The complete MET values chart
All 574 activities ranked by metabolic equivalent, with calories per hour at 60, 70 and 90 kg. Free to reference and link.
| Activity | Category | MET | 60 kg | 70 kg | 90 kg |
|---|---|---|---|---|---|
| Rollerblading | Sports | 15.5 | 976 | 1,139 | 1,465 |
| Taekwondo | Sports | 14.3 | 901 | 1,051 | 1,351 |
| Ski ergometer | Conditioning Exercise | 14.25 | 898 | 1,047 | 1,347 |
| Running uphill | Running | 13.4 | 844 | 985 | 1,266 |
| Blackbox Immersive virtual reality exergaming… | Conditioning Exercise | 13 | 819 | 956 | 1,229 |
| Running curved treadmill | Running | 13 | 819 | 956 | 1,229 |
| Triathlon | Running | 13 | 819 | 956 | 1,229 |
| Biathlon training | Winter Activities | 12.8 | 806 | 941 | 1,210 |
| Rollerskiing | Winter Activities | 12.3 | 775 | 904 | 1,162 |
| Race Walking | Sports | 12.05 | 759 | 886 | 1,139 |
| Canoeing or rowing | Water Activities | 12 | 756 | 882 | 1,134 |
| Jai alai | Sports | 12 | 756 | 882 | 1,134 |
| Skindiving or SCUBA diving as a frogman | Occupation | 12 | 756 | 882 | 1,134 |
| Skindiving | Water Activities | 11.8 | 743 | 867 | 1,115 |
| Running | Running | 11.5 | 725 | 845 | 1,087 |
| Skipping | Running | 11.5 | 725 | 845 | 1,087 |
| Judo | Sports | 11.3 | 712 | 831 | 1,068 |
| Rope skipping exercise | Conditioning Exercise | 11 | 693 | 809 | 1,040 |
| Rowing | Conditioning Exercise | 11 | 693 | 809 | 1,040 |
| Shuttle running | Conditioning Exercise | 11 | 693 | 809 | 1,040 |
| Windsurfing or kitesurfing | Water Activities | 11 | 693 | 809 | 1,040 |
| Rope jumping | Sports | 10.9 | 687 | 801 | 1,030 |
| Floorball | Sports | 10.5 | 662 | 772 | 992 |
| Slide board exercise | Conditioning Exercise | 10.5 | 662 | 772 | 992 |
| Musical Theater | Dancing | 10.3 | 649 | 757 | 973 |
| Skating Treadmill | Winter Activities | 10.25 | 646 | 753 | 969 |
| Aerobic dance wearing 10-15 lb weights | Conditioning Exercise | 10 | 630 | 735 | 945 |
| Handball | Sports | 10 | 630 | 735 | 945 |
| Track and field | Sports | 10 | 630 | 735 | 945 |
| Water polo | Water Activities | 10 | 630 | 735 | 945 |
| Conditioning/exercise virtual reality fitness | Video Games | 9.8 | 617 | 720 | 926 |
| Hunting large game | Fishing & Hunting | 9.8 | 617 | 720 | 926 |
| Kettle bell swings | Conditioning Exercise | 9.8 | 617 | 720 | 926 |
| Nightclub or folk dancing | Dancing | 9.8 | 617 | 720 | 926 |
| Roller blading | Sports | 9.8 | 617 | 720 | 926 |
| Water jogging | Water Activities | 9.8 | 617 | 720 | 926 |
| Mountaineering | Winter Activities | 9.65 | 608 | 709 | 912 |
| Squash | Sports | 9.65 | 608 | 709 | 912 |
| Kendo | Sports | 9.6 | 605 | 706 | 907 |
| ballroom dance | Dancing | 9.5 | 599 | 698 | 898 |
| Hunting - hiking with hunting gear | Home Activities | 9.5 | 599 | 698 | 898 |
| Windsurfing | Water Activities | 9.5 | 599 | 698 | 898 |
| ExerCube | Conditioning Exercise | 9.3 | 586 | 684 | 879 |
| Skiing | Water Activities | 9.3 | 586 | 684 | 879 |
| Stair treadmill ergometer | Conditioning Exercise | 9.3 | 586 | 684 | 879 |
| Counter terrorism maneuvers | Occupation | 9 | 567 | 662 | 851 |
| High intensity interval exercise | Conditioning Exercise | 9 | 567 | 662 | 851 |
| Impulse Training System | Conditioning Exercise | 9 | 567 | 662 | 851 |
| Jumping rope | Conditioning Exercise | 9 | 567 | 662 | 851 |
| Kayaking | Water Activities | 9 | 567 | 662 | 851 |
| Moving household items upstairs | Home Activities | 9 | 567 | 662 | 851 |
| Orienteering | Sports | 9 | 567 | 662 | 851 |
| Running downhill | Running | 9 | 567 | 662 | 851 |
| Rock climbing | Sports | 8.8 | 554 | 647 | 832 |
| Auto racing | Sports | 8.5 | 536 | 625 | 803 |
| Boxing | Sports | 8.5 | 536 | 625 | 803 |
| Flamenco dance | Dancing | 8.5 | 536 | 625 | 803 |
| Mining | Occupation | 8.5 | 536 | 625 | 803 |
| Pound | Conditioning Exercise | 8.5 | 536 | 625 | 803 |
| Racquetball | Sports | 8.5 | 536 | 625 | 803 |
| Ballroom dancing | Dancing | 8.4 | 529 | 617 | 794 |
| Carrying load upstairs | Walking | 8.3 | 523 | 610 | 784 |
| Drumming | Music Playing | 8.3 | 523 | 610 | 784 |
| Skateboard | Sports | 8.3 | 523 | 610 | 784 |
| Trampoline | Sports | 8.3 | 523 | 610 | 784 |
| Soccer | Sports | 8.25 | 520 | 606 | 780 |
| Bicycling for transportation | Transportation | 8.05 | 507 | 592 | 761 |
| Bicycling | Bicycling | 8 | 504 | 588 | 756 |
| Carrying heavy loads | Occupation | 8 | 504 | 588 | 756 |
| Carrying load | Walking | 8 | 504 | 588 | 756 |
| Carrying moderate loads up stairs | Occupation | 8 | 504 | 588 | 756 |
| Climbing hills | Walking | 8 | 504 | 588 | 756 |
| Fire fighter | Occupation | 8 | 504 | 588 | 756 |
| Football | Sports | 8 | 504 | 588 | 756 |
| Forestry | Occupation | 8 | 504 | 588 | 756 |
| Frisbee | Sports | 8 | 504 | 588 | 756 |
| Hockey | Sports | 8 | 504 | 588 | 756 |
| Lacrosse | Sports | 8 | 504 | 588 | 756 |
| Marching rapidly | Walking | 8 | 504 | 588 | 756 |
| Paddleball | Sports | 8 | 504 | 588 | 756 |
| Polo | Sports | 8 | 504 | 588 | 756 |
| Rock or mountain climbing | Sports | 8 | 504 | 588 | 756 |
| Skating | Sports | 8 | 504 | 588 | 756 |
| Swimming | Water Activities | 8 | 504 | 588 | 756 |
| Water running | Water Activities | 8 | 504 | 588 | 756 |
| Fencing | Sports | 7.9 | 498 | 581 | 747 |
| Virtual Reality Fitness | Conditioning Exercise | 7.9 | 498 | 581 | 747 |
| Bench step class | Conditioning Exercise | 7.8 | 491 | 573 | 737 |
| Futsal | Sports | 7.8 | 491 | 573 | 737 |
| Martial Arts | Sports | 7.8 | 491 | 573 | 737 |
| Running 4.3 to 4.8 mph | Running | 7.8 | 491 | 573 | 737 |
| Swimming laps | Water Activities | 7.8 | 491 | 573 | 737 |
| Using heavy tools such as shovel | Occupation | 7.8 | 491 | 573 | 737 |
| Walking treadmill | Walking | 7.8 | 491 | 573 | 737 |
| Snow shoeing | Winter Activities | 7.65 | 482 | 562 | 723 |
| Calisthenics | Conditioning Exercise | 7.5 | 473 | 551 | 709 |
| Snowboarding | Winter Activities | 7.5 | 473 | 551 | 709 |
| Stair climbing | Walking | 7.5 | 473 | 551 | 709 |
| Backpacking | Walking | 7.4 | 466 | 544 | 699 |
| Aerobic | Conditioning Exercise | 7.3 | 460 | 537 | 690 |
| Kickboxing | Sports | 7.3 | 460 | 537 | 690 |
| Rugby | Sports | 7.3 | 460 | 537 | 690 |
| Badminton | Sports | 7 | 441 | 515 | 662 |
| Basketball | Sports | 7 | 441 | 515 | 662 |
| Broomball | Sports | 7 | 441 | 515 | 662 |
| Elliptical trainer | Conditioning Exercise | 7 | 441 | 515 | 662 |
| Jet skiing | Water Activities | 7 | 441 | 515 | 662 |
| Kickball | Sports | 7 | 441 | 515 | 662 |
| Netball | Sports | 7 | 441 | 515 | 662 |
| Polynesian dance | Dancing | 7 | 441 | 515 | 662 |
| Ski jumping | Winter Activities | 7 | 441 | 515 | 662 |
| Sledding | Winter Activities | 7 | 441 | 515 | 662 |
| Wallyball | Sports | 7 | 441 | 515 | 662 |
| Shoveling | Occupation | 6.9 | 435 | 507 | 652 |
| E-bike for transportation | Transportation | 6.8 | 428 | 500 | 643 |
| E-bike without electronic support | Bicycling | 6.8 | 428 | 500 | 643 |
| Felling trees | Lawn & Garden | 6.8 | 428 | 500 | 643 |
| Ski machine | Conditioning Exercise | 6.8 | 428 | 500 | 643 |
| Steel mill | Occupation | 6.8 | 428 | 500 | 643 |
| Surfboard | Water Activities | 6.8 | 428 | 500 | 643 |
| Teaching exercise classes | Conditioning Exercise | 6.8 | 428 | 500 | 643 |
| Health club exercise | Conditioning Exercise | 6.65 | 419 | 489 | 628 |
| Carrying 50 to 150 pound load | Walking | 6.5 | 410 | 478 | 614 |
| Prusik climbing | Sports | 6.5 | 410 | 478 | 614 |
| Stand up paddle boarding | Water Activities | 6.5 | 410 | 478 | 614 |
| Aerobic dance | Conditioning Exercise | 6.4 | 403 | 470 | 605 |
| Chinese square dance | Dancing | 6.4 | 403 | 470 | 605 |
| Snow shoveling | Winter Activities | 6.4 | 403 | 470 | 605 |
| Tennis | Sports | 6.4 | 403 | 470 | 605 |
| Ballet exercises | Dancing | 6.3 | 397 | 463 | 595 |
| Clearing land | Lawn & Garden | 6.3 | 397 | 463 | 595 |
| Horse racing | Occupation | 6.3 | 397 | 463 | 595 |
| Laying crushed rock or gravel | Lawn & Garden | 6.3 | 397 | 463 | 595 |
| Pulling rickshaw | Transportation | 6.3 | 397 | 463 | 595 |
| Using heavy power tools such as pneumatic… | Occupation | 6.3 | 397 | 463 | 595 |
| Moving | Home Activities | 6.25 | 394 | 459 | 591 |
| Walking or walk downstairs or standing | Occupation | 6.25 | 394 | 459 | 591 |
| Aquatic cycling | Water Activities | 6.15 | 387 | 452 | 581 |
| Jogging | Running | 6.15 | 387 | 452 | 581 |
| Soldiers | Occupation | 6.15 | 387 | 452 | 581 |
| Therapeutic exercise ball | Conditioning Exercise | 6.15 | 387 | 452 | 581 |
| Native New Zealander PA | Conditioning Exercise | 6.05 | 381 | 445 | 572 |
| Afro-Cuban salsa | Conditioning Exercise | 6 | 378 | 441 | 567 |
| Cheerleading | Sports | 6 | 378 | 441 | 567 |
| Coaching | Sports | 6 | 378 | 441 | 567 |
| Drag racing | Sports | 6 | 378 | 441 | 567 |
| E-bike with light electronic support | Bicycling | 6 | 378 | 441 | 567 |
| Fishing in stream | Fishing & Hunting | 6 | 378 | 441 | 567 |
| Hiking | Walking | 6 | 378 | 441 | 567 |
| Jog/walk combination | Occupation | 6 | 378 | 441 | 567 |
| Military activities | Occupation | 6 | 378 | 441 | 567 |
| Moving icehouse | Winter Activities | 6 | 378 | 441 | 567 |
| Pushing plane in and out of hangar | Transportation | 6 | 378 | 441 | 567 |
| Resistance | Conditioning Exercise | 6 | 378 | 441 | 567 |
| Roofing | Inactivity | 6 | 378 | 441 | 567 |
| Shoveling snow | Lawn & Garden | 6 | 378 | 441 | 567 |
| Slimnastics | Conditioning Exercise | 6 | 378 | 441 | 567 |
| Tai chi chuan | Sports | 6 | 378 | 441 | 567 |
| Track and field | Sports | 6 | 378 | 441 | 567 |
| Wrestling | Sports | 6 | 378 | 441 | 567 |
| Zumba | Conditioning Exercise | 6 | 378 | 441 | 567 |
| Ballet | Dancing | 5.9 | 372 | 434 | 558 |
| Horse grooming | Occupation | 5.9 | 372 | 434 | 558 |
| Running/jogging | Running | 5.9 | 372 | 434 | 558 |
| Active | Sports | 5.8 | 365 | 426 | 548 |
| Children's games | Sports | 5.8 | 365 | 426 | 548 |
| Gardening with heavy power tools | Lawn & Garden | 5.8 | 365 | 426 | 548 |
| Hooping | Conditioning Exercise | 5.8 | 365 | 426 | 548 |
| Moving furniture | Home Activities | 5.8 | 365 | 426 | 548 |
| Resistance Training | Conditioning Exercise | 5.8 | 365 | 426 | 548 |
| Using crutches | Walking | 5.75 | 362 | 423 | 543 |
| Horseback riding | Occupation | 5.65 | 356 | 415 | 534 |
| Scuba diving | Water Activities | 5.65 | 356 | 415 | 534 |
| Salsa Dancing | Dancing | 5.55 | 350 | 408 | 524 |
| Alaska Native Games | Sports | 5.5 | 347 | 404 | 520 |
| Anishinaabe Jingle dancing | Dancing | 5.5 | 347 | 404 | 520 |
| Chopping wood | Lawn & Garden | 5.5 | 347 | 404 | 520 |
| Circuit training | Conditioning Exercise | 5.5 | 347 | 404 | 520 |
| Kung Fu Gymnastics | Sports | 5.5 | 347 | 404 | 520 |
| Massage therapist | Occupation | 5.5 | 347 | 404 | 520 |
| Rodeo sports | Sports | 5.5 | 347 | 404 | 520 |
| Shoveling dirt or mud | Lawn & Garden | 5.5 | 347 | 404 | 520 |
| Skateboarding | Sports | 5.5 | 347 | 404 | 520 |
| Square Dancing | Dancing | 5.5 | 347 | 404 | 520 |
| Coal mining | Occupation | 5.4 | 340 | 397 | 510 |
| Water aerobics | Conditioning Exercise | 5.4 | 340 | 397 | 510 |
| Wheel barrow | Lawn & Garden | 5.4 | 340 | 397 | 510 |
| Carrying groceries upstairs | Home Activities | 5.3 | 334 | 390 | 501 |
| Hiking or walking at a normal pace through… | Walking | 5.3 | 334 | 390 | 501 |
| Motorcycle racing | Sports | 5.3 | 334 | 390 | 501 |
| Swimming breaststroke | Water Activities | 5.3 | 334 | 390 | 501 |
| Airborne Shuffle | Occupation | 5 | 315 | 368 | 473 |
| Army type obstacle course exercise | Conditioning Exercise | 5 | 315 | 368 | 473 |
| Cleaning gutters | Home Repair | 5 | 315 | 368 | 473 |
| Digging | Lawn & Garden | 5 | 315 | 368 | 473 |
| Digging sandbox | Lawn & Garden | 5 | 315 | 368 | 473 |
| Dog sledding | Winter Activities | 5 | 315 | 368 | 473 |
| Excavating garage | Home Repair | 5 | 315 | 368 | 473 |
| Folk dancing | Dancing | 5 | 315 | 368 | 473 |
| Hanging sheet rock inside house | Home Repair | 5 | 315 | 368 | 473 |
| Hanging storm windows | Home Repair | 5 | 315 | 368 | 473 |
| Health club exercise classes general | Conditioning Exercise | 5 | 315 | 368 | 473 |
| Hunting | Fishing & Hunting | 5 | 315 | 368 | 473 |
| Laying sod | Lawn & Garden | 5 | 315 | 368 | 473 |
| Machine tooling | Occupation | 5 | 315 | 368 | 473 |
| Maple syruping/sugar bushing | Home Activities | 5 | 315 | 368 | 473 |
| Mowing lawn | Lawn & Garden | 5 | 315 | 368 | 473 |
| Praise with dance or run | Religious Activities | 5 | 315 | 368 | 473 |
| Snorkeling | Water Activities | 5 | 315 | 368 | 473 |
| Softball or baseball | Sports | 5 | 315 | 368 | 473 |
| Spreading dirt with a shovel | Inactivity | 5 | 315 | 368 | 473 |
| Stand up Paddleboard | Water Activities | 5 | 315 | 368 | 473 |
| Unicycling | Bicycling | 5 | 315 | 368 | 473 |
| Volleyball | Sports | 5 | 315 | 368 | 473 |
| Whitewater rafting | Water Activities | 5 | 315 | 368 | 473 |
| Apple Harvesting | Occupation | 4.8 | 302 | 353 | 454 |
| Carrying | Lawn & Garden | 4.8 | 302 | 353 | 454 |
| Cricket | Sports | 4.8 | 302 | 353 | 454 |
| Furriery | Occupation | 4.8 | 302 | 353 | 454 |
| Organizing a room | Home Activities | 4.8 | 302 | 353 | 454 |
| Tap | Dancing | 4.8 | 302 | 353 | 454 |
| Water walking | Water Activities | 4.8 | 302 | 353 | 454 |
| Body weight resistance exercises | Conditioning Exercise | 4.75 | 299 | 349 | 449 |
| Caulking | Home Repair | 4.75 | 299 | 349 | 449 |
| Walk/run play with children | Volunteer Activities | 4.65 | 293 | 342 | 439 |
| Walking/running, playing with child | Home Activities | 4.65 | 293 | 342 | 439 |
| Active video game | Video Games | 4.5 | 284 | 331 | 425 |
| Butchering animals | Home Activities | 4.5 | 284 | 331 | 425 |
| Carrying 15 - 155 lb load | Walking | 4.5 | 284 | 331 | 425 |
| Ethnic or cultural dancing | Dancing | 4.5 | 284 | 331 | 425 |
| Harvesting Produce | Lawn & Garden | 4.5 | 284 | 331 | 425 |
| Hauling water | Walking | 4.5 | 284 | 331 | 425 |
| Home repair | Home Repair | 4.5 | 284 | 331 | 425 |
| Jazz dancing | Dancing | 4.5 | 284 | 331 | 425 |
| Jogging on a mini-tramp | Running | 4.5 | 284 | 331 | 425 |
| Laying or removing carpet | Home Repair | 4.5 | 284 | 331 | 425 |
| Manual or unskilled labor | Occupation | 4.5 | 284 | 331 | 425 |
| Marching | Walking | 4.5 | 284 | 331 | 425 |
| Painting | Inactivity | 4.5 | 284 | 331 | 425 |
| Planting trees | Lawn & Garden | 4.5 | 284 | 331 | 425 |
| Pole dancing | Conditioning Exercise | 4.5 | 284 | 331 | 425 |
| Polishing floors | Home Activities | 4.5 | 284 | 331 | 425 |
| Sanding floors with a power sander | Inactivity | 4.5 | 284 | 331 | 425 |
| Scraping and painting sailboat or powerboat | Inactivity | 4.5 | 284 | 331 | 425 |
| Standing, moderate-to-heavy effort | Religious Activities | 4.5 | 284 | 331 | 425 |
| Standing, moderate/heavy tasks | Occupation | 4.5 | 284 | 331 | 425 |
| Standing, moderate/heavy work | Volunteer Activities | 4.5 | 284 | 331 | 425 |
| Walk/run | Home Repair | 4.5 | 284 | 331 | 425 |
| Washing and waxing hull of sailboat or… | Inactivity | 4.5 | 284 | 331 | 425 |
| Washing fence | Inactivity | 4.5 | 284 | 331 | 425 |
| Weeding | Lawn & Garden | 4.5 | 284 | 331 | 425 |
| Archery | Sports | 4.3 | 271 | 316 | 406 |
| Fishing related | Fishing & Hunting | 4.3 | 271 | 316 | 406 |
| Golf | Sports | 4.3 | 271 | 316 | 406 |
| Horse | Occupation | 4.3 | 271 | 316 | 406 |
| Masonary | Occupation | 4.3 | 271 | 316 | 406 |
| Planting crops or garden | Lawn & Garden | 4.3 | 271 | 316 | 406 |
| Planting seedlings | Lawn & Garden | 4.3 | 271 | 316 | 406 |
| Using medical knee scooter | Walking | 4.3 | 271 | 316 | 406 |
| Resistance training | Conditioning Exercise | 4.25 | 268 | 312 | 402 |
| Truck driving | Occupation | 4.25 | 268 | 312 | 402 |
| Standing, moderate effort | Occupation | 4.15 | 261 | 305 | 392 |
| Contemporary dancing | Dancing | 4.05 | 255 | 298 | 383 |
| Automobile body work | Home Repair | 4 | 252 | 294 | 378 |
| Building road | Occupation | 4 | 252 | 294 | 378 |
| Canoeing | Water Activities | 4 | 252 | 294 | 378 |
| Carrying 5 to 14 lb load | Walking | 4 | 252 | 294 | 378 |
| Chambermaid | Occupation | 4 | 252 | 294 | 378 |
| Curling | Sports | 4 | 252 | 294 | 378 |
| E-bike with high electronic support | Bicycling | 4 | 252 | 294 | 378 |
| Fishing from river bank and walking | Fishing & Hunting | 4 | 252 | 294 | 378 |
| General yard work at church | Religious Activities | 4 | 252 | 294 | 378 |
| Hacky sack | Sports | 4 | 252 | 294 | 378 |
| High ropes course | Sports | 4 | 252 | 294 | 378 |
| Hunting large marine animals | Fishing & Hunting | 4 | 252 | 294 | 378 |
| Irrigation channels | Lawn & Garden | 4 | 252 | 294 | 378 |
| Juggling | Sports | 4 | 252 | 294 | 378 |
| Marching band | Music Playing | 4 | 252 | 294 | 378 |
| Motocross | Sports | 4 | 252 | 294 | 378 |
| Paddle boat | Water Activities | 4 | 252 | 294 | 378 |
| Raking lawn | Lawn & Garden | 4 | 252 | 294 | 378 |
| Raking lawn or leaves | Lawn & Garden | 4 | 252 | 294 | 378 |
| Raking roof with snow rake | Lawn & Garden | 4 | 252 | 294 | 378 |
| Sacking grass | Lawn & Garden | 4 | 252 | 294 | 378 |
| Softball | Sports | 4 | 252 | 294 | 378 |
| Surfing | Water Activities | 4 | 252 | 294 | 378 |
| Table tennis | Sports | 4 | 252 | 294 | 378 |
| Tanning hides | Home Activities | 4 | 252 | 294 | 378 |
| Track and field | Sports | 4 | 252 | 294 | 378 |
| Video | Conditioning Exercise | 4 | 252 | 294 | 378 |
| Walking | Home Activities | 4 | 252 | 294 | 378 |
| Watering lawn or garden | Lawn & Garden | 4 | 252 | 294 | 378 |
| Yardwork | Lawn & Garden | 4 | 252 | 294 | 378 |
| Carpentry | Home Repair | 3.9 | 246 | 287 | 369 |
| Calisthenics | Conditioning Exercise | 3.8 | 239 | 279 | 359 |
| Drums | Music Playing | 3.8 | 239 | 279 | 359 |
| Frisbee golf | Sports | 3.8 | 239 | 279 | 359 |
| Garbage collector | Occupation | 3.8 | 239 | 279 | 359 |
| Gymnastics | Sports | 3.8 | 239 | 279 | 359 |
| Hiking slowly or ambling through fields and… | Walking | 3.8 | 239 | 279 | 359 |
| Home exercise | Conditioning Exercise | 3.8 | 239 | 279 | 359 |
| Laying tile or linoleum | Home Repair | 3.8 | 239 | 279 | 359 |
| Loading and/or unloading a car | Walking | 3.8 | 239 | 279 | 359 |
| Police Officer | Occupation | 3.8 | 239 | 279 | 359 |
| Pushing a wheelchair | Walking | 3.8 | 239 | 279 | 359 |
| Pushing or pulling stroller with child or… | Walking | 3.8 | 239 | 279 | 359 |
| Standing, moderate effort | Religious Activities | 3.8 | 239 | 279 | 359 |
| Standing, packing/unpacking boxes | Home Activities | 3.8 | 239 | 279 | 359 |
| Farming | Occupation | 3.65 | 230 | 268 | 345 |
| Walking on job | Occupation | 3.65 | 230 | 268 | 345 |
| Trimming shrubs or trees | Lawn & Garden | 3.55 | 224 | 261 | 335 |
| Upper body exercise | Conditioning Exercise | 3.55 | 224 | 261 | 335 |
| Calisthenics | Conditioning Exercise | 3.5 | 221 | 257 | 331 |
| Caribbean dance | Dancing | 3.5 | 221 | 257 | 331 |
| carrying groceries | Home Activities | 3.5 | 221 | 257 | 331 |
| Child care: standing | Home Repair | 3.5 | 221 | 257 | 331 |
| Cleaning heavy or major | Home Activities | 3.5 | 221 | 257 | 331 |
| Clearing light brush | Lawn & Garden | 3.5 | 221 | 257 | 331 |
| CurvesTM exercise routines in women | Conditioning Exercise | 3.5 | 221 | 257 | 331 |
| Descending stairs | Walking | 3.5 | 221 | 257 | 331 |
| Fishing | Fishing & Hunting | 3.5 | 221 | 257 | 331 |
| Fishing from river bank | Fishing & Hunting | 3.5 | 221 | 257 | 331 |
| Hang gliding | Sports | 3.5 | 221 | 257 | 331 |
| Lawn keeper | Occupation | 3.5 | 221 | 257 | 331 |
| Orange grove work | Occupation | 3.5 | 221 | 257 | 331 |
| Picking fruit or coffee from trees | Lawn & Garden | 3.5 | 221 | 257 | 331 |
| Scrubbing floors | Home Activities | 3.5 | 221 | 257 | 331 |
| Skydiving | Sports | 3.5 | 221 | 257 | 331 |
| Standing, bathing dog | Home Repair | 3.5 | 221 | 257 | 331 |
| Standing, child care | Volunteer Activities | 3.5 | 221 | 257 | 331 |
| Standing, moderate | Volunteer Activities | 3.5 | 221 | 257 | 331 |
| Touring/traveling/vacation involving walking | Miscellaneous | 3.5 | 221 | 257 | 331 |
| Trombone | Music Playing | 3.5 | 221 | 257 | 331 |
| Walking football/soccer | Sports | 3.5 | 221 | 257 | 331 |
| Walking for pleasure | Walking | 3.5 | 221 | 257 | 331 |
| Walking for transportation | Transportation | 3.5 | 221 | 257 | 331 |
| Walking with a day pack | Walking | 3.5 | 221 | 257 | 331 |
| Bowling | Sports | 3.4 | 214 | 250 | 321 |
| Sit to stand exercise | Conditioning Exercise | 3.4 | 214 | 250 | 321 |
| Standing - arts and crafts | Miscellaneous | 3.4 | 214 | 250 | 321 |
| Activities in a boat | Home Activities | 3.3 | 208 | 243 | 312 |
| Automobile repair | Home Repair | 3.3 | 208 | 243 | 312 |
| Cleaning | Home Activities | 3.3 | 208 | 243 | 312 |
| Cleaning church | Religious Activities | 3.3 | 208 | 243 | 312 |
| Cleaning windows | Home Activities | 3.3 | 208 | 243 | 312 |
| Croquet | Sports | 3.3 | 208 | 243 | 312 |
| Electrical work; plumbing moved to11516 | Occupation | 3.3 | 208 | 243 | 312 |
| Food shopping with or without a grocery cart… | Home Activities | 3.3 | 208 | 243 | 312 |
| Hunting birds | Home Activities | 3.3 | 208 | 243 | 312 |
| Hunting pigs | Home Activities | 3.3 | 208 | 243 | 312 |
| Jogging 2.6 to 3.7 mph | Running | 3.3 | 208 | 243 | 312 |
| Kitchen activity | Home Activities | 3.3 | 208 | 243 | 312 |
| Laundry worker | Occupation | 3.3 | 208 | 243 | 312 |
| Lawn bowling | Sports | 3.3 | 208 | 243 | 312 |
| Multiple household tasks all at once | Home Activities | 3.3 | 208 | 243 | 312 |
| Painting inside house | Inactivity | 3.3 | 208 | 243 | 312 |
| Sailing | Water Activities | 3.3 | 208 | 243 | 312 |
| Sports spectator | Sports | 3.3 | 208 | 243 | 312 |
| Standing, light/moderate effort | Occupation | 3.3 | 208 | 243 | 312 |
| Standing, light/moderate work | Volunteer Activities | 3.3 | 208 | 243 | 312 |
| Warehouse/Shipping Center | Occupation | 3.3 | 208 | 243 | 312 |
| Washing dishes | Religious Activities | 3.3 | 208 | 243 | 312 |
| Wiring | Inactivity | 3.3 | 208 | 243 | 312 |
| Construction | Occupation | 3.15 | 198 | 232 | 298 |
| Custodial work | Occupation | 3.05 | 192 | 224 | 288 |
| Airline flight attendant | Occupation | 3 | 189 | 221 | 284 |
| Airplane repair | Home Repair | 3 | 189 | 221 | 284 |
| Bakery | Occupation | 3 | 189 | 221 | 284 |
| Ballroom | Dancing | 3 | 189 | 221 | 284 |
| Cooking Indian bread or other food on an… | Home Activities | 3 | 189 | 221 | 284 |
| Diving | Water Activities | 3 | 189 | 221 | 284 |
| Drumming | Music Playing | 3 | 189 | 221 | 284 |
| Frisbee playing | Sports | 3 | 189 | 221 | 284 |
| General, moderate effort | Sports | 3 | 189 | 221 | 284 |
| Hammering nails | Home Repair | 3 | 189 | 221 | 284 |
| Horseshoe pitching | Sports | 3 | 189 | 221 | 284 |
| Hunting flying fox | Home Activities | 3 | 189 | 221 | 284 |
| Implied walking | Home Activities | 3 | 189 | 221 | 284 |
| Implied walking/standing - picking up yard | Lawn & Garden | 3 | 189 | 221 | 284 |
| Kitchen maid | Occupation | 3 | 189 | 221 | 284 |
| Locksmith | Occupation | 3 | 189 | 221 | 284 |
| Machine tooling light-to-moderate effort | Occupation | 3 | 189 | 221 | 284 |
| Making bed | Home Activities | 3 | 189 | 221 | 284 |
| Plumbing | Inactivity | 3 | 189 | 221 | 284 |
| Plumbing activities | Occupation | 3 | 189 | 221 | 284 |
| Put on and removal of tarp � sailboat | Inactivity | 3 | 189 | 221 | 284 |
| Repairing appliances | Inactivity | 3 | 189 | 221 | 284 |
| Riding snow blower | Lawn & Garden | 3 | 189 | 221 | 284 |
| Shuffleboard | Sports | 3 | 189 | 221 | 284 |
| Sweeping garage | Home Activities | 3 | 189 | 221 | 284 |
| Vacuuming | Home Activities | 3 | 189 | 221 | 284 |
| Walk/stand combination | Volunteer Activities | 3 | 189 | 221 | 284 |
| Walking the dog | Walking | 3 | 189 | 221 | 284 |
| Wand exercise | Conditioning Exercise | 3 | 189 | 221 | 284 |
| Water volleyball | Water Activities | 3 | 189 | 221 | 284 |
| Working in scene shop | Occupation | 3 | 189 | 221 | 284 |
| Cooking or food preparation | Home Activities | 2.9 | 183 | 213 | 274 |
| Foraging | Home Activities | 2.9 | 183 | 213 | 274 |
| gardening | Lawn & Garden | 2.9 | 183 | 213 | 274 |
| Patient care | Occupation | 2.9 | 183 | 213 | 274 |
| Snowmobiling | Winter Activities | 2.9 | 183 | 213 | 274 |
| Yoga | Conditioning Exercise | 2.85 | 180 | 209 | 269 |
| Active workstation | Music Playing | 2.8 | 176 | 206 | 265 |
| Arm Ergometer | Conditioning Exercise | 2.8 | 176 | 206 | 265 |
| Calisthenics | Conditioning Exercise | 2.8 | 176 | 206 | 265 |
| Dressing | Self Care | 2.8 | 176 | 206 | 265 |
| Driving tractor | Lawn & Garden | 2.8 | 176 | 206 | 265 |
| Motor scooter | Transportation | 2.8 | 176 | 206 | 265 |
| Sewing with a machine | Home Activities | 2.8 | 176 | 206 | 265 |
| Sitting, teaching stretching or yoga | Occupation | 2.8 | 176 | 206 | 265 |
| Stand | Home Repair | 2.8 | 176 | 206 | 265 |
| Standing, playing with child | Home Activities | 2.8 | 176 | 206 | 265 |
| Walk or run | Home Repair | 2.8 | 176 | 206 | 265 |
| Walking and carrying small child | Home Activities | 2.75 | 173 | 202 | 260 |
| Planting | Lawn & Garden | 2.6 | 164 | 191 | 246 |
| Billiards | Sports | 2.5 | 158 | 184 | 236 |
| Bird watching | Walking | 2.5 | 158 | 184 | 236 |
| Building a fire inside | Home Activities | 2.5 | 158 | 184 | 236 |
| Camping involving standing | Miscellaneous | 2.5 | 158 | 184 | 236 |
| Casino gambling | Miscellaneous | 2.5 | 158 | 184 | 236 |
| Child care | Home Repair | 2.5 | 158 | 184 | 236 |
| Cook | Occupation | 2.5 | 158 | 184 | 236 |
| Darts | Sports | 2.5 | 158 | 184 | 236 |
| Double bass | Music Playing | 2.5 | 158 | 184 | 236 |
| Dusting or polishing furniture | Home Activities | 2.5 | 158 | 184 | 236 |
| Feeding household animals | Home Activities | 2.5 | 158 | 184 | 236 |
| Football or baseball | Sports | 2.5 | 158 | 184 | 236 |
| Guitar | Music Playing | 2.5 | 158 | 184 | 236 |
| Hairstyling | Sports | 2.5 | 158 | 184 | 236 |
| Mail delivery | Occupation | 2.5 | 158 | 184 | 236 |
| Masonry | Occupation | 2.5 | 158 | 184 | 236 |
| Mopping | Home Activities | 2.5 | 158 | 184 | 236 |
| Operating heavy duty equipment | Occupation | 2.5 | 158 | 184 | 236 |
| Operating snow blower | Lawn & Garden | 2.5 | 158 | 184 | 236 |
| Pistol shooting or trap shooting | Home Activities | 2.5 | 158 | 184 | 236 |
| Putting away groceries | Home Activities | 2.5 | 158 | 184 | 236 |
| Retreat/family reunion activities involving… | Miscellaneous | 2.5 | 158 | 184 | 236 |
| Sitting, moderate work | Volunteer Activities | 2.5 | 158 | 184 | 236 |
| Snow blower | Winter Activities | 2.5 | 158 | 184 | 236 |
| Standing: arts and crafts | Miscellaneous | 2.5 | 158 | 184 | 236 |
| Standing: miscellaneous | Miscellaneous | 2.5 | 158 | 184 | 236 |
| Tailoring | Occupation | 2.5 | 158 | 184 | 236 |
| Truck | Transportation | 2.5 | 158 | 184 | 236 |
| Trumpet | Music Playing | 2.5 | 158 | 184 | 236 |
| Violin | Music Playing | 2.5 | 158 | 184 | 236 |
| Walking from house to car or bus | Walking | 2.5 | 158 | 184 | 236 |
| Walking to neighbor's house or family's house… | Walking | 2.5 | 158 | 184 | 236 |
| Elder care | Home Repair | 2.4 | 151 | 176 | 227 |
| Rifle exercises | Home Activities | 2.4 | 151 | 176 | 227 |
| Sitting: arts and crafts | Miscellaneous | 2.4 | 151 | 176 | 227 |
| Tai chi | Sports | 2.4 | 151 | 176 | 227 |
| Animal care | Home Repair | 2.3 | 145 | 169 | 217 |
| Balance Exercise Assist Robot | Conditioning Exercise | 2.3 | 145 | 169 | 217 |
| Bookbinding | Occupation | 2.3 | 145 | 169 | 217 |
| Carrying ~10 lb child | Walking | 2.3 | 145 | 169 | 217 |
| Cello | Music Playing | 2.3 | 145 | 169 | 217 |
| Conducting orchestra | Music Playing | 2.3 | 145 | 169 | 217 |
| Cutting and smoking fish | Home Activities | 2.3 | 145 | 169 | 217 |
| Fishing with a spear | Fishing & Hunting | 2.3 | 145 | 169 | 217 |
| Getting ready for bed | Self Care | 2.3 | 145 | 169 | 217 |
| Mail carrier | Occupation | 2.3 | 145 | 169 | 217 |
| Non-food shopping | Home Activities | 2.3 | 145 | 169 | 217 |
| Piano | Music Playing | 2.3 | 145 | 169 | 217 |
| Pilates | Conditioning Exercise | 2.3 | 145 | 169 | 217 |
| Serving food | Home Activities | 2.3 | 145 | 169 | 217 |
| Serving food at church | Religious Activities | 2.3 | 145 | 169 | 217 |
| Sitting on toilet | Self Care | 2.3 | 145 | 169 | 217 |
| Sitting, playing with child | Home Activities | 2.3 | 145 | 169 | 217 |
| Stretching | Conditioning Exercise | 2.3 | 145 | 169 | 217 |
| Tubing | Water Activities | 2.3 | 145 | 169 | 217 |
| Video game, light effort | Video Games | 2.3 | 145 | 169 | 217 |
| Police | Occupation | 2.25 | 142 | 165 | 213 |
| Laundry | Home Activities | 2.15 | 135 | 158 | 203 |
| Automobile or light truck driving | Transportation | 2 | 126 | 147 | 189 |
| Breastfeeding | Home Repair | 2 | 126 | 147 | 189 |
| Child care: sitting or kneeling | Home Repair | 2 | 126 | 147 | 189 |
| Cooking or food preparation - standing or… | Home Activities | 2 | 126 | 147 | 189 |
| Eating/talking at church or standing eating | Religious Activities | 2 | 126 | 147 | 189 |
| Fishing from boat or canoe | Fishing & Hunting | 2 | 126 | 147 | 189 |
| Flute | Music Playing | 2 | 126 | 147 | 189 |
| Grooming | Sports | 2 | 126 | 147 | 189 |
| Hunting large game from a car | Home Activities | 2 | 126 | 147 | 189 |
| Ice fishing | Winter Activities | 2 | 126 | 147 | 189 |
| Organ | Music Playing | 2 | 126 | 147 | 189 |
| Playing musical instruments | Music Playing | 2 | 126 | 147 | 189 |
| Preparing food at church | Religious Activities | 2 | 126 | 147 | 189 |
| Printing | Occupation | 2 | 126 | 147 | 189 |
| Sharpening tools | Inactivity | 2 | 126 | 147 | 189 |
| Shoe repair | Occupation | 2 | 126 | 147 | 189 |
| Showering | Sports | 2 | 126 | 147 | 189 |
| Sitting tasks | Occupation | 2 | 126 | 147 | 189 |
| Sitting, child care | Volunteer Activities | 2 | 126 | 147 | 189 |
| Sitting, playing an instrument at church | Religious Activities | 2 | 126 | 147 | 189 |
| Standing, holding child | Home Activities | 2 | 126 | 147 | 189 |
| Standing, light effort tasks | Home Activities | 2 | 126 | 147 | 189 |
| Standing, singing in church | Religious Activities | 2 | 126 | 147 | 189 |
| Touring/traveling/vacation involving riding… | Miscellaneous | 2 | 126 | 147 | 189 |
| Trapping game | Home Activities | 2 | 126 | 147 | 189 |
| Walk/stand combination for religious purposes | Religious Activities | 2 | 126 | 147 | 189 |
| Walking in church | Religious Activities | 2 | 126 | 147 | 189 |
| Wash dishes | Home Activities | 2 | 126 | 147 | 189 |
| Washing and waxing car | Inactivity | 2 | 126 | 147 | 189 |
| watching tv | Miscellaneous | 2 | 126 | 147 | 189 |
| Watering plants | Home Activities | 2 | 126 | 147 | 189 |
| Boating | Water Activities | 1.9 | 120 | 140 | 180 |
| Accordion | Music Playing | 1.8 | 113 | 132 | 170 |
| Brass instruments | Music Playing | 1.8 | 113 | 132 | 170 |
| Drawing | Miscellaneous | 1.8 | 113 | 132 | 170 |
| Engineer | Occupation | 1.8 | 113 | 132 | 170 |
| Flying airplane or helicoptor | Transportation | 1.8 | 113 | 132 | 170 |
| Hairstylist | Occupation | 1.8 | 113 | 132 | 170 |
| Horn | Music Playing | 1.8 | 113 | 132 | 170 |
| Horse cart | Sports | 1.8 | 113 | 132 | 170 |
| Ironing | Home Activities | 1.8 | 113 | 132 | 170 |
| Manager | Occupation | 1.8 | 113 | 132 | 170 |
| Paragliding | Sports | 1.8 | 113 | 132 | 170 |
| Passive | Sports | 1.8 | 113 | 132 | 170 |
| Sitting - in class | Miscellaneous | 1.8 | 113 | 132 | 170 |
| Sitting, fidget feet | Inactivity | 1.8 | 113 | 132 | 170 |
| sitting, typing or reading on a balance… | Miscellaneous | 1.8 | 113 | 132 | 170 |
| Standing tasks | Occupation | 1.8 | 113 | 132 | 170 |
| Standing, light work | Volunteer Activities | 1.8 | 113 | 132 | 170 |
| Woodwind instruments | Music Playing | 1.8 | 113 | 132 | 170 |
| Sit | Home Repair | 1.75 | 110 | 129 | 165 |
| Bathing | Self Care | 1.5 | 95 | 110 | 142 |
| Card playing | Miscellaneous | 1.5 | 95 | 110 | 142 |
| Chess game | Miscellaneous | 1.5 | 95 | 110 | 142 |
| Copying or filing documents | Miscellaneous | 1.5 | 95 | 110 | 142 |
| Eating | Self Care | 1.5 | 95 | 110 | 142 |
| Eating at church | Religious Activities | 1.5 | 95 | 110 | 142 |
| Reclining with baby | Home Repair | 1.5 | 95 | 110 | 142 |
| Retreat/family reunion activities involving… | Miscellaneous | 1.5 | 95 | 110 | 142 |
| Sitting - studying | Miscellaneous | 1.5 | 95 | 110 | 142 |
| Sitting at a sporting event | Miscellaneous | 1.5 | 95 | 110 | 142 |
| Sitting, light office work | Volunteer Activities | 1.5 | 95 | 110 | 142 |
| Sitting, listening to music or watching a… | Inactivity | 1.5 | 95 | 110 | 142 |
| Sitting, reading religious materials at home | Religious Activities | 1.5 | 95 | 110 | 142 |
| Standing | Inactivity | 1.5 | 95 | 110 | 142 |
| Standing in boat | Home Activities | 1.5 | 95 | 110 | 142 |
| Video game, handheld controller | Video Games | 1.5 | 95 | 110 | 142 |
| Sitting in church | Religious Activities | 1.4 | 88 | 103 | 132 |
| Board game playing | Miscellaneous | 1.3 | 82 | 96 | 123 |
| Handwashing | Home Repair | 1.3 | 82 | 96 | 123 |
| Having hair or nails done by someone else | Sports | 1.3 | 82 | 96 | 123 |
| Kneeling in church or at home | Religious Activities | 1.3 | 82 | 96 | 123 |
| Knitting | Home Activities | 1.3 | 82 | 96 | 123 |
| Reclining | Inactivity | 1.3 | 82 | 96 | 123 |
| Riding in a bus or train | Transportation | 1.3 | 82 | 96 | 123 |
| Riding in a car or truck | Transportation | 1.3 | 82 | 96 | 123 |
| Seated | Volunteer Activities | 1.3 | 82 | 96 | 123 |
| Sitting at a desk | Inactivity | 1.3 | 82 | 96 | 123 |
| Sitting meetings | Occupation | 1.3 | 82 | 96 | 123 |
| Sitting smoking | Inactivity | 1.3 | 82 | 96 | 123 |
| Sitting, computer work | Occupation | 1.3 | 82 | 96 | 123 |
| Sitting, meeting | Volunteer Activities | 1.3 | 82 | 96 | 123 |
| Sitting: talking in person | Miscellaneous | 1.3 | 82 | 96 | 123 |
| Sitting: writing | Miscellaneous | 1.3 | 82 | 96 | 123 |
| Standing quietly | Inactivity | 1.3 | 82 | 96 | 123 |
| Standing quietly in church | Religious Activities | 1.3 | 82 | 96 | 123 |
| Standing watching television | Inactivity | 1.3 | 82 | 96 | 123 |
| Standing workstation | Occupation | 1.3 | 82 | 96 | 123 |
| Standing, talking in church | Religious Activities | 1.3 | 82 | 96 | 123 |
| Standing: talking in person | Miscellaneous | 1.3 | 82 | 96 | 123 |
| Typing | Occupation | 1.3 | 82 | 96 | 123 |
| Whirlpool | Conditioning Exercise | 1.3 | 82 | 96 | 123 |
| Sitting quietly | Inactivity | 1.25 | 79 | 92 | 118 |
| Laughter | Miscellaneous | 1 | 63 | 74 | 95 |
| Lying quietly | Inactivity | 1 | 63 | 74 | 95 |
| Lying quietly and watching television | Inactivity | 1 | 63 | 74 | 95 |
| Meditating | Inactivity | 1 | 63 | 74 | 95 |
| Sitting in boat | Home Activities | 1 | 63 | 74 | 95 |
| Sitting: reading | Miscellaneous | 1 | 63 | 74 | 95 |
| Sleeping | Inactivity | 1 | 63 | 74 | 95 |
| Standing - reading | Miscellaneous | 1 | 63 | 74 | 95 |
Calories per hour. MET values: 2024 Adult Compendium of Physical Activities.