET 7~245 kcal
Soccer (casual)
sportsMET 5~175 kcal
Tennis (singles)
sportsMET 8~280 kcal
Tennis (doubles)
sportsMET 6~210 kcal
Badminton
sportsMET 5.5~193 kcal
Table Tennis
sportsMET 4~140 kcal
Volleyball
sportsMET 4~140 kcal
Beach Volleyball
sportsMET 8~280 kcal
Baseball
sportsMET 5~175 kcal
Golf (walking)
sportsMET 4.3~151 kcal
Golf (cart)
sportsMET 3.5~123 kcal
Boxing (sparring)
sportsMET 9~315 kcal
Martial Arts
sportsMET 10.3~361 kcal
Skiing (downhill)
sportsMET 6~210 kcal
Skiing (cross-country)
sportsMET 9~315 kcal
Ice Skating
sportsMET 7~245 kcal
Roller Skating
sportsMET 7~245 kcal
Surfing
sportsMET 3~105 kcal
Kayaking
sportsMET 5~175 kcal
Rowing (on water)
sportsMET 7~245 kcal
Horseback Riding
sportsMET 4~140 kcal
Wrestling
sportsMET 6~210 kcal
Fencing
sportsMET 6~210 kcal
Rugby
sportsMET 8.3~291 kcal
Cricket
sportsMET 4.8~168 kcal
Handball
sportsMET 8~280 kcal
Sleeping
dailyMET 0.9~32 kcal
Sitting quietly
dailyMET 1~35 kcal
Standing
dailyMET 1.8~63 kcal
Cooking
dailyMET 2.5~88 kcal
Light Cleaning
dailyMET 2.5~88 kcal
Heavy Cleaning
dailyMET 3.5~123 kcal
Vacuuming
dailyMET 3.3~116 kcal
Mopping
dailyMET 3.5~123 kcal
Laundry
dailyMET 2~70 kcal
Ironing
dailyMET 1.8~63 kcal
Gardening (light)
dailyMET 3.5~123 kcal
Gardening (digging)
dailyMET 5~175 kcal
Mowing Lawn
dailyMET 5.5~193 kcal
Shoveling Snow
dailyMET 6~210 kcal
Playing with Kids
dailyMET 4~140 kcal
Grocery Shopping
dailyMET 2.3~81 kcal
Walking the Dog
dailyMET 3~105 kcal
Moving Furniture
dailyMET 6~210 kcal
Carrying Boxes
dailyMET 7~245 kcal
Washing Car
dailyMET 3~105 kcal
Office Work (sitting)
workMET 1.5~53 kcal
Office Work (standing)
workMET 1.8~63 kcal
Typing
workMET 1.5~53 kcal
Teaching (standing)
workMET 2.3~81 kcal
Construction (light)
workMET 3.5~123 kcal
Construction (heavy)
workMET 6~210 kcal
Carpentry
workMET 4.5~158 kcal
Painting (house)
workMET 3.5~123 kcal
Farming (general)
workMET 4.8~168 kcal
Farming (baling hay)
workMET 7.8~273 kcal
Firefighting
workMET 8~280 kcal
Nursing / Patient Care
workMET 3~105 kcal
Warehouse Work
workMET 4~140 kcal
Bartending
workMET 3~105 kcal
Waiting Tables
workMET 4~140 kcal

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Estimates calories burned using MET values. Formula: Calories = MET × Weight (kg) × Duration (hours).

How MET values work:

MET (Metabolic Equivalent of Task) represents the energy cost of physical activity. 1 MET = energy expended at rest. An activity with MET 5 burns 5x the resting rate.

Formula:

Calories = MET x Weight (kg) x Duration (hours)

These calculations are estimates based on average MET values and may vary based on individual fitness level, body composition, and exercise intensity. Consult a healthcare professional for personalized advice.