Compendium category · 28 activities

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.

Every walking activity ranked by energy cost, for a 70 kg adult. JUL 2026
#	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.

SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026

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