Walking
All 28 walking activities in the Compendium, ranked by energy cost. The hardest is carrying load upstairs at 610 kcal an hour; the middle of the pack sits near 316.
| # | Activity | MET | 30 min | 1 hour |
|---|---|---|---|---|
| 1 | Carrying load upstairs | 8.3 | 305 | 610 |
| 2 | Carrying load | 8 | 294 | 588 |
| 3 | Climbing hills | 8 | 294 | 588 |
| 4 | Marching rapidly | 8 | 294 | 588 |
| 5 | Walking treadmill | 7.8 | 287 | 573 |
| 6 | Stair climbing | 7.5 | 276 | 551 |
| 7 | Backpacking | 7.4 | 272 | 544 |
| 8 | Carrying 50 to 150 pound load | 6.5 | 239 | 478 |
| 9 | Hiking | 6 | 221 | 441 |
| 10 | Using crutches | 5.75 | 211 | 423 |
| 11 | Hiking or walking at a normal pace through… | 5.3 | 195 | 390 |
| 12 | Carrying 15 - 155 lb load | 4.5 | 165 | 331 |
| 13 | Hauling water | 4.5 | 165 | 331 |
| 14 | Marching | 4.5 | 165 | 331 |
| 15 | Using medical knee scooter | 4.3 | 158 | 316 |
| 16 | Carrying 5 to 14 lb load | 4 | 147 | 294 |
| 17 | Hiking slowly or ambling through fields and… | 3.8 | 140 | 279 |
| 18 | Loading and/or unloading a car | 3.8 | 140 | 279 |
| 19 | Pushing a wheelchair | 3.8 | 140 | 279 |
| 20 | Pushing or pulling stroller with child or… | 3.8 | 140 | 279 |
| 21 | Descending stairs | 3.5 | 129 | 257 |
| 22 | Walking for pleasure | 3.5 | 129 | 257 |
| 23 | Walking with a day pack | 3.5 | 129 | 257 |
| 24 | Walking the dog | 3 | 110 | 221 |
| 25 | Bird watching | 2.5 | 92 | 184 |
| 26 | Walking from house to car or bus | 2.5 | 92 | 184 |
| 27 | Walking to neighbor's house or family's house… | 2.5 | 92 | 184 |
| 28 | Carrying ~10 lb child | 2.3 | 85 | 169 |
Kilocalories for a 70 kg adult. Click any activity for the full weight and intensity breakdown.
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 4Volunteer Activities 12Water Activities 29Winter Activities 14