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1
Personal Information
2
Exercise 1
3
Exercise 2
4
Exercise 3
5
Exercise 4
6
Sleep Hours
7
Daily Activity Other than Exercise or Sleep
Age
"Type or Scroll"
15
16
17
18
19
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22
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85
Height
"Type or Scroll"
4’ 5” / 134.62 cm
4’ 6” / 137.16 cm
4’ 7” / 139.7 cm
4’ 8” / 142.24 cm
4’ 9” / 144.78 cm
4’ 10” / 147.32 cm
4’ 11” / 149.86 cm
5’ 0” / 152.40 cm
5’ 1” / 154.94 cm
5’ 2” / 157.48 cm
5’ 3” / 160.02 cm
5’ 4” / 162.56 cm
5’ 5” / 165.1 cm
5’ 6” / 167.64 cm
5’ 7” / 170.18 cm
5’ 8” / 172.72 cm
5’ 9” / 175.26 cm
5’ 10” / 177.80 cm
5’ 11” / 180.34 cm
6’ 0” / 182.88 cm
6’ 1” / 185.42 cm
6’ 2” / 187.96 cm
6’ 3” / 190.50 cm
6’ 4” / 193.04 cm
6’ 5” / 195.58 cm
6’ 6” / 198.12 cm
6’ 7” / 200.66 cm
6’ 8” / 203.20 cm
6’ 9” / 205.74 cm
6’ 10” / 208.28 cm
6’11” / 210.82 cm
7’ 1” / 213.36 cm
7’ 2” / 215.90 cm
7’ 3” / 218.44 cm
7’ 4” / 220.98 cm
Weight
"Type or Scroll"
65 lbs / 29.48 kg
70 lbs / 31.75 kg
75 lbs / 34.02 kg
80 lbs / 36.29 kg
85 lbs / 38.56 kg
90 lbs / 40.82 kg
95 lbs / 43.09 kg
100 lbs / 45.36 kg
105 lbs / 47.63 kg
110 lbs / 49.90 kg
115 lbs / 52.16 kg
120 lbs / 54.43 kg
125 lbs / 56.70 kg
130 lbs / 58.97 kg
135 lbs / 61.23 kg
140 lbs / 63.50 kg
145 lbs / 65.77 kg
150 lbs / 68.04 kg
155 lbs / 70.31 kg
160 lbs / 72.57 kg
165 lbs / 74.84 kg
170 lbs / 77.11 kg
175 lbs / 79.38 kg
180 lbs / 81.65 kg
185 lbs / 83.91 kg
190 lbs / 86.18 kg
195 lbs / 88.45 kg
200 lbs / 90.72 kg
205 lbs / 92.99 kg
210 lbs / 95.25 kg
215 lbs / 97.52 kg
220 lbs / 99.79 kg
225 lbs / 102.06 kg
230 lbs / 104.33 kg
235 lbs / 106.59 kg
240 lbs / 108.86 kg
245 lbs / 111.13 kg
250 lbs / 113.40 kg
255 lbs / 115.67 kg
260 lbs / 117.93 kg
265 lbs / 120.20 kg
270 lbs / 122.47 kg
275 lbs / 124.74 kg
280 lbs / 127.01 kg
285 lbs / 129.27 kg
290 lbs / 131.54 kg
295 lbs / 133.81 kg
300 lbs / 136.08 kg
305 lbs / 138.35 kg
310 lbs / 140.61 kg
315 lbs / 142.88 kg
320 lbs / 145.15 kg
325 lbs / 147.42 kg
330 lbs / 149.69 kg
335 lbs / 151.95 kg
340 lbs / 154.22 kg
345 lbs / 156.49 kg
350 lbs / 158.76 kg
Sex
"Type or Scroll"
Male
Female
Harris Benedict
Next
Exercise #1 (Type)
"Type or Scroll"
Bicycling, E Bike and Stationary Bike
Walking and Running
Aerobic, Calisthenics, Yoga and Pilates
Weights and Resistance Training
Water Activities
Rowing, Ski, and Stair Machine
Sports
Exercise & MET Value
"Type or Scroll"
Bicycling, general / MET 7.0
Bicycling, self-selected easy pace / MET 4.3
Bicycling, leisure, 9.4 mph / MET 5.8
Bicycling, 10-11.9 mph, leisure, slow, light effort / MET 6.8
Bicycling, 12-13.9 mph, leisure, moderate effort / MET 6.8
Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort / MET 10.0
Bicycling, 16-19 mph, racing/not drafting / MET 12.0
Bicycling, mountain, uphill, vigorous / MET 14.0
Bicycling, >20 mph, racing, not drafting / MET 16.8
Bicycling, BMX / MET 8.5
Bicycling, mountain, general / MET 8.5
E-bike (electrically assisted) without electronic support / MET 6.8
E-bike (electrically assisted) with light electronic support / MET 6.0
E-bike (electrically assisted) with high electronic support / MET 4.0
Bicycling, stationary, general / MET 6.8
Bicycling, stationary, 25-30 watts, very light to light effort / MET 3.5
Bicycling, stationary, 50 watts, light effort / MET 4.0
Bicycling, stationary, 60 watts, light to moderate effort / MET 5.0
Bicycling, stationary, 70-80 watts / MET 5.8
Bicycling, stationary, 90-100 watts, moderate to vigorous / MET 6.0
Bicycling, stationary, 101-125 watts / MET 6.8
Bicycling, stationary, 126-150 watts / MET 8.0
Bicycling, stationary, 151-199 watts / MET 10.3
Bicycling, stationary, 200-229 watts, vigorous / MET 10.8
Bicycling, stationary, 230-250 watts, very vigorous / MET 12.5
Bicycling, stationary, 270-305 watts, very vigorous / MET 13.8
Bicycling, stationary, >325 watts, very vigorous / MET 16.3
Exercise & MET Value
"Type or Scroll"
Walking, 2.5 mph, firm, level surface / MET 3.0
Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface / MET 3.8
Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise / MET 4.8
Walking, 4.0 to 4.4 mph (6.4 to 7.0 km/h), level, firm surface, very brisk pace / MET 5.5
Walking, 4.5 to 4.9 mph, level, firm surface, very, very brisk / MET 7.0
Walking, 5.0 to 5.5 mph (8.8 to 8.9 km/h), level, firm surface / MET 7.0
Walking, for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski poles, Nordic walking, level, moderate pace / MET 4.3
Walking, for exercise, 3.6 to 4.4 mph (5.8 to 7.1 km/h), with ski poles, Nordic walking, level, moderate pace / MET 5.3
Walking, for exercise, 4.5 to 5.0 mph, with ski poles, Nordic walking, level, fast pace / MET 8.5
Walking, for exercise, with ski poles, Nordic walking, uphill, moderate pace / MET 8.8
Walking, for exercise, with ski poles, Nordic walking, level ground, carrying 20 to 30 lb load / MET 10.8
Walking, for exercise, with ski poles, Nordic walking, uphill, carrying 20 to 30 lb load / MET 12.3
Walking, treadmill, 1.2 to 1.9 mph, 0% grade (1.9 to 3.0 km/h) / MET 2.8
Walking, treadmill, 2.0 to 2.4 mph (3.2 to 3.9 km/h), 0% grade / MET 3.0
Walking, treadmill, 2.5 to 2.9 mph (4.0 to 4.7 km/h), 0% grade / MET 3.5
Walking, treadmill, 3.0 to 3.4 mph (4.8 to 5.5 km/h), 0% grade / MET 3.8
Walking, treadmill, 3.5 to 3.9 mph (5.6 to 6.3 km/h), 0% grade / MET 4.8
Walking, treadmill, 4.0 to 4.4 mph (6.4 to 7.1 km/h), 0% grade / MET 5.8
Walking, treadmill, 4.5 to 4.9 mph (7.2 to 7.9 km/h), 0% grade / MET 6.8
Walking, treadmill, 5.0 to 5.5 mph (8.0 to 8.9 km/h), 0% grade / MET 8.3
Hiking, cross country / MET 6.0
Hiking slowly or ambling through fields and hillsides, no load / MET 3.8
Hiking or walking at a normal pace through fields and hillsides, no load / MET 5.3
Climbing hills, no load, 1 to 5% grade, moderate-to-brisk pace / MET 5.3
Backpacking, hiking with a daypack, organized walking with daypack / MET 7.8
Jog/walk combination (jogging component of less than 10 minutes) / MET 6.0
Jogging, general, self-selected pace / MET 7.5
Jogging, in place / MET 4.8
Jogging 2.6 to 3.7 mph / MET 3.3
Running, 4 to 4.2 mph (13 min/mile) / MET 6.5
Running 4.3 to 4.8 mph / MET 7.8
Running, 5.0 to 5.2 mph (12 min/mile) / MET / MET 8.5
Running, 5.5 -5.8 mph / MET / MET 9.0
Running, 6-6.3 mph (10 min/mile) / MET 9.3
Running, 6.7 mph (9 min/mile) / MET 10.5
Running, 7.5 mph (8 min/mile) / MET 11.8
Running, 8.6 mph (7 min/mile) / MET 12.5
Running, 10 mph (6 min/mile) / MET 14.8
Running curved treadmill, 5.0 to 5.9 mph / MET 14.8
Running curved treadmill, 7.0 to 7.9 mph / MET 12.0
Running curved treadmill, 8.0 to 8.9 mph / MET 14.0
Running curved treadmill, 9.0 to 9.9 mph / MET 16.8
Exercise & MET Value
"Type or Scroll"
Aerobic, general / MET 7.3
Aerobic, step, with 4-inch step / MET 5.5
Aerobic, step, with 6 – 8 inch step / MET 7.3
Aerobic, step, with 10 – 12 inch step / MET 9.0
Bench step class, general / MET 7.8
Aerobic dance, low impact, moderate effort / MET 4.8
Aerobic dance, high impact, vigorous effort / MET 8.0
Aerobic dance wearing 10-15 lb weights / MET 10.0
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort / MET 7.5
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort / MET 3.8
Calisthenics (e.g., curl ups, abdominal crunches, plank), light effort / MET 2.8
Calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor / MET 3.5
Rope skipping exercise, general / MET 11.0
High intensity interval exercise, moderate effort / MET 7.0
High intensity interval exercise, burpees, mountain climbers, squat jumps, Tabata, vigorous effort / MET 11.0
Yoga, Hatha / MET 2.3
Yoga, Hatha, high intensity / MET 8.0
Yoga, Surya Namaskar / MET 3.5
Yoga, Vinyasa / MET 2.7
Pilates, traditional, mat / MET 1.8
Pilates, general / MET 2.8
Exercise & MET Value
"Type or Scroll"
Circuit training, body weight exercises / MET 6.0
Circuit training, light effort / MET 3.5
Circuit training, moderate effort / MET 5.0
Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity / MET 7.5
Resistance (weight lifting - free weight, nautilus or universal-type), power lifting or body building, vigorous effort / MET 6.0
Resistance (weight) training, squats, deadlift, slow or explosive effort / MET 5.0
Resistance (weight) training, multiple exercises, 8-15 reps at varied resistance / MET 3.5
Resistance Training, circuit, reciprocol supersets, peripheral hear action training / MET 5.8
Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), general / MET 3.0
Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), high intensity / MET 6.5
Kettle bell swings / MET 9.8
Health club exercise classes general, gym/weight training combined in one visit / MET 5.0
Exercise & MET Value
"Type or Scroll"
Swimming laps, freestyle, slow, recreational / MET 5.8
Swimming laps, freestyle, fast, vigorous effort / MET 9.8
Swimming breaststroke, recreational / MET 5.3
Swimming, sidestroke, general / MET 7.0
Swimming, leisurely, not lap swimming, general / MET 6.0
Swimming, backstroke, recreational / MET 4.8
Swimming, backstroke, training or competition / MET 9.5
Water aerobics, water calisthenics, water exercise / MET 5.3
Water aerobics, water calisthenics, general / MET 5.5
Water aerobics, resistance exercises / MET 3.8
Water aerobics, high intensity / MET 7.5
Water walking, light effort, slow pace / MET 2.5
Water walking, moderate effort, moderate pace / MET 4.8
Water walking, vigorous effort, brisk pace / MET 6.8
Water jogging, vigorous effort / MET 9.8
Water running, 30 steps/min, slow / MET 6.5
Water running, 40 steps/min, moderate / MET 7.5
Water running, 50 steps/min, fast / MET 8.5
Water running, 60 steps/min, very fast / MET 9.8
Aquatic cycling, 25 W, 40-50 RPM / MET 2.8
Aquatic cycling, 25 W, 60-70 RPM / MET 4.8
Aquatic cycling, 50 W, 40-50 RPM / MET 3.8
Aquatic cycling, 50 W, 60-70 RPM / MET 6.0
Aquatic cycling, 75 W, 60-70 RPM / MET 6.3
Aquatic cycling, 100 W, 60-70 RPM / MET 7.5
Aquatic cycling, 80-89 RPM / MET 8.5
Aquatic cycling, 90+ RPM / MET 10.3
Exercise & MET Value
"Type or Scroll"
Rowing, stationary ergometer, general, vigorous effort / MET 7.3
Rowing, stationary ergometer, general, <100 watts, moderate effort / MET 5.0
Rowing, stationary, 100 to 149 watts, vigorous effort / MET 7.5
Rowing, stationary, 150 to 199 watts, vigorous effort / MET 11.0
Rowing, stationary, ≥ 200 watts, very vigorous effort / MET 14.0
Rowing, simulated crew in a water tank, single oar, 33 strokes/min / MET 15.5
Rowing, single scull, ergometer, ergometer on slides, racing speed (32+ strokes/min, >10 mph) / MET 15.5
Stair treadmill ergometer, general / MET 9.3
Elliptical trainer, moderate effort / MET 6.0
Elliptical trainer, vigorous effort / MET 9.0
Ski machine, general / MET 6.8
Ski ergometer, cross country, double poling, slow to moderate speed / MET 10.5
Ski ergometer, cross country, double poling, fast to maximum speed / MET 18.0
Slide board exercise, general / MET 10.5
Exercise & MET Value
"Type or Scroll"
Basketball, general / MET 7.5
Bowling / MET 3.0
Boxing, punching bag / MET 5.8
Boxing, punching bag, 60 b/min / MET 5.8
Boxing, punching bag, 120 b/min / MET 8.5
Boxing, punching bag, 180 b/min / MET 10.8
Croquet / MET 3.3
Curling / MET 4.0
Darts, wall or lawn / MET 2.5
Horseback riding, general / MET 5.5
Paddleball, casual, general / MET 6.0
Paddleball, competitive / MET 10.0
Racquetball, general / MET 7.0
Racquetball, competitive / MET 10.0
Rock or mountain climbing / MET 8.0
Softball or baseball, fast or slow pitch, general, moderate effort / MET 5.0
Table tennis, ping pong / MET 4.0
Tennis, general, moderate effort / MET 6.8
Tennis, general, competitive / MET 8.0
Tennis, doubles / MET 6.0
Tennis, singles / MET 8.0
Tennis, hitting balls, non-game play, moderate effort / MET 5.0
Trampoline, recreational / MET 6.3
Trampoline, competitive / MET 10.3
Volleyball / MET 4.0
MET
Label
RMR - Harris Benedict A
RMR (ml/kg/min) A
Corrected MET A
Corrected Calorie Burn
Exercise Duration (Time)
"Type or Scroll"
5 mins
10 mins
15 mins
20 mins
25 mins
30 mins
35 mins
40 mins
45 mins
50 mins
55 mins
1 Hour
1 Hr. 5 mins
1 Hr. 10 mins
1 Hr. 15 mins
1 Hr. 20 mins
1 Hr. 25 mins
1 Hr. 30 mins
1 Hr. 35 mins
1 Hr. 40 mins
1 Hr. 45 mins
1 Hr. 50 mins
1 Hr. 55 mins
2 Hour
2 Hr. 5 mins
2 Hr. 10 mins
2 Hr. 15 mins
2 Hr. 20 mins
2 Hr. 25 mins
2 Hr. 30 mins
2 Hr. 35 mins
2 Hr. 40 mins
2 Hr. 45 mins
2 Hr. 50 mins
2 Hr. 55 mins
3 Hour
3 Hr. 5 mins
3 Hr. 10 mins
3 Hr. 15 mins
3 Hr. 20 mins
3 Hr. 25 mins
3 Hr. 30 mins
3 Hr. 35 mins
3 Hr. 40 mins
3 Hr. 45 mins
3 Hr. 50 mins
3 Hr. 55 mins
4 Hours
Previous
Next
Exercise #2 (Type)
"Type or Scroll"
Bicycling, E Bike and Stationary Bike
Walking and Running
Aerobic, Calisthenics, Yoga and Pilates
Weights and Resistance Training
Water Activities
Rowing, Ski, and Stair Machine
Sports
Exercise & MET Value
"Type or Scroll"
Bicycling, general / MET 7.0
Bicycling, self-selected easy pace / MET 4.3
Bicycling, leisure, 9.4 mph / MET 5.8
Bicycling, 10-11.9 mph, leisure, slow, light effort / MET 6.8
Bicycling, 12-13.9 mph, leisure, moderate effort / MET 6.8
Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort / MET 10.0
Bicycling, 16-19 mph, racing/not drafting / MET 12.0
Bicycling, mountain, uphill, vigorous / MET 14.0
Bicycling, >20 mph, racing, not drafting / MET 16.8
Bicycling, BMX / MET 8.5
Bicycling, mountain, general / MET 8.5
E-bike (electrically assisted) without electronic support / MET 6.8
E-bike (electrically assisted) with light electronic support / MET 6.0
E-bike (electrically assisted) with high electronic support / MET 4.0
Bicycling, stationary, general / MET 6.8
Bicycling, stationary, 25-30 watts, very light to light effort / MET 3.5
Bicycling, stationary, 50 watts, light effort / MET 4.0
Bicycling, stationary, 60 watts, light to moderate effort / MET 5.0
Bicycling, stationary, 70-80 watts / MET 5.8
Bicycling, stationary, 90-100 watts, moderate to vigorous / MET 6.0
Bicycling, stationary, 101-125 watts / MET 6.8
Bicycling, stationary, 126-150 watts / MET 8.0
Bicycling, stationary, 151-199 watts / MET 10.3
Bicycling, stationary, 200-229 watts, vigorous / MET 10.8
Bicycling, stationary, 230-250 watts, very vigorous / MET 12.5
Bicycling, stationary, 270-305 watts, very vigorous / MET 13.8
Bicycling, stationary, >325 watts, very vigorous / MET 16.3
Exercise & MET Value
"Type or Scroll"
Walking, 2.5 mph, firm, level surface / MET 3.0
Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface / MET 3.8
Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise / MET 4.8
Walking, 4.0 to 4.4 mph (6.4 to 7.0 km/h), level, firm surface, very brisk pace / MET 5.5
Walking, 4.5 to 4.9 mph, level, firm surface, very, very brisk / MET 7.0
Walking, 5.0 to 5.5 mph (8.8 to 8.9 km/h), level, firm surface / MET 7.0
Walking, for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski poles, Nordic walking, level, moderate pace / MET 4.3
Walking, for exercise, 3.6 to 4.4 mph (5.8 to 7.1 km/h), with ski poles, Nordic walking, level, moderate pace / MET 5.3
Walking, for exercise, 4.5 to 5.0 mph, with ski poles, Nordic walking, level, fast pace / MET 8.5
Walking, for exercise, with ski poles, Nordic walking, uphill, moderate pace / MET 8.8
Walking, for exercise, with ski poles, Nordic walking, level ground, carrying 20 to 30 lb load / MET 10.8
Walking, for exercise, with ski poles, Nordic walking, uphill, carrying 20 to 30 lb load / MET 12.3
Walking, treadmill, 1.2 to 1.9 mph, 0% grade (1.9 to 3.0 km/h) / MET 2.8
Walking, treadmill, 2.0 to 2.4 mph (3.2 to 3.9 km/h), 0% grade / MET 3.0
Walking, treadmill, 2.5 to 2.9 mph (4.0 to 4.7 km/h), 0% grade / MET 3.5
Walking, treadmill, 3.0 to 3.4 mph (4.8 to 5.5 km/h), 0% grade / MET 3.8
Walking, treadmill, 3.5 to 3.9 mph (5.6 to 6.3 km/h), 0% grade / MET 4.8
Walking, treadmill, 4.0 to 4.4 mph (6.4 to 7.1 km/h), 0% grade / MET 5.8
Walking, treadmill, 4.5 to 4.9 mph (7.2 to 7.9 km/h), 0% grade / MET 6.8
Walking, treadmill, 5.0 to 5.5 mph (8.0 to 8.9 km/h), 0% grade / MET 8.3
Hiking, cross country / MET 6.0
Hiking slowly or ambling through fields and hillsides, no load / MET 3.8
Hiking or walking at a normal pace through fields and hillsides, no load / MET 5.3
Climbing hills, no load, 1 to 5% grade, moderate-to-brisk pace / MET 5.3
Backpacking, hiking with a daypack, organized walking with daypack / MET 7.8
Jog/walk combination (jogging component of less than 10 minutes) / MET 6.0
Jogging, general, self-selected pace / MET 7.5
Jogging, in place / MET 4.8
Jogging 2.6 to 3.7 mph / MET 3.3
Running, 4 to 4.2 mph (13 min/mile) / MET 6.5
Running 4.3 to 4.8 mph / MET 7.8
Running, 5.0 to 5.2 mph (12 min/mile) / MET / MET 8.5
Running, 5.5 -5.8 mph / MET / MET 9.0
Running, 6-6.3 mph (10 min/mile) / MET 9.3
Running, 6.7 mph (9 min/mile) / MET 10.5
Running, 7.5 mph (8 min/mile) / MET 11.8
Running, 8.6 mph (7 min/mile) / MET 12.5
Running, 10 mph (6 min/mile) / MET 14.8
Running curved treadmill, 5.0 to 5.9 mph / MET 14.8
Running curved treadmill, 7.0 to 7.9 mph / MET 12.0
Running curved treadmill, 8.0 to 8.9 mph / MET 14.0
Running curved treadmill, 9.0 to 9.9 mph / MET 16.8
Exercise & MET Value
"Type or Scroll"
Aerobic, general / MET 7.3
Aerobic, step, with 4-inch step / MET 5.5
Aerobic, step, with 6 – 8 inch step / MET 7.3
Aerobic, step, with 10 – 12 inch step / MET 9.0
Bench step class, general / MET 7.8
Aerobic dance, low impact, moderate effort / MET 4.8
Aerobic dance, high impact, vigorous effort / MET 8.0
Aerobic dance wearing 10-15 lb weights / MET 10.0
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort / MET 7.5
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort / MET 3.8
Calisthenics (e.g., curl ups, abdominal crunches, plank), light effort / MET 2.8
Calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor / MET 3.5
Rope skipping exercise, general / MET 11.0
High intensity interval exercise, moderate effort / MET 7.0
High intensity interval exercise, burpees, mountain climbers, squat jumps, Tabata, vigorous effort / MET 11.0
Yoga, Hatha / MET 2.3
Yoga, Hatha, high intensity / MET 8.0
Yoga, Surya Namaskar / MET 3.5
Yoga, Vinyasa / MET 2.7
Pilates, traditional, mat / MET 1.8
Pilates, general / MET 2.8
Exercise & MET Value
"Type or Scroll"
Circuit training, body weight exercises / MET 6.0
Circuit training, light effort / MET 3.5
Circuit training, moderate effort / MET 5.0
Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity / MET 7.5
Resistance (weight lifting - free weight, nautilus or universal-type), power lifting or body building, vigorous effort / MET 6.0
Resistance (weight) training, squats, deadlift, slow or explosive effort / MET 5.0
Resistance (weight) training, multiple exercises, 8-15 reps at varied resistance / MET 3.5
Resistance Training, circuit, reciprocol supersets, peripheral hear action training / MET 5.8
Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), general / MET 3.0
Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), high intensity / MET 6.5
Kettle bell swings / MET 9.8
Health club exercise classes general, gym/weight training combined in one visit / MET 5.0
Exercise & MET Value
"Type or Scroll"
Swimming laps, freestyle, slow, recreational / MET 5.8
Swimming laps, freestyle, fast, vigorous effort / MET 9.8
Swimming breaststroke, recreational / MET 5.3
Swimming, sidestroke, general / MET 7.0
Swimming, leisurely, not lap swimming, general / MET 6.0
Swimming, backstroke, recreational / MET 4.8
Swimming, backstroke, training or competition / MET 9.5
Water aerobics, water calisthenics, water exercise / MET 5.3
Water aerobics, water calisthenics, general / MET 5.5
Water aerobics, resistance exercises / MET 3.8
Water aerobics, high intensity / MET 7.5
Water walking, light effort, slow pace / MET 2.5
Water walking, moderate effort, moderate pace / MET 4.8
Water walking, vigorous effort, brisk pace / MET 6.8
Water jogging, vigorous effort / MET 9.8
Water running, 30 steps/min, slow / MET 6.5
Water running, 40 steps/min, moderate / MET 7.5
Water running, 50 steps/min, fast / MET 8.5
Water running, 60 steps/min, very fast / MET 9.8
Aquatic cycling, 25 W, 40-50 RPM / MET 2.8
Aquatic cycling, 25 W, 60-70 RPM / MET 4.8
Aquatic cycling, 50 W, 40-50 RPM / MET 3.8
Aquatic cycling, 50 W, 60-70 RPM / MET 6.0
Aquatic cycling, 75 W, 60-70 RPM / MET 6.3
Aquatic cycling, 100 W, 60-70 RPM / MET 7.5
Aquatic cycling, 80-89 RPM / MET 8.5
Aquatic cycling, 90+ RPM / MET 10.3
Exercise & MET Value
"Type or Scroll"
Rowing, stationary ergometer, general, vigorous effort / MET 7.3
Rowing, stationary ergometer, general, <100 watts, moderate effort / MET 5.0
Rowing, stationary, 100 to 149 watts, vigorous effort / MET 7.5
Rowing, stationary, 150 to 199 watts, vigorous effort / MET 11.0
Rowing, stationary, ≥ 200 watts, very vigorous effort / MET 14.0
Rowing, simulated crew in a water tank, single oar, 33 strokes/min / MET 15.5
Rowing, single scull, ergometer, ergometer on slides, racing speed (32+ strokes/min, >10 mph) / MET 15.5
Stair treadmill ergometer, general / MET 9.3
Elliptical trainer, moderate effort / MET 6.0
Elliptical trainer, vigorous effort / MET 9.0
Ski machine, general / MET 6.8
Ski ergometer, cross country, double poling, slow to moderate speed / MET 10.5
Ski ergometer, cross country, double poling, fast to maximum speed / MET 18.0
Slide board exercise, general / MET 10.5
Exercise & MET Value
"Type or Scroll"
Basketball, general / MET 7.5
Bowling / MET 3.0
Boxing, punching bag / MET 5.8
Boxing, punching bag, 60 b/min / MET 5.8
Boxing, punching bag, 120 b/min / MET 8.5
Boxing, punching bag, 180 b/min / MET 10.8
Croquet / MET 3.3
Curling / MET 4.0
Darts, wall or lawn / MET 2.5
Horseback riding, general / MET 5.5
Paddleball, casual, general / MET 6.0
Paddleball, competitive / MET 10.0
Racquetball, general / MET 7.0
Racquetball, competitive / MET 10.0
Rock or mountain climbing / MET 8.0
Softball or baseball, fast or slow pitch, general, moderate effort / MET 5.0
Table tennis, ping pong / MET 4.0
Tennis, general, moderate effort / MET 6.8
Tennis, general, competitive / MET 8.0
Tennis, doubles / MET 6.0
Tennis, singles / MET 8.0
Tennis, hitting balls, non-game play, moderate effort / MET 5.0
Trampoline, recreational / MET 6.3
Trampoline, competitive / MET 10.3
Volleyball / MET 4.0
MET
RMR - Harris Benedict
RMR (ml/kg/min)
Corrected MET
Corrected Calorie Burn
Exercise Duration (Time)
"Type or Scroll"
5 mins
10 mins
15 mins
20 mins
25 mins
30 mins
35 mins
40 mins
45 mins
50 mins
55 mins
1 Hour
1 Hr. 5 mins
1 Hr. 10 mins
1 Hr. 15 mins
1 Hr. 20 mins
1 Hr. 25 mins
1 Hr. 30 mins
1 Hr. 35 mins
1 Hr. 40 mins
1 Hr. 45 mins
1 Hr. 50 mins
1 Hr. 55 mins
2 Hour
2 Hr. 5 mins
2 Hr. 10 mins
2 Hr. 15 mins
2 Hr. 20 mins
2 Hr. 25 mins
2 Hr. 30 mins
2 Hr. 35 mins
2 Hr. 40 mins
2 Hr. 45 mins
2 Hr. 50 mins
2 Hr. 55 mins
3 Hour
3 Hr. 5 mins
3 Hr. 10 mins
3 Hr. 15 mins
3 Hr. 20 mins
3 Hr. 25 mins
3 Hr. 30 mins
3 Hr. 35 mins
3 Hr. 40 mins
3 Hr. 45 mins
3 Hr. 50 mins
3 Hr. 55 mins
4 Hours
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Exercise #3 (Type)
"Type or Scroll"
Bicycling, E Bike and Stationary Bike
Walking and Running
Aerobic, Calisthenics, Yoga and Pilates
Weights and Resistance Training
Water Activities
Rowing, Ski, and Stair Machine
Sports
Exercise & MET Value
"Type or Scroll"
Bicycling, general / MET 7.0
Bicycling, self-selected easy pace / MET 4.3
Bicycling, leisure, 9.4 mph / MET 5.8
Bicycling, 10-11.9 mph, leisure, slow, light effort / MET 6.8
Bicycling, 12-13.9 mph, leisure, moderate effort / MET 6.8
Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort / MET 10.0
Bicycling, 16-19 mph, racing/not drafting / MET 12.0
Bicycling, mountain, uphill, vigorous / MET 14.0
Bicycling, >20 mph, racing, not drafting / MET 16.8
Bicycling, BMX / MET 8.5
Bicycling, mountain, general / MET 8.5
E-bike (electrically assisted) without electronic support / MET 6.8
E-bike (electrically assisted) with light electronic support / MET 6.0
E-bike (electrically assisted) with high electronic support / MET 4.0
Bicycling, stationary, general / MET 6.8
Bicycling, stationary, 25-30 watts, very light to light effort / MET 3.5
Bicycling, stationary, 50 watts, light effort / MET 4.0
Bicycling, stationary, 60 watts, light to moderate effort / MET 5.0
Bicycling, stationary, 70-80 watts / MET 5.8
Bicycling, stationary, 90-100 watts, moderate to vigorous / MET 6.0
Bicycling, stationary, 101-125 watts / MET 6.8
Bicycling, stationary, 126-150 watts / MET 8.0
Bicycling, stationary, 151-199 watts / MET 10.3
Bicycling, stationary, 200-229 watts, vigorous / MET 10.8
Bicycling, stationary, 230-250 watts, very vigorous / MET 12.5
Bicycling, stationary, 270-305 watts, very vigorous / MET 13.8
Bicycling, stationary, >325 watts, very vigorous / MET 16.3
Exercise & MET Value
"Type or Scroll"
Walking, 2.5 mph, firm, level surface / MET 3.0
Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface / MET 3.8
Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise / MET 4.8
Walking, 4.0 to 4.4 mph (6.4 to 7.0 km/h), level, firm surface, very brisk pace / MET 5.5
Walking, 4.5 to 4.9 mph, level, firm surface, very, very brisk / MET 7.0
Walking, 5.0 to 5.5 mph (8.8 to 8.9 km/h), level, firm surface / MET 7.0
Walking, for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski poles, Nordic walking, level, moderate pace / MET 4.3
Walking, for exercise, 3.6 to 4.4 mph (5.8 to 7.1 km/h), with ski poles, Nordic walking, level, moderate pace / MET 5.3
Walking, for exercise, 4.5 to 5.0 mph, with ski poles, Nordic walking, level, fast pace / MET 8.5
Walking, for exercise, with ski poles, Nordic walking, uphill, moderate pace / MET 8.8
Walking, for exercise, with ski poles, Nordic walking, level ground, carrying 20 to 30 lb load / MET 10.8
Walking, for exercise, with ski poles, Nordic walking, uphill, carrying 20 to 30 lb load / MET 12.3
Walking, treadmill, 1.2 to 1.9 mph, 0% grade (1.9 to 3.0 km/h) / MET 2.8
Walking, treadmill, 2.0 to 2.4 mph (3.2 to 3.9 km/h), 0% grade / MET 3.0
Walking, treadmill, 2.5 to 2.9 mph (4.0 to 4.7 km/h), 0% grade / MET 3.5
Walking, treadmill, 3.0 to 3.4 mph (4.8 to 5.5 km/h), 0% grade / MET 3.8
Walking, treadmill, 3.5 to 3.9 mph (5.6 to 6.3 km/h), 0% grade / MET 4.8
Walking, treadmill, 4.0 to 4.4 mph (6.4 to 7.1 km/h), 0% grade / MET 5.8
Walking, treadmill, 4.5 to 4.9 mph (7.2 to 7.9 km/h), 0% grade / MET 6.8
Walking, treadmill, 5.0 to 5.5 mph (8.0 to 8.9 km/h), 0% grade / MET 8.3
Hiking, cross country / MET 6.0
Hiking slowly or ambling through fields and hillsides, no load / MET 3.8
Hiking or walking at a normal pace through fields and hillsides, no load / MET 5.3
Climbing hills, no load, 1 to 5% grade, moderate-to-brisk pace / MET 5.3
Backpacking, hiking with a daypack, organized walking with daypack / MET 7.8
Jog/walk combination (jogging component of less than 10 minutes) / MET 6.0
Jogging, general, self-selected pace / MET 7.5
Jogging, in place / MET 4.8
Jogging 2.6 to 3.7 mph / MET 3.3
Running, 4 to 4.2 mph (13 min/mile) / MET 6.5
Running 4.3 to 4.8 mph / MET 7.8
Running, 5.0 to 5.2 mph (12 min/mile) / MET / MET 8.5
Running, 5.5 -5.8 mph / MET / MET 9.0
Running, 6-6.3 mph (10 min/mile) / MET 9.3
Running, 6.7 mph (9 min/mile) / MET 10.5
Running, 7.5 mph (8 min/mile) / MET 11.8
Running, 8.6 mph (7 min/mile) / MET 12.5
Running, 10 mph (6 min/mile) / MET 14.8
Running curved treadmill, 5.0 to 5.9 mph / MET 14.8
Running curved treadmill, 7.0 to 7.9 mph / MET 12.0
Running curved treadmill, 8.0 to 8.9 mph / MET 14.0
Running curved treadmill, 9.0 to 9.9 mph / MET 16.8
Exercise & MET Value
"Type or Scroll"
Aerobic, general / MET 7.3
Aerobic, step, with 4-inch step / MET 5.5
Aerobic, step, with 6 – 8 inch step / MET 7.3
Aerobic, step, with 10 – 12 inch step / MET 9.0
Bench step class, general / MET 7.8
Aerobic dance, low impact, moderate effort / MET 4.8
Aerobic dance, high impact, vigorous effort / MET 8.0
Aerobic dance wearing 10-15 lb weights / MET 10.0
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort / MET 7.5
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort / MET 3.8
Calisthenics (e.g., curl ups, abdominal crunches, plank), light effort / MET 2.8
Calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor / MET 3.5
Rope skipping exercise, general / MET 11.0
High intensity interval exercise, moderate effort / MET 7.0
High intensity interval exercise, burpees, mountain climbers, squat jumps, Tabata, vigorous effort / MET 11.0
Yoga, Hatha / MET 2.3
Yoga, Hatha, high intensity / MET 8.0
Yoga, Surya Namaskar / MET 3.5
Yoga, Vinyasa / MET 2.7
Pilates, traditional, mat / MET 1.8
Pilates, general / MET 2.8
Exercise & MET Value
"Type or Scroll"
Circuit training, body weight exercises / MET 6.0
Circuit training, light effort / MET 3.5
Circuit training, moderate effort / MET 5.0
Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity / MET 7.5
Resistance (weight lifting - free weight, nautilus or universal-type), power lifting or body building, vigorous effort / MET 6.0
Resistance (weight) training, squats, deadlift, slow or explosive effort / MET 5.0
Resistance (weight) training, multiple exercises, 8-15 reps at varied resistance / MET 3.5
Resistance Training, circuit, reciprocol supersets, peripheral hear action training / MET 5.8
Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), general / MET 3.0
Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), high intensity / MET 6.5
Kettle bell swings / MET 9.8
Health club exercise classes general, gym/weight training combined in one visit / MET 5.0
Exercise & MET Value
"Type or Scroll"
Swimming laps, freestyle, slow, recreational / MET 5.8
Swimming laps, freestyle, fast, vigorous effort / MET 9.8
Swimming breaststroke, recreational / MET 5.3
Swimming, sidestroke, general / MET 7.0
Swimming, leisurely, not lap swimming, general / MET 6.0
Swimming, backstroke, recreational / MET 4.8
Swimming, backstroke, training or competition / MET 9.5
Water aerobics, water calisthenics, water exercise / MET 5.3
Water aerobics, water calisthenics, general / MET 5.5
Water aerobics, resistance exercises / MET 3.8
Water aerobics, high intensity / MET 7.5
Water walking, light effort, slow pace / MET 2.5
Water walking, moderate effort, moderate pace / MET 4.8
Water walking, vigorous effort, brisk pace / MET 6.8
Water jogging, vigorous effort / MET 9.8
Water running, 30 steps/min, slow / MET 6.5
Water running, 40 steps/min, moderate / MET 7.5
Water running, 50 steps/min, fast / MET 8.5
Water running, 60 steps/min, very fast / MET 9.8
Aquatic cycling, 25 W, 40-50 RPM / MET 2.8
Aquatic cycling, 25 W, 60-70 RPM / MET 4.8
Aquatic cycling, 50 W, 40-50 RPM / MET 3.8
Aquatic cycling, 50 W, 60-70 RPM / MET 6.0
Aquatic cycling, 75 W, 60-70 RPM / MET 6.3
Aquatic cycling, 100 W, 60-70 RPM / MET 7.5
Aquatic cycling, 80-89 RPM / MET 8.5
Aquatic cycling, 90+ RPM / MET 10.3
Exercise & MET Value
"Type or Scroll"
Rowing, stationary ergometer, general, vigorous effort / MET 7.3
Rowing, stationary ergometer, general, <100 watts, moderate effort / MET 5.0
Rowing, stationary, 100 to 149 watts, vigorous effort / MET 7.5
Rowing, stationary, 150 to 199 watts, vigorous effort / MET 11.0
Rowing, stationary, ≥ 200 watts, very vigorous effort / MET 14.0
Rowing, simulated crew in a water tank, single oar, 33 strokes/min / MET 15.5
Rowing, single scull, ergometer, ergometer on slides, racing speed (32+ strokes/min, >10 mph) / MET 15.5
Stair treadmill ergometer, general / MET 9.3
Elliptical trainer, moderate effort / MET 6.0
Elliptical trainer, vigorous effort / MET 9.0
Ski machine, general / MET 6.8
Ski ergometer, cross country, double poling, slow to moderate speed / MET 10.5
Ski ergometer, cross country, double poling, fast to maximum speed / MET 18.0
Slide board exercise, general / MET 10.5
Exercise & MET Value
"Type or Scroll"
Basketball, general / MET 7.5
Bowling / MET 3.0
Boxing, punching bag / MET 5.8
Boxing, punching bag, 60 b/min / MET 5.8
Boxing, punching bag, 120 b/min / MET 8.5
Boxing, punching bag, 180 b/min / MET 10.8
Croquet / MET 3.3
Curling / MET 4.0
Darts, wall or lawn / MET 2.5
Horseback riding, general / MET 5.5
Paddleball, casual, general / MET 6.0
Paddleball, competitive / MET 10.0
Racquetball, general / MET 7.0
Racquetball, competitive / MET 10.0
Rock or mountain climbing / MET 8.0
Softball or baseball, fast or slow pitch, general, moderate effort / MET 5.0
Table tennis, ping pong / MET 4.0
Tennis, general, moderate effort / MET 6.8
Tennis, general, competitive / MET 8.0
Tennis, doubles / MET 6.0
Tennis, singles / MET 8.0
Tennis, hitting balls, non-game play, moderate effort / MET 5.0
Trampoline, recreational / MET 6.3
Trampoline, competitive / MET 10.3
Volleyball / MET 4.0
MET
RMR - Harris Benedict C
RMR (ml/kg/min) C
Corrected MET C
Corrected Calorie Burn C
Exercise Duration (Time)
"Type or Scroll"
5 mins
10 mins
15 mins
20 mins
25 mins
30 mins
35 mins
40 mins
45 mins
50 mins
55 mins
1 Hour
1 Hr. 5 mins
1 Hr. 10 mins
1 Hr. 15 mins
1 Hr. 20 mins
1 Hr. 25 mins
1 Hr. 30 mins
1 Hr. 35 mins
1 Hr. 40 mins
1 Hr. 45 mins
1 Hr. 50 mins
1 Hr. 55 mins
2 Hour
2 Hr. 5 mins
2 Hr. 10 mins
2 Hr. 15 mins
2 Hr. 20 mins
2 Hr. 25 mins
2 Hr. 30 mins
2 Hr. 35 mins
2 Hr. 40 mins
2 Hr. 45 mins
2 Hr. 50 mins
2 Hr. 55 mins
3 Hour
3 Hr. 5 mins
3 Hr. 10 mins
3 Hr. 15 mins
3 Hr. 20 mins
3 Hr. 25 mins
3 Hr. 30 mins
3 Hr. 35 mins
3 Hr. 40 mins
3 Hr. 45 mins
3 Hr. 50 mins
3 Hr. 55 mins
4 Hours
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Exercise #4 (Type)
"Type or Scroll"
Bicycling, E Bike and Stationary Bike
Walking and Running
Aerobic, Calisthenics, Yoga and Pilates
Weights and Resistance Training
Water Activities
Rowing, Ski, and Stair Machine
Sports
Exercise & MET Value
"Type or Scroll"
Bicycling, general / MET 7.0
Bicycling, self-selected easy pace / MET 4.3
Bicycling, leisure, 9.4 mph / MET 5.8
Bicycling, 10-11.9 mph, leisure, slow, light effort / MET 6.8
Bicycling, 12-13.9 mph, leisure, moderate effort / MET 6.8
Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort / MET 10.0
Bicycling, 16-19 mph, racing/not drafting / MET 12.0
Bicycling, mountain, uphill, vigorous / MET 14.0
Bicycling, >20 mph, racing, not drafting / MET 16.8
Bicycling, BMX / MET 8.5
Bicycling, mountain, general / MET 8.5
E-bike (electrically assisted) without electronic support / MET 6.8
E-bike (electrically assisted) with light electronic support / MET 6.0
E-bike (electrically assisted) with high electronic support / MET 4.0
Bicycling, stationary, general / MET 6.8
Bicycling, stationary, 25-30 watts, very light to light effort / MET 3.5
Bicycling, stationary, 50 watts, light effort / MET 4.0
Bicycling, stationary, 60 watts, light to moderate effort / MET 5.0
Bicycling, stationary, 70-80 watts / MET 5.8
Bicycling, stationary, 90-100 watts, moderate to vigorous / MET 6.0
Bicycling, stationary, 101-125 watts / MET 6.8
Bicycling, stationary, 126-150 watts / MET 8.0
Bicycling, stationary, 151-199 watts / MET 10.3
Bicycling, stationary, 200-229 watts, vigorous / MET 10.8
Bicycling, stationary, 230-250 watts, very vigorous / MET 12.5
Bicycling, stationary, 270-305 watts, very vigorous / MET 13.8
Bicycling, stationary, >325 watts, very vigorous / MET 16.3
Exercise & MET Value
"Type or Scroll"
Walking, 2.5 mph, firm, level surface / MET 3.0
Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface / MET 3.8
Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise / MET 4.8
Walking, 4.0 to 4.4 mph (6.4 to 7.0 km/h), level, firm surface, very brisk pace / MET 5.5
Walking, 4.5 to 4.9 mph, level, firm surface, very, very brisk / MET 7.0
Walking, 5.0 to 5.5 mph (8.8 to 8.9 km/h), level, firm surface / MET 7.0
Walking, for exercise, 2.5 to 3.5 mph (4.0 to 5.6 km/h), with ski poles, Nordic walking, level, moderate pace / MET 4.3
Walking, for exercise, 3.6 to 4.4 mph (5.8 to 7.1 km/h), with ski poles, Nordic walking, level, moderate pace / MET 5.3
Walking, for exercise, 4.5 to 5.0 mph, with ski poles, Nordic walking, level, fast pace / MET 8.5
Walking, for exercise, with ski poles, Nordic walking, uphill, moderate pace / MET 8.8
Walking, for exercise, with ski poles, Nordic walking, level ground, carrying 20 to 30 lb load / MET 10.8
Walking, for exercise, with ski poles, Nordic walking, uphill, carrying 20 to 30 lb load / MET 12.3
Walking, treadmill, 1.2 to 1.9 mph, 0% grade (1.9 to 3.0 km/h) / MET 2.8
Walking, treadmill, 2.0 to 2.4 mph (3.2 to 3.9 km/h), 0% grade / MET 3.0
Walking, treadmill, 2.5 to 2.9 mph (4.0 to 4.7 km/h), 0% grade / MET 3.5
Walking, treadmill, 3.0 to 3.4 mph (4.8 to 5.5 km/h), 0% grade / MET 3.8
Walking, treadmill, 3.5 to 3.9 mph (5.6 to 6.3 km/h), 0% grade / MET 4.8
Walking, treadmill, 4.0 to 4.4 mph (6.4 to 7.1 km/h), 0% grade / MET 5.8
Walking, treadmill, 4.5 to 4.9 mph (7.2 to 7.9 km/h), 0% grade / MET 6.8
Walking, treadmill, 5.0 to 5.5 mph (8.0 to 8.9 km/h), 0% grade / MET 8.3
Hiking, cross country / MET 6.0
Hiking slowly or ambling through fields and hillsides, no load / MET 3.8
Hiking or walking at a normal pace through fields and hillsides, no load / MET 5.3
Climbing hills, no load, 1 to 5% grade, moderate-to-brisk pace / MET 5.3
Backpacking, hiking with a daypack, organized walking with daypack / MET 7.8
Jog/walk combination (jogging component of less than 10 minutes) / MET 6.0
Jogging, general, self-selected pace / MET 7.5
Jogging, in place / MET 4.8
Jogging 2.6 to 3.7 mph / MET 3.3
Running, 4 to 4.2 mph (13 min/mile) / MET 6.5
Running 4.3 to 4.8 mph / MET 7.8
Running, 5.0 to 5.2 mph (12 min/mile) / MET / MET 8.5
Running, 5.5 -5.8 mph / MET / MET 9.0
Running, 6-6.3 mph (10 min/mile) / MET 9.3
Running, 6.7 mph (9 min/mile) / MET 10.5
Running, 7.5 mph (8 min/mile) / MET 11.8
Running, 8.6 mph (7 min/mile) / MET 12.5
Running, 10 mph (6 min/mile) / MET 14.8
Running curved treadmill, 5.0 to 5.9 mph / MET 14.8
Running curved treadmill, 7.0 to 7.9 mph / MET 12.0
Running curved treadmill, 8.0 to 8.9 mph / MET 14.0
Running curved treadmill, 9.0 to 9.9 mph / MET 16.8
Exercise & MET Value
"Type or Scroll"
Aerobic, general / MET 7.3
Aerobic, step, with 4-inch step / MET 5.5
Aerobic, step, with 6 – 8 inch step / MET 7.3
Aerobic, step, with 10 – 12 inch step / MET 9.0
Bench step class, general / MET 7.8
Aerobic dance, low impact, moderate effort / MET 4.8
Aerobic dance, high impact, vigorous effort / MET 8.0
Aerobic dance wearing 10-15 lb weights / MET 10.0
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort / MET 7.5
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort / MET 3.8
Calisthenics (e.g., curl ups, abdominal crunches, plank), light effort / MET 2.8
Calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor / MET 3.5
Rope skipping exercise, general / MET 11.0
High intensity interval exercise, moderate effort / MET 7.0
High intensity interval exercise, burpees, mountain climbers, squat jumps, Tabata, vigorous effort / MET 11.0
Yoga, Hatha / MET 2.3
Yoga, Hatha, high intensity / MET 8.0
Yoga, Surya Namaskar / MET 3.5
Yoga, Vinyasa / MET 2.7
Pilates, traditional, mat / MET 1.8
Pilates, general / MET 2.8
Exercise & MET Value
"Type or Scroll"
Circuit training, body weight exercises / MET 6.0
Circuit training, light effort / MET 3.5
Circuit training, moderate effort / MET 5.0
Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity / MET 7.5
Resistance (weight lifting - free weight, nautilus or universal-type), power lifting or body building, vigorous effort / MET 6.0
Resistance (weight) training, squats, deadlift, slow or explosive effort / MET 5.0
Resistance (weight) training, multiple exercises, 8-15 reps at varied resistance / MET 3.5
Resistance Training, circuit, reciprocol supersets, peripheral hear action training / MET 5.8
Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), general / MET 3.0
Body weight resistance exercises (e.g., squat, lunge, push-up, crunch), high intensity / MET 6.5
Kettle bell swings / MET 9.8
Health club exercise classes general, gym/weight training combined in one visit / MET 5.0
Exercise & MET Value
"Type or Scroll"
Swimming laps, freestyle, slow, recreational / MET 5.8
Swimming laps, freestyle, fast, vigorous effort / MET 9.8
Swimming breaststroke, recreational / MET 5.3
Swimming, sidestroke, general / MET 7.0
Swimming, leisurely, not lap swimming, general / MET 6.0
Swimming, backstroke, recreational / MET 4.8
Swimming, backstroke, training or competition / MET 9.5
Water aerobics, water calisthenics, water exercise / MET 5.3
Water aerobics, water calisthenics, general / MET 5.5
Water aerobics, resistance exercises / MET 3.8
Water aerobics, high intensity / MET 7.5
Water walking, light effort, slow pace / MET 2.5
Water walking, moderate effort, moderate pace / MET 4.8
Water walking, vigorous effort, brisk pace / MET 6.8
Water jogging, vigorous effort / MET 9.8
Water running, 30 steps/min, slow / MET 6.5
Water running, 40 steps/min, moderate / MET 7.5
Water running, 50 steps/min, fast / MET 8.5
Water running, 60 steps/min, very fast / MET 9.8
Aquatic cycling, 25 W, 40-50 RPM / MET 2.8
Aquatic cycling, 25 W, 60-70 RPM / MET 4.8
Aquatic cycling, 50 W, 40-50 RPM / MET 3.8
Aquatic cycling, 50 W, 60-70 RPM / MET 6.0
Aquatic cycling, 75 W, 60-70 RPM / MET 6.3
Aquatic cycling, 100 W, 60-70 RPM / MET 7.5
Aquatic cycling, 80-89 RPM / MET 8.5
Aquatic cycling, 90+ RPM / MET 10.3
Exercise & MET Value
"Type or Scroll"
Rowing, stationary ergometer, general, vigorous effort / MET 7.3
Rowing, stationary ergometer, general, <100 watts, moderate effort / MET 5.0
Rowing, stationary, 100 to 149 watts, vigorous effort / MET 7.5
Rowing, stationary, 150 to 199 watts, vigorous effort / MET 11.0
Rowing, stationary, ≥ 200 watts, very vigorous effort / MET 14.0
Rowing, simulated crew in a water tank, single oar, 33 strokes/min / MET 15.5
Rowing, single scull, ergometer, ergometer on slides, racing speed (32+ strokes/min, >10 mph) / MET 15.5
Stair treadmill ergometer, general / MET 9.3
Elliptical trainer, moderate effort / MET 6.0
Elliptical trainer, vigorous effort / MET 9.0
Ski machine, general / MET 6.8
Ski ergometer, cross country, double poling, slow to moderate speed / MET 10.5
Ski ergometer, cross country, double poling, fast to maximum speed / MET 18.0
Slide board exercise, general / MET 10.5
Exercise & MET Value
"Type or Scroll"
Basketball, general / MET 7.5
Bowling / MET 3.0
Boxing, punching bag / MET 5.8
Boxing, punching bag, 60 b/min / MET 5.8
Boxing, punching bag, 120 b/min / MET 8.5
Boxing, punching bag, 180 b/min / MET 10.8
Croquet / MET 3.3
Curling / MET 4.0
Darts, wall or lawn / MET 2.5
Horseback riding, general / MET 5.5
Paddleball, casual, general / MET 6.0
Paddleball, competitive / MET 10.0
Racquetball, general / MET 7.0
Racquetball, competitive / MET 10.0
Rock or mountain climbing / MET 8.0
Softball or baseball, fast or slow pitch, general, moderate effort / MET 5.0
Table tennis, ping pong / MET 4.0
Tennis, general, moderate effort / MET 6.8
Tennis, general, competitive / MET 8.0
Tennis, doubles / MET 6.0
Tennis, singles / MET 8.0
Tennis, hitting balls, non-game play, moderate effort / MET 5.0
Trampoline, recreational / MET 6.3
Trampoline, competitive / MET 10.3
Volleyball / MET 4.0
MET
RMR HARRIS BENEDICT
RMR (ml/kg/min) D
Corrected MET D
CORRECTED CAL BURN
Exercise Duration (Time)
"Type or Scroll"
5 mins
10 mins
15 mins
20 mins
25 mins
30 mins
35 mins
40 mins
45 mins
50 mins
55 mins
1 Hour
1 Hr. 5 mins
1 Hr. 10 mins
1 Hr. 15 mins
1 Hr. 20 mins
1 Hr. 25 mins
1 Hr. 30 mins
1 Hr. 35 mins
1 Hr. 40 mins
1 Hr. 45 mins
1 Hr. 50 mins
1 Hr. 55 mins
2 Hour
2 Hr. 5 mins
2 Hr. 10 mins
2 Hr. 15 mins
2 Hr. 20 mins
2 Hr. 25 mins
2 Hr. 30 mins
2 Hr. 35 mins
2 Hr. 40 mins
2 Hr. 45 mins
2 Hr. 50 mins
2 Hr. 55 mins
3 Hour
3 Hr. 5 mins
3 Hr. 10 mins
3 Hr. 15 mins
3 Hr. 20 mins
3 Hr. 25 mins
3 Hr. 30 mins
3 Hr. 35 mins
3 Hr. 40 mins
3 Hr. 45 mins
3 Hr. 50 mins
3 Hr. 55 mins
4 Hours
Previous
Next
Hours of Sleep
"Type or Scroll"
4 hrs
4 hrs and 15 mins
4 hrs and 30 mins
4 hrs and 45 mins
5 hrs
5 hrs and 15 mins
5 hrs and 30 mins
5 hrs and 45 mins
6 hrs
6 hrs and 15 mins
6 hrs. and 30 mins
6 hrs and 45 mins
7 hrs
7 hrs and 15 mins
7 hrs and 30 mins
7 hrs and 45 mins
8 hrs
8 hrs and 15 mins
8 hrs and 30 mins
8 hrs and 45 mins
9 hrs
9 hrs and 15 mins
9 hrs 30 mins
9 hrs 45 mins
10 hrs
BMR
Calories Burned Sleeping
Previous
Next
Daily Activity Other Than Exercise
Default Moderate Activity (MET 3.0)
Sedentary (MET 1.3)
Light Activity (MET 2.2)
Active (MET 4.5)
Very Active (MET 5.5)
Time Remaining
Activity Cal Burn
Total Calories Burned
Previous
Submit
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data
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