Calories burned
standing, light effort tasks
147 kcal / hour Standing, light effort tasks burns approximately 147 calories per hour for a 70 kg (154 lb) adult, and 74 calories in 30 minutes. Across the normal adult weight range the hourly figure runs from about 105 to 252 kcal.
It carries a MET value of 2 in the 2024 Adult Compendium of Physical Activities.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
MET 2 × 3.5 × 70 kg ÷ 200 = 2.45 kcal/min × 30 min = 74 kcal
Source—2024 Adult Compendium of Physical Activities—code 05184—ACSM energy equation—retrieved 2026-07
How this is worked out
- Take the MET value for standing, light effort tasks from the 2024 Adult Compendium of Physical Activities: MET 2.
- Convert MET to a rate using the ACSM relationship: multiply by 3.5, then by body mass in kilograms, then divide by 200. That gives kilocalories per minute.
- Multiply the rate by the number of minutes actually spent.
- Round to whole kilocalories. Nothing else is applied — no age factor, no sex factor, no proprietary adjustment, because the underlying data does not support one.
kcal/min = MET × 3.5 × mass(kg) ÷ 200 kcal = kcal/min × minutes 2 × 3.5 × 70 ÷ 200 = 2.45 kcal/min 2.45 × 60 min = 147 kcal
Calories burned standing, light effort tasks by body weight
Energy cost scales with the mass you move, so body weight changes the answer more than anything else. Full Compendium description: "Standing, light effort tasks (pump gas, change light bulb, etc.)".
| Body weight | 15 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 26 | 53 | 79 | 105 | 158 |
| 60 kg (132 lb) | 32 | 63 | 95 | 126 | 189 |
| 70 kg (154 lb) | 37 | 74 | 110 | 147 | 221 |
| 80 kg (176 lb) | 42 | 84 | 126 | 168 | 252 |
| 90 kg (198 lb) | 47 | 95 | 142 | 189 | 284 |
| 100 kg (220 lb) | 53 | 105 | 158 | 210 | 315 |
| 110 kg (243 lb) | 58 | 116 | 173 | 231 | 347 |
| 120 kg (265 lb) | 63 | 126 | 189 | 252 | 378 |
Figures in kilocalories (the "calories" on food labels). The highlighted row is the 70 kg reference adult used in the headline figure; the highlighted column is one hour.
SOURCE·2024 Adult Compendium of Physical Activities·REVIEWED JUL 2026
What 147 calories an hour actually means
At MET 2, standing, light effort tasks counts as light activity — it uses about 2 times the energy your body burns sitting still. For a 70 kg adult that works out to roughly 2 kcal per minute, or 147 kcal across a full hour.
Within home activities, that ranks 51th of 58 activities by energy cost, a little below laundry (MET 2.15) and above ironing (MET 1.8).
Put differently: one hour of standing, light effort tasks costs about the same energy as 30 minutes of ordinary walking.
On the food side, a slice of pizza (about 285 kcal) takes roughly 116 minutes of standing, light effort tasks to offset at that body weight. That framing is useful for scale, but it is worth saying plainly: exercise and diet are not a ledger that cancels neatly, and appetite tends to rise with activity.
A number this clean is a model. It does not know your gradient, your gear, the wind, or how hard you were actually trying.
Questions
How many calories does standing, light effort tasks burn per hour?
About 147 kcal per hour for a 70 kg (154 lb) adult, using the Compendium MET value of 2. A 90 kg adult burns closer to 189 kcal in the same hour, because energy cost scales almost directly with body mass.
How many calories does 30 minutes of standing, light effort tasks burn?
Roughly 74 kcal at 70 kg, 63 kcal at 60 kg and 105 kcal at 100 kg. Halving the time halves the calories — the relationship is linear.
What is the MET value of standing, light effort tasks?
2. One MET is the energy you use sitting quietly, so MET 2 means 2 times that rate.
Is this an exact number of calories?
No, and no calculator can give you one. MET values are population averages measured in laboratory conditions; your own figure varies with fitness, technique, terrain, temperature and body composition. Treat these numbers as a solid estimate for planning, not a precise measurement — and treat any device or site claiming three-digit precision with suspicion.
MET value from the 2024 Adult Compendium of Physical Activities (activity code 05184). Calories computed as MET × 3.5 × weight kg ÷ 200 per minute. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.
