Compendium category · 12 activities
Volunteer Activities
All 12 volunteer activities activities in the Compendium, ranked by energy cost. The hardest is walk/run play with children at 342 kcal an hour; the middle of the pack sits near 184.
| # | Activity | MET | 30 min | 1 hour |
|---|---|---|---|---|
| 1 | Walk/run play with children | 4.65 | 171 | 342 |
| 2 | Standing, moderate/heavy work | 4.5 | 165 | 331 |
| 3 | Standing, child care | 3.5 | 129 | 257 |
| 4 | Standing, moderate | 3.5 | 129 | 257 |
| 5 | Standing, light/moderate work | 3.3 | 121 | 243 |
| 6 | Walk/stand combination | 3 | 110 | 221 |
| 7 | Sitting, moderate work | 2.5 | 92 | 184 |
| 8 | Sitting, child care | 2 | 74 | 147 |
| 9 | Standing, light work | 1.8 | 66 | 132 |
| 10 | Sitting, light office work | 1.5 | 55 | 110 |
| 11 | Seated | 1.3 | 48 | 96 |
| 12 | Sitting, meeting | 1.3 | 48 | 96 |
Kilocalories for a 70 kg adult. Click any activity for the full weight and intensity breakdown.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
Other categories
Bicycling 5Conditioning Exercise 53Dancing 19Fishing & Hunting 10Home Activities 58Home Repair 26Inactivity 27Lawn & Garden 34Miscellaneous 26Music Playing 20Occupation 72Religious Activities 19Running 11Self Care 5Sports 91Transportation 11Video Games 4Walking 28Water Activities 29Winter Activities 14
