運動是保持身體健康的重要方式之一，但是要想運動有效果，需要掌握運動消耗的卡路里數量。因此，運動消耗卡路里計算機應運而生，可以幫助人們更好地掌握運動效果。運動消耗卡路里計算機的原理是通過計算人體在運動中所消耗的能量來估算運動對身體的影響。運動消耗的能量來自於食物中的卡路里，人體在運動中所消耗的卡路里數量則可以通過卡路里的計算來進行估算。在進行運動消耗卡路里計算時，需要考慮運動的時間、強度、頻率、身體質量指數等因素，以及運動時的心率和呼吸頻率等生理指標，從而對人體消耗的能量進行精確的估算。
使用運動消耗卡路里計算機可以幫助人們更好地掌握運動效果。通過輸入運動種類、運動時間、運動強度、身高體重等參數，計算機可以快速計算出運動消耗的卡路里數量。此外，一些運動消耗卡路里計算機還具有記錄和分析功能，可以幫助用戶更好地了解自己的身體狀態和運動效果。現在，隨著計算機技術的不斷發展，越來越多的運動消耗卡路里計算機應運而生。這些計算機不僅可以計算卡路里消耗量，還可以顯示運動時間、運動強度等相關訊息，讓你更加全面地了解自己的運動狀態。
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Your Weight:
Activity Duration:
Hours
Mins
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* Always consult your doctor before commencing a weight loss program. This tool is not relevant to children or pregnant women. |
Calories Burned During Activities
You can scroll down the list of exercises below to see the calories burned, or alternatively you can search for exercises from the list.
Due to the number of exercises, the search will typically be more useful.
Due to the number of exercises, the search will typically be more useful.
Search Exercises:
| Activity | METs | Calories Burned | Add To Total |
|---|---|---|---|
| 背包旅行 | 7 | ||
| 背包旅行、徒步旅行或有組織的步行 | 7.8 | ||
| 攜帶5~6公斤重物，走路或下樓 | 5 | ||
| 背著5~6公斤兒童，慢走 | 2.3 | ||
| 攜帶重物上樓(一般) | 8.3 | ||
| 攜帶 0.5 至 6公斤的重物上樓 | 5 | ||
| 攜帶7~11公斤的負載上樓 | 6 | ||
| 攜帶12~22公斤的負載上樓 | 8 | ||
| 攜帶23~33公斤的負載上樓 | 10 | ||
| 攜23公斤以上的負載上樓 | 12 | ||
| loading /unloading a car, implied walking | 3.5 | ||
| 沒有背包的爬山 | 6.3 | ||
| 負載4公斤以下的背包爬山 | 6.5 | ||
| 負載4.5~9公斤的背包爬山 | 7.3 | ||
| 負載9.5~19公斤的背包爬山 | 8.3 | ||
| 負載19公斤以上的背包爬山 | 9 | ||
| 下樓梯 | 3.5 | ||
| 遠足或越野 | 6 | ||
| 在田野或山坡上以正常速度遠足或步行 | 5.3 | ||
| 賞鳥、慢步 | 2.5 | ||
| 沒有背包的行軍, 中等速度 | 4.5 | ||
| 沒有背包的行軍，快走 | 8 | ||
| pushing or pulling stroller with child or walking with children, 2.5 to 3.1 mph | 4 | ||
| pushing a wheelchair, non-occupational | 3.8 | ||
| race walking | 6.5 | ||
| stair climbing, using or climbing up ladder | 8 | ||
| using crutches | 5 | ||
| walking, household | 2 | ||
| walking, less than 2.0 mph, level, strolling, very slow | 2 | ||
| walking, 2.0 mph, level, slow pace, firm surface | 2.8 | ||
| walking for pleasure | 3.5 | ||
| walking from house to car or bus, from car or bus to go places, from car or bus to and from the worksite | 2.5 | ||
| walking to neighbor’s house or family’s house for social reasons | 2.5 | ||
| walking the dog | 3 | ||
| walking, 2.5 mph, level, firm surface | 3 | ||
| walking, 2.5 mph, downhill | 3.3 | ||
| walking, 2.8 to 3.2 mph, level, moderate pace, firm surface | 3.5 | ||
| walking, 3.5 mph, level, brisk, firm surface, walking for exercise | 4.3 | ||
| walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade | 5.3 | ||
| walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade | 8 | ||
| walking, 4.0 mph, level, firm surface, very brisk pace | 5 | ||
| walking, 4.5 mph, level, firm surface, very, very brisk | 7 | ||
| walking, 5.0 mph, level, firm surface | 8.3 | ||
| walking, 5.0 mph, uphill, 3% grade | 9.8 | ||
| walking, for pleasure, work break | 3.5 | ||
| walking, grass track | 4.8 | ||
| walking, normal pace, plowed field or sand | 4.5 | ||
| walking, to work or class | 4 | ||
| walking, to and from an outhouse | 2.5 | ||
| walking, for exercise, 3.5 to 4 mph, with ski poles, Nordic walking, level, moderate pace | 4.8 | ||
| walking, for exercise, 5.0 mph, with ski poles, Nordic walking, level, fast pace | 9.5 | ||
| walking, for exercise, with ski poles, Nordic walking, uphill | 6.8 | ||
| walking, backwards, 3.5 mph, level | 6 | ||
| walking, backwards, 3.5 mph, uphill, 5% grade | 8 | ||
| jogging, general | 7 | ||
| jogging, in place | 8 | ||
| jogging, on a mini-tramp | 4.5 | ||
| running, 4 mph (15 min/mile) | 6 | ||
| running, 5 mph (12 min/mile) | 8.3 | ||
| running, 5.2 mph (11.5 min/mile) | 9 | ||
| running, 6 mph (10 min/mile) | 9.8 | ||
| running, 6.7 mph (9 min/mile) | 10.5 | ||
| running, 7 mph (8.5 min/mile) | 11 | ||
| running, 7.5 mph (8 min/mile) | 11.8 | ||
| running, 8 mph (7.5 min/mile) | 11.8 | ||
| running, 8.6 mph (7 min/mile) | 12.3 | ||
| running, 9 mph (6.5 min/mile) | 12.8 | ||
| running, 10 mph (6 min/mile) | 14.5 | ||
| running, 11 mph (5.5 min/mile) | 16 | ||
| running, 12 mph (5 min/mile) | 19 | ||
| running, 13 mph (4.6 min/mile) | 19.8 | ||
| running, 14 mph (4.3 min/mile) | 23 | ||
| running, cross country | 9 | ||
| running, stairs, up | 15 | ||
| running, on a track, team practice | 10 | ||
| running, training, pushing a wheelchair or baby carrier | 8 | ||
| running, marathon | 13.3 | ||
| bicycling, mountain, uphill, vigorous | 14 | ||
| bicycling, mountain, competitive, racing | 16 | ||
| bicycling, BMX | 8.5 | ||
| bicycling, mountain, general | 8.5 | ||
| bicycling, <10 mph, leisure, to work or for pleasure | 4 | ||
| bicycling, to/from work, self selected pace | 6.8 | ||
| bicycling, on dirt or farm road, moderate pace | 5.8 | ||
| bicycling, general | 7.5 | ||
| bicycling, leisure, 5.5 mph | 3.5 | ||
| bicycling, leisure, 9.4 mph | 5.8 | ||
| bicycling, 10-11.9 mph, leisure, slow, light effort | 6.8 | ||
| bicycling, 12-13.9 mph, leisure, moderate effort | 8 | ||
| bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort | 10 | ||
| bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting, very fast, racing general | 12 | ||
| bicycling, > 20 mph, racing, not drafting | 15.8 | ||
| bicycling, 12 mph, seated, hands on brake hoods or bar drops, 80 rpm | 8.5 | ||
| bicycling, 12 mph, standing, hands on brake hoods, 60 rpm | 9 | ||
| unicycling | 5 | ||
| activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga) | 2.3 | ||
| activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) | 3.8 | ||
| activity promoting video/arcade game (e.g., Exergaming, Dance Dance Revolution), vigorous effort | 7.2 | ||
| army type obstacle course exercise, boot camp training program | 5 | ||
| bicycling, stationary, general | 7 | ||
| bicycling, stationary, 30-50 watts, very light to light effort | 3.5 | ||
| bicycling, stationary, 90-100 watts, moderate to vigorous effort | 6.8 | ||
| bicycling, stationary, 101-160 watts, vigorous effort | 8.8 | ||
| bicycling, stationary, 161-200 watts, vigorous effort | 11 | ||
| bicycling, stationary, 201-270 watts, very vigorous effort | 14 | ||
| bicycling, stationary, 51-89 watts, light-to-moderate effort | 4.8 | ||
| bicycling, stationary, RPM/Spin bike class | 8.5 | ||
| calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort | 8 | ||
| calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort | 3.8 | ||
| calisthenics (e.g., situps, abdominal crunches), light effort | 2.8 | ||
| calisthenics, light or moderate effort, general (example: back exercises), going up & down from floor | 3.5 | ||
| circuit training, moderate effort | 4.3 | ||
| circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity | 8 | ||
| CurvesTM exercise routines in women | 3.5 | ||
| Elliptical trainer, moderate effort | 5 | ||
| resistance training (weight lifting – free weight, nautilus or universal-type), power lifting or body building, vigorous effort | 6 | ||
| resistance (weight) training, squats , slow or explosive effort | 5 | ||
| resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance | 3.5 | ||
| health club exercise, general | 5.5 | ||
| health club exercise classes, general, gym/weight training combined in one visit | 5 | ||
| health club exercise, conditioning classes | 7.8 | ||
| home exercise, general | 3.8 | ||
| stair-treadmill ergometer, general | 9 | ||
| rope skipping, general | 11 | ||
| rowing, stationary ergometer, general, vigorous effort | 6 | ||
| rowing, stationary, general, moderate effort | 4.8 | ||
| rowing, stationary, 100 watts, moderate effort | 7 | ||
| rowing, stationary, 150 watts, vigorous effort | 8.5 | ||
| rowing, stationary, 200 watts, very vigorous effort | 12 | ||
| ski machine, general | 6.8 | ||
| slide board exercise, general | 11 | ||
| slimnastics, jazzercise | 6 | ||
| stretching, mild | 2.3 | ||
| pilates, general | 3 | ||
| teaching exercise class (e.g., aerobic, water) | 6.8 | ||
| therapeutic exercise ball, Fitball exercise | 2.8 | ||
| upper body exercise, arm ergometer | 2.8 | ||
| upper body exercise, stationary bicycle – Airdyne (arms only) 40 rpm, moderate | 4.3 | ||
| water aerobics, water calisthenics, water exercise | 5.3 | ||
| whirlpool, sitting | 1.3 | ||
| video exercise workouts, TV conditioning programs (e.g., yoga, stretching), light effort | 2.3 | ||
| video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort | 4 | ||
| video exercise workouts, TV conditioning programs (e.g., cardio-resistance), vigorous effort | 6 | ||
| yoga, Hatha | 2.5 | ||
| yoga, Power | 4 | ||
| yoga, Nadisodhana | 2 | ||
| yoga, Surya Namaskar | 3.3 | ||
| native New Zealander physical activities (e.g., Haka Powhiri, Moteatea, Waita Tira, Whakawatea, etc.) , general, moderate effort | 5.3 | ||
| native New Zealander physical activities (e.g., Haka, Taiahab), general, vigorous effort | 6.8 | ||
| Dancing: ballet, modern, or jazz, general, rehearsal or class | 5 | ||
| Dancing: ballet, modern, or jazz, performance, vigorous effort | 6.8 | ||
| Dancing: tap | 4.8 | ||
| Dancing: aerobic, general | 7.3 | ||
| Dancing: aerobic, step, with 6 – 8 inch step | 7.5 | ||
| Dancing: aerobic, step, with 10 – 12 inch step | 9.5 | ||
| Dancing: aerobic, step, with 4-inch step | 5.5 | ||
| Dancing: bench step class, general | 8.5 | ||
| Dancing: aerobic, low impact | 5 | ||
| Dancing: aerobic, high impact | 7.3 | ||
| Dancing: aerobic dance wearing 10-15 lb weights | 10 | ||
| Dancing: ethnic or cultural dancing (e.g., Greek, Middle Eastern, hula, salsa, merengue, bamba y plena, flamenco, belly, and swing) | 4.5 | ||
| Dancing: ballroom, fast | 5.5 | ||
| Dancing: general dancing (e.g., disco, folk, Irish step dancing, line dancing, polka, contra, country) | 7.8 | ||
| Dancing: ballroom dancing, competitive, general | 11.3 | ||
| Dancing: ballroom, slow (e.g., waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha) | 3 | ||
| Dancing: Anishinaabe Jingle Dancing | 5.5 | ||
| Dancing: Caribbean dance (Abakua, Beguine, Bellair, Bongo, Brukin’s, Caribbean Quadrills, Dinki Mini, Gere, Gumbay, Ibo, Jonkonnu, Kumina, Oreisha, Jambu) | 3.5 | ||
| Dancing: Zumba – Cumbia, American Mix | 6.5 | ||
| Dancing: Zumba – Merengue, Salsa | 7.3 | ||
| fishing, general | 3.5 | ||
| fishing, crab fishing | 4.5 | ||
| fishing, catching fish with hands | 4 | ||
| fishing related, digging worms, with shovel | 4.3 | ||
| fishing from river bank and walking | 4 | ||
| fishing from boat or canoe, sitting | 2 | ||
| fishing from river bank, standing | 3.5 | ||
| fishing in stream, in waders | 6 | ||
| fishing, ice, sitting | 2 | ||
| fishing, jog or line, standing, general | 1.8 | ||
| fishing, dip net, setting net and retrieving fish, general | 3.5 | ||
| fishing, set net, setting net and retrieving fish, general | 3.8 | ||
| fishing, fishing wheel, setting net and retrieving fish, general | 3 | ||
| fishing with a spear, standing | 2.3 | ||
| hunting, bow and arrow, or crossbow | 2.5 | ||
| hunting, deer, elk, large game | 6 | ||
| hunting large game, dragging carcass | 11.3 | ||
| hunting large marine animals | 4 | ||
| hunting large game, from a hunting stand, limited walking | 2.5 | ||
| hunting large game from a car, plane, or boat | 2 | ||
| hunting, duck, wading | 2.5 | ||
| hunting, flying fox, squirrel | 3 | ||
| hunting, general | 5 | ||
| hunting, pheasants or grouse | 6 | ||
| hunting, birds | 3.3 | ||
| hunting, rabbit, squirrel, prairie chick, raccoon, small game | 5 | ||
| hunting, pigs, wild | 3.3 | ||
| trapping game, general | 2 | ||
| hunting, hiking with hunting gear | 9.5 | ||
| pistol shooting or trap shooting, standing | 2.5 | ||
| rifle exercises, shooting, lying down | 2.3 | ||
| rifle exercises, shooting, kneeling or standing | 2.5 | ||
| cleaning, sweeping carpet or floors, general (housework) | 3.3 | ||
| cleaning, sweeping, slow, light effort (housework) | 2.3 | ||
| cleaning, sweeping, slow, moderate effort (housework) | 3.8 | ||
| cleaning, heavy or major (e.g. wash car, wash windows, clean garage), moderate effort | 3.5 | ||
| cleaning, mopping, standing, moderate effort (housework) | 3.5 | ||
| cleaning windows, washing windows, general (housework) | 3.2 | ||
| mopping, standing, light effort (housework) | 2.5 | ||
| polishing floors, standing, walking slowly, using electric polishing machine (housework) | 4.5 | ||
| multiple household tasks all at once, light effort | 2.8 | ||
| multiple household tasks all at once, moderate effort | 3.5 | ||
| multiple household tasks all at once, vigorous effort | 4.3 | ||
| cleaning, house or cabin, general, moderate effort (housework) | 3.3 | ||
| dusting or polishing furniture, general (housework) | 2.3 | ||
| kitchen activity, general, (e.g., cooking, washing dishes, cleaning up), moderate effort | 3.3 | ||
| cleaning, general (straightening up, changing linen, carrying out trash, light effort | 2.5 | ||
| wash dishes, standing or in general (not broken into stand/walk components) | 1.8 | ||
| wash dishes, clearing dishes from table, walking, light effort | 2.5 | ||
| vacuuming, general, moderate effort | 3.3 | ||
| butchering animals, small | 3 | ||
| butchering animal, large, vigorous effort | 6 | ||
| cutting and smoking fish, drying fish or meat | 2.3 | ||
| tanning hides, general | 4 | ||
| cooking or food preparation, moderate effort | 3.5 | ||
| cooking or food preparation – standing or sitting or in general (not broken into stand/walk components), manual appliances, light effort | 2 | ||
| serving food, setting table, implied walking or standing | 2.5 | ||
| cooking or food preparation, walking | 2.5 | ||
| feeding household animals | 2.5 | ||
| putting away groceries (e.g. carrying groceries, shopping without a grocery cart), carrying packages | 2.5 | ||
| carrying groceries upstairs | 7.5 | ||
| cooking Indian bread on an outside stove | 3 | ||
| food shopping with or without a grocery cart, standing or walking | 2.3 | ||
| non-food shopping, with or without a cart, standing or walking | 2.3 | ||
| ironing (housework) | 1.8 | ||
| knitting, sewing, light effort, wrapping presents, sitting | 1.3 | ||
| sewing with a machine | 2.8 | ||
| laundry, fold or hang clothes, put clothes in washer or dryer, packing suitcase, washing clothes by hand, implied standing, light effort (housework) | 2 | ||
| laundry, hanging wash, washing clothes by hand, moderate effort (housework) | 4 | ||
| laundry, putting away clothes, gathering clothes to pack, putting away laundry, implied walking (housework) | 2.3 | ||
| making bed, changing linens (housework) | 3.3 | ||
| maple syruping/sugar bushing (including carrying buckets, carrying wood) | 5 | ||
| moving furniture, household items, carrying boxes | 5.8 | ||
| moving, lifting light loads | 5 | ||
| organizing room | 4.8 | ||
| scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, moderate effort | 3.5 | ||
| scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, light effort | 2 | ||
| scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, vigorous effort | 6.5 | ||
| sweeping garage, sidewalk or outside of house | 4 | ||
| standing, packing/unpacking boxes, occasional lifting of lightweight household items, loading or unloading items in car, moderate effort | 3.5 | ||
| implied walking, putting away household items, moderate effort | 3 | ||
| watering plants | 2.5 | ||
| building a fire inside | 2.5 | ||
| moving household items upstairs, carrying boxes or furniture | 9 | ||
| standing, light effort tasks (pump gas, change light bulb, etc.) | 2 | ||
| walking, moderate effort tasks, non-cleaning (readying to leave, shut/lock doors, close windows, etc.) | 3.5 | ||
| sitting, playing with child(ren), light effort, only active periods | 2.2 | ||
| standing, playing with child(ren) light effort, only active periods | 2.8 | ||
| walking/running, playing with child(ren), moderate effort, only active periods | 3.5 | ||
| walking/running, playing with child(ren), vigorous effort, only active periods | 5.8 | ||
| walking and carrying small child, child weighing 15 lbs or more | 3 | ||
| walking and carrying small child, child weighing less than 15 lbs | 2.3 | ||
| standing, holding child | 2 | ||
| child care, infant, general | 2.5 | ||
| child care, sitting/kneeling (e.g., dressing, bathing, grooming, feeding, occasional lifting of child), light effort, general | 2 | ||
| child care, standing (e.g., dressing, bathing, grooming, feeding, occasional lifting of child), moderate effort | 3 | ||
| reclining with baby | 1.5 | ||
| breastfeeding, sitting or reclining | 2 | ||
| sit, playing with animals, light effort, only active periods | 2.5 | ||
| stand, playing with animals, light effort, only active periods | 2.8 | ||
| walk/run, playing with animals, general, light effort, only active periods | 3 | ||
| walk/run, playing with animals, moderate effort, only active periods | 4 | ||
| walk/run, playing with animals, vigorous effort, only active periods | 5 | ||
| standing, bathing dog | 3.5 | ||
| animal care, household animals, general | 2.3 | ||
| elder care, disabled adult, bathing, dressing, moving into and out of bed, only active periods | 4 | ||
| elder care, disabled adult, feeding, combing hair, light effort, only active periods | 2.3 | ||
| airplane repair | 3 | ||
| automobile body work | 4 | ||
| automobile repair, light or moderate effort | 3.3 | ||
| carpentry, general, workshop | 3 | ||
| carpentry, outside house, installing rain gutters | 6 | ||
| carpentry, outside house, building a fence | 3.8 | ||
| carpentry, finishing or refinishing cabinets or furniture | 3.3 | ||
| carpentry, sawing hardwood | 6 | ||
| carpentry, home remodeling tasks, moderate effort | 4 | ||
| carpentry, home remodeling tasks, light effort | 2.3 | ||
| caulking, chinking log cabin | 5 | ||
| caulking, except log cabin | 4.5 | ||
| cleaning gutters | 5 | ||
| excavating garage | 5 | ||
| hanging storm windows | 5 | ||
| hanging sheet rock inside house | 5 | ||
| hammering nails | 3 | ||
| home repair, general, light effort | 2.5 | ||
| home repair, general, moderate effort | 4.5 | ||
| home repair, general, vigorous effort | 6 | ||
| laying or removing carpet | 4.5 | ||
| laying tile or linoleum,repairing appliances | 3.8 | ||
| repairing appliances | 3 | ||
| painting, outside home | 5 | ||
| painting inside house,wallpapering, scraping paint | 3.3 | ||
| painting | 4.5 | ||
| plumbing, general | 3 | ||
| put on and removal of tarp – sailboat | 3 | ||
| roofing | 6 | ||
| sanding floors with a power sander | 4.5 | ||
| scraping and painting sailboat or powerboat | 4.5 | ||
| sharpening tools | 2 | ||
| spreading dirt with a shovel | 5 | ||
| washing and waxing hull of sailboat or airplane | 4.5 | ||
| washing and waxing car | 2 | ||
| washing fence, painting fence, moderate effort | 4.5 | ||
| wiring, tapping-splicing | 3.3 | ||
| lying quietly and watching television | 1 | ||
| lying quietly, doing nothing, lying in bed awake, listening to music (not talking or reading) | 1.3 | ||
| sitting quietly and watching television | 1.3 | ||
| sitting quietly, general | 1.3 | ||
| sitting quietly, fidgeting, general, fidgeting hands | 1.5 | ||
| sitting, fidgeting feet | 1.8 | ||
| sitting, smoking | 1.3 | ||
| sitting, listening to music (not talking or reading) or watching a movie in a theater | 1.5 | ||
| sitting at a desk, resting head in hands | 1.3 | ||
| sleeping | 0.95 | ||
| standing quietly, standing in a line | 1.3 | ||
| standing, fidgeting | 1.8 | ||
| reclining, writing | 1.3 | ||
| reclining, talking or talking on phone | 1.3 | ||
| reclining, reading | 1.3 | ||
| meditating | 1 | ||
| carrying, loading or stacking wood, loading/unloading or carrying lumber, light-to-moderate effort | 3.3 | ||
| carrying, loading or stacking wood, loading/unloading or carrying lumber | 5.5 | ||
| chopping wood, splitting logs, moderate effort | 4.5 | ||
| chopping wood, splitting logs, vigorous effort | 6.3 | ||
| clearing light brush, thinning garden, moderate effort | 3.5 | ||
| clearing brush/land, undergrowth, or ground, hauling branches, wheelbarrow chores, vigorous effort | 6.3 | ||
| digging sandbox, shoveling sand | 5 | ||
| digging, spading, filling garden, composting, light-to-moderate effort | 3.5 | ||
| digging, spading, filling garden, compositing | 5 | ||
| digging, spading, filling garden, composting, vigorous effort | 7.8 | ||
| driving tractor | 2.8 | ||
| felling trees, large size | 8.3 | ||
| felling trees, small-medium size | 5.3 | ||
| gardening with heavy power tools, tilling a garden, chain saw | 5.8 | ||
| gardening, using containers, older adults > 60 years | 2.3 | ||
| irrigation channels, opening and closing ports | 4 | ||
| laying crushed rock | 6.3 | ||
| laying sod | 5 | ||
| mowing lawn, general | 5.5 | ||
| mowing lawn, riding mower | 2.5 | ||
| mowing lawn, walk, hand mower | 6 | ||
| mowing lawn, walk, power mower, moderate or vigorous effort | 5 | ||
| mowing lawn, power mower, light or moderate effort | 4.5 | ||
| operating snow blower, walking | 2.5 | ||
| planting, potting, transplanting seedlings or plants, light effort | 2 | ||
| planting seedlings, shrub, stooping, moderate effort | 4.3 | ||
| planting crops or garden, stooping, moderate effort | 4.3 | ||
| planting trees | 4.5 | ||
| raking lawn or leaves, moderate effort | 3.8 | ||
| raking lawn | 4 | ||
| raking roof with snow rake | 4 | ||
| riding snow blower | 3 | ||
| sacking grass, leaves | 4 | ||
| shoveling dirt or mud | 5.5 | ||
| shoveling snow, by hand, moderate effort | 5.3 | ||
| shovelling snow, by hand | 6 | ||
| shoveling snow, by hand, vigorous effort | 7.5 | ||
| trimming shrubs or trees, manual cutter | 4 | ||
| trimming shrubs or trees, power cutter, using leaf blower, edge, moderate effort | 3.5 | ||
| walking, applying fertilizer or seeding a lawn, push applicator | 3 | ||
| watering lawn or garden, standing or walking | 1.5 | ||
| weeding, cultivating garden, light-to-moderate effort | 3.5 | ||
| weeding, cultivating garden | 4.5 | ||
| weeding, cultivating garden, using a hoe, moderate-to-vigorous effort | 5 | ||
| gardening, general, moderate effort | 3.8 | ||
| picking fruit off trees, picking fruits/vegetables, moderate effort | 3.5 | ||
| picking fruit off trees, gleaning fruits, picking fruits/vegetables, climbing ladder to pick fruit, vigorous effort | 4.5 | ||
| implied walking/standing – picking up yard, light, picking flowers or vegetables | 3.3 | ||
| walking, gathering gardening tools | 3 | ||
| wheelbarrow, pushing garden cart or wheelbarrow | 5.5 | ||
| yard work, general, light effort | 3 | ||
| yard work, general, moderate effort | 4 | ||
| yard work, general, vigorous effort | 6 | ||
| board game playing, sitting | 1.5 | ||
| casino gambling, standing | 2.5 | ||
| card playing, sitting | 1.5 | ||
| chess game, sitting | 1.5 | ||
| copying documents, standing | 1.5 | ||
| drawing, writing, painting, standing | 1.8 | ||
| laughing, sitting | 1 | ||
| sitting, reading, book, newspaper, etc. | 1.3 | ||
| sitting, writing, desk work, typing | 1.3 | ||
| sitting, playing traditional video game, computer game | 1 | ||
| standing, talking in person, on the phone, computer, or text messaging, light effort | 1.8 | ||
| sitting, talking in person, on the phone, computer, or text messaging, light effort | 1.5 | ||
| sitting, studying, general, including reading and/or writing, light effort | 1.3 | ||
| sitting, in class, general, including note-taking or class discussion | 1.8 | ||
| standing, reading | 1.8 | ||
| standing, miscellaneous | 2.5 | ||
| sitting, arts and crafts, carving wood, weaving, spinning wool, light effort | 1.8 | ||
| sitting, arts and crafts, carving wood, weaving, spinning wool, moderate effort | 3 | ||
| standing, arts and crafts, sand painting, carving, weaving, light effort | 2.5 | ||
| standing, arts and crafts, sand painting, carving, weaving, moderate effort | 3.3 | ||
| standing, arts and crafts, sand painting, carving, weaving, vigorous effort | 3.5 | ||
| retreat/family reunion activities involving sitting, relaxing, talking, eating | 1.8 | ||
| retreat/family reunion activities involving playing games with children | 3 | ||
| touring/traveling/vacation involving riding in a vehicle | 2 | ||
| touring/traveling/vacation involving walking | 3.5 | ||
| camping involving standing, walking, sitting, light-to-moderate effort | 2.5 | ||
| sitting at a sporting event, spectator | 1.5 | ||
| Music Playng: accordion, sitting | 1.8 | ||
| Music Playng: cello, sitting | 2.3 | ||
| Music Playng: conducting orchestra, standing | 2.3 | ||
| Music Playng: double bass, standing | 2.5 | ||
| Music Playng: drums, sitting | 3.8 | ||
| Music Playng: drumming (e.g., bongo, conga, benbe), moderate, sitting | 3 | ||
| Music Playng: flute, sitting | 2 | ||
| Music Playng: horn, standing | 1.8 | ||
| Music Playng: piano, sitting | 2.3 | ||
| Music Playng: playing musical instruments, general | 2 | ||
| Music Playng: organ, sitting | 2 | ||
| Music Playng: trombone, standing | 3.5 | ||
| Music Playng: trumpet, standing | 1.8 | ||
| Music Playng: violin, sitting | 2.5 | ||
| Music Playng: woodwind, sitting | 1.8 | ||
| Music Playng: guitar, classical, folk, sitting | 2 | ||
| Music Playng: guitar, rock and roll band, standing | 3 | ||
| Music Playng: marching band, baton twirling, walking, moderate pace, general | 4 | ||
| Music Playng: marching band, playing an instrument, walking, brisk pace, general | 5.5 | ||
| Music Playng: marching band, drum major, walking | 3.5 | ||
| Occupation: active workstation, treadmill desk, walking | 2.3 | ||
| Occupation: airline flight attendant | 3 | ||
| Occupation: bakery, general, moderate effort | 4 | ||
| Occupation: bakery, light effort | 2 | ||
| Occupation: bookbinding | 2.3 | ||
| Occupation: building road, driving heavy machinery | 6 | ||
| Occupation: building road, directing traffic, standing | 2 | ||
| Occupation: carpentry, general, light effort | 2.5 | ||
| Occupation: carpentry, general, moderate effort | 4.3 | ||
| Occupation: carpentry, general, heavy or vigorous effort | 7 | ||
| Occupation: carrying heavy loads (e.g., bricks, tools) | 8 | ||
| Occupation: carrying moderate loads up stairs, moving boxes 25-49 lbs | 8 | ||
| Occupation: chambermaid, hotel housekeeper, making bed, cleaning bathroom, pushing cart | 4 | ||
| Occupation: coal mining, drilling coal, rock | 5.3 | ||
| Occupation: coal mining, erecting supports | 5 | ||
| Occupation: coal mining, general | 5.5 | ||
| Occupation: coal mining, shoveling coal | 6.3 | ||
| Occupation: cook, chef | 2.5 | ||
| Occupation: construction, outside, remodeling, new structures (e.g., roof repair, miscellaneous | 4 | ||
| Occupation: custodial work, light effort (e.g., cleaning sink and toilet, dusting, vacuuming, light cleaning) | 2.3 | ||
| Occupation: custodial work, moderate effort (e.g., electric buffer, feathering arena floors, mopping, taking out trash, vacuuming) | 3.8 | ||
| Occupation: driving delivery truck, taxi, shuttle bus, school bus | 2 | ||
| Occupation: electrical work (e.g., hook up wire, tapping-splicing) | 3.3 | ||
| Occupation: engineer (e.g., mechanical or electrical) | 1.8 | ||
| Occupation: farming, vigorous effort (e.g., baling hay, cleaning barn) | 7.8 | ||
| Occupation: farming, moderate effort (e.g., feeding animals, chasing cattle by walking and/or horseback, spreading manure, harvesting crops) | 4.8 | ||
| Occupation: farming, light effort (e.g., cleaning animal sheds, preparing animal feed) | 2 | ||
| Occupation: farming, driving tasks (e.g., driving tractor or harvester) | 2.8 | ||
| Occupation: farming, feeding small animals | 3.5 | ||
| Occupation: farming, feeding cattle, horses | 4.3 | ||
| Occupation: farming, hauling water for animals, general hauling water | 4.3 | ||
| Occupation: farming, taking care of animals (e.g., grooming, brushing, shearing sheep, assisting with birthing, medical care, branding), general | 4.5 | ||
| Occupation: farming, rice, planting, grain milling activities | 3.8 | ||
| Occupation: farming, milking by hand, cleaning pails, moderate effort | 3.5 | ||
| Occupation: farming, milking by machine, light effort | 1.3 | ||
| Occupation: fire fighter, general | 8 | ||
| Occupation: fire fighter, rescue victim, automobile accident, using pike pole | 6.8 | ||
| Occupation: fire fighter, raising and climbing ladder with full gear, simulated fire suppression | 8 | ||
| Occupation: fire fighter, hauling hoses on ground, carrying/hoisting equipment, breaking down walls, wearing full gear | 9 | ||
| Occupation: fishing, commercial, light effort | 3.5 | ||
| Occupation: fishing, commercial, moderate effort | 5 | ||
| Occupation: fishing, commercial, vigorous effort | 7 | ||
| Occupation: forestry, ax chopping, very fast, 1.25 kg axe, 51 blows/min, extremely vigorous effort | 17.5 | ||
| Occupation: forestry, ax chopping, slow, 1.25 kg axe, 19 blows/min, moderate effort | 5 | ||
| Occupation: forestry, ax chopping, fast, 1.25 kg axe, 35 blows/min, vigorous effort | 8 | ||
| Occupation: forestry, moderate effort (e.g., sawing wood with power saw, weeding, hoeing) | 4.5 | ||
| Occupation: forestry, vigorous effort (e.g., barking, felling, or trimming trees, carrying or stacking logs, felling trees, planting seeds, sawing lumber by hand ) | 8 | ||
| Occupation: furriery | 4.5 | ||
| Occupation: garbage collector, walking, dumping bins into truck | 4 | ||
| Occupation: hairstylist (e.g., plaiting hair, manicure, make-up artist) | 1.8 | ||
| Occupation: horse grooming, including feeding, cleaning stalls, bathing, brushing, clipping, longeing and exercising horses. | 7.3 | ||
| Occupation: horse, feeding, watering, cleaning stalls, implied walking and lifting loads | 4.3 | ||
| Occupation: horse racing, galloping | 7.3 | ||
| Occupation: horse racing, trotting | 5.8 | ||
| Occupation: horse racing, walking | 3.8 | ||
| Occupation: kitchen maid | 3 | ||
| Occupation: lawn keeper, yard work, general | 4 | ||
| Occupation: laundry worker | 3.3 | ||
| Occupation: locksmith | 3 | ||
| Occupation: machine tooling (e.g., machining, working sheet metal, machine fitter, operating lathe, welding) light-to-moderate effort | 3 | ||
| Occupation: machine tooling, operating punch press, moderate effort | 5 | ||
| Occupation: manager, property | 1.8 | ||
| Occupation: manual or unskilled labor, general, light effort | 2.8 | ||
| Occupation: manual or unskilled labor, general, moderate effort | 4.5 | ||
| Occupation: manual or unskilled labor, general, vigorous effort | 6.5 | ||
| Occupation: masonry, concrete, moderate effort | 4.3 | ||
| Occupation: masonry, concrete, light effort | 2.5 | ||
| Occupation: massage therapist, standing | 4 | ||
| Occupation: moving, carrying or pushing heavy objects, 75 lbs or more, only active time (e.g., desks, moving van work) | 7.5 | ||
| Occupation: skindiving or SCUBA diving as a frogman, Navy Seal | 12 | ||
| Occupation: operating heavy duty equipment, automated, not driving | 2.5 | ||
| Occupation: orange grove work, picking fruit | 4.5 | ||
| Occupation: painting,house, furniture, moderate effort | 3.3 | ||
| Occupation: plumbing activities | 3 | ||
| Occupation: printing, paper industry worker, standing | 2 | ||
| Occupation: police, directing traffic, standing | 2.5 | ||
| Occupation: police, driving a squad car, sitting | 2.5 | ||
| Occupation: police, riding in a squad car, sitting | 1.3 | ||
| Occupation: police, making an arrest, standing | 4 | ||
| Occupation: postal carrier, walking to deliver mail | 2.3 | ||
| Occupation: shoe repair, general | 2 | ||
| Occupation: shoveling, digging ditches | 7.8 | ||
| Occupation: shoveling, more than 16 pounds/minute, deep digging, vigorous effort | 8.8 | ||
| Occupation: shoveling, less than 10 pounds/minute, moderate effort | 5 | ||
| Occupation: shoveling, 10 to 15 pounds/minute, vigorous effort | 6.5 | ||
| Occupation: sitting tasks, light effort (e.g., office work, chemistry lab work, computer work, light assembly repair, watch repair, reading, desk work) | 1.5 | ||
| Occupation: sitting meetings, light effort, general, and/or with talking involved (e.g., eating at a business meeting) | 1.5 | ||
| Occupation: sitting tasks, moderate effort (e.g., pushing heavy levers, riding mower/forklift, crane operation) | 2.5 | ||
| Occupation: sitting, teaching stretching or yoga, or light effort exercise class | 2.8 | ||
| Occupation: standing tasks, light effort (e.g., bartending, store clerk, assembling, filing, duplicating, librarian, putting up a Christmas tree, standing and talking at work, changing clothes when teaching physical education,standing) | 3 | ||
| Occupation: standing, light/moderate effort (e.g., assemble/repair heavy parts, welding,stocking parts,auto repair,standing, packing boxes, nursing patient care) | 3 | ||
| Occupation: standing, moderate effort, lifting items continuously, 10 – 20 lbs, with limited walking or resting | 4.5 | ||
| Occupation: standing, moderate effort, intermittent lifting 50 lbs, hitch/twisting ropes | 3.5 | ||
| Occupation: standing, moderate/heavy tasks (e.g., lifting more than 50 lbs, masonry, painting, paper hanging) | 4.5 | ||
| Occupation: steel mill, moderate effort (e.g., fettling, forging, tipping molds) | 5.3 | ||
| Occupation: steel mill, vigorous effort (e.g., hand rolling, merchant mill rolling, removing slag, tending furnace) | 8.3 | ||
| Occupation: tailoring, cutting fabric | 2.3 | ||
| Occupation: tailoring, general | 2.5 | ||
| Occupation: tailoring, hand sewing | 1.8 | ||
| Occupation: tailoring, machine sewing | 2.5 | ||
| Occupation: tailoring, pressing | 3.5 | ||
| Occupation: tailoring, weaving, light effort (e.g., finishing operations, washing, dyeing, inspecting cloth, counting yards, paperwork) | 2 | ||
| Occupation: tailoring, weaving, moderate effort (e.g., spinning and weaving operations, delivering boxes of yam to spinners, loading of warp bean, pinwinding, conewinding, warping, cloth cutting) | 4 | ||
| Occupation: truck driving, loading and unloading truck, tying down load, standing, walking and carrying heavy loads | 6.5 | ||
| Occupation: typing, electric, manual or computer | 1.3 | ||
| Occupation: using heavy power tools such as pneumatic tools (e.g., jackhammers, drills) | 6.3 | ||
| Occupation: using heavy tools (not power) such as shovel, pick, tunnel bar, spade | 8 | ||
| Occupation: walking on job, less than 2.0 mph, very slow speed, in office or lab area | 2 | ||
| Occupation: walking on job, 3.0 mph, in office, moderate speed, not carrying anything | 3.5 | ||
| Occupation: walking on job, 3.5 mph, in office, brisk speed, not carrying anything | 4.3 | ||
| Occupation: walking on job, 2.5 mph, slow speed and carrying light objects less than 25 pounds | 3.5 | ||
| Occupation: walking, gathering things at work, ready to leave | 3 | ||
| Occupation: walking, 2.5 mph, slow speed, carrying heavy objects more than 25 lbs | 3.8 | ||
| Occupation: walking, 3.0 mph, moderately and carrying light objects less than 25 lbs | 4.5 | ||
| Occupation: walking, pushing a wheelchair | 3.5 | ||
| Occupation: walking, 3.5 mph, briskly and carrying objects less than 25 pounds | 4.8 | ||
| Occupation: walking or walk downstairs or standing, carrying objects about 25 to 49 pounds | 5 | ||
| Occupation: walking or walk downstairs or standing, carrying objects about 50 to 74 pounds | 6.5 | ||
| Occupation: walking or walk downstairs or standing, carrying objects about 75 to 99 pounds | 7.5 | ||
| Occupation: walking or walk downstairs or standing, carrying objects about 100 pounds or over | 8.5 | ||
| Occupation: working in scene shop, theater actor, backstage employee | 3 | ||
| getting ready for bed, general, standing | 2.3 | ||
| sitting on toilet, eliminating while standing or squating | 1.8 | ||
| bathing, sitting | 1.5 | ||
| dressing, undressing, standing or sitting | 2.5 | ||
| eating, sitting | 1.5 | ||
| talking and eating or eating only, standing | 2 | ||
| taking medication, sitting or standing | 1.5 | ||
| grooming, washing hands, shaving, brushing teeth, putting on make-up, sitting or standing | 2 | ||
| hairstyling, standing | 2.5 | ||
| having hair or nails done by someone else, sitting | 1.3 | ||
| showering, toweling off, standing | 2 | ||
| Sexual Activity: active, vigorous effort | 2.8 | ||
| Sexual Activity: general, moderate effort | 1.8 | ||
| Sexual Activity: passive, light effort, kissing, hugging | 1.3 | ||
| Alaska Native Games, Eskimo Olympics, general | 5.5 | ||
| archery, non-hunting | 4.3 | ||
| badminton, competitive | 7 | ||
| badminton, social singles and doubles, general | 5.5 | ||
| basketball, game | 8 | ||
| basketball, non-game, general | 6 | ||
| basketball, general | 6.5 | ||
| basketball, officiating | 7 | ||
| basketball, shooting baskets | 4.5 | ||
| basketball, drills, practice | 9.3 | ||
| basketball, wheelchair | 7.8 | ||
| billiards | 2.5 | ||
| bowling | 3 | ||
| bowling, indoor, bowling alley | 3.8 | ||
| boxing, in ring, general | 12.8 | ||
| boxing, punching bag | 5.5 | ||
| boxing, sparring | 7.8 | ||
| broomball | 7 | ||
| children’s games, adults playing (e.g., hopscotch, 4-square, dodge ball, playground apparatus, t-ball, tetherball, marbles, jacks, arcade games), moderate effort | 5.8 | ||
| cheerleading, gymnastic moves, competitive | 6 | ||
| coaching, football, soccer, basketball, baseball, swimming, etc. | 4 | ||
| coaching, actively playing sport with players | 8 | ||
| cricket, batting, bowling, fielding | 4.8 | ||
| croquet | 3.3 | ||
| curling | 4 | ||
| darts, wall or lawn | 2.5 | ||
| drag racing, pushing or driving a car | 6 | ||
| auto racing, open wheel | 8.5 | ||
| fencing | 6 | ||
| football, competitive | 8 | ||
| football, touch, flag, general | 8 | ||
| football, touch, flag, light effort | 4 | ||
| football or baseball, playing catch | 2.5 | ||
| frisbee playing, general | 3 | ||
| frisbee, ultimate | 8 | ||
| golf, general | 4.8 | ||
| golf, walking, carrying clubs | 4.3 | ||
| golf, miniature, driving range | 3 | ||
| golf, walking, pulling clubs | 5.3 | ||
| golf, using power cart | 3.5 | ||
| gymnastics, general | 3.8 | ||
| hacky sack | 4 | ||
| handball, general | 12 | ||
| handball, team | 8 | ||
| high ropes course, multiple elements | 4 | ||
| hang gliding | 3.5 | ||
| hockey, field | 7.8 | ||
| hockey, ice, general | 8 | ||
| hockey, ice, competitive | 10 | ||
| horseback riding, general | 5.5 | ||
| horse chores, feeding, watering, cleaning stalls, implied walking and lifting loads | 4.3 | ||
| saddling, cleaning, grooming, harnessing and unharnessing horse | 4.5 | ||
| horseback riding, trotting | 5.8 | ||
| horseback riding, canter or gallop | 7.3 | ||
| horseback riding,walking | 3.8 | ||
| horseback riding, jumping | 9 | ||
| horse cart, driving, standing or sitting | 1.8 | ||
| horseshoe pitching, quoits | 3 | ||
| jai alai | 12 | ||
| martial arts, different types, slower pace, novice performers, practice | 5.3 | ||
| martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai boxing) | 10.3 | ||
| juggling | 4 | ||
| kickball | 7 | ||
| lacrosse | 8 | ||
| lawn bowling, bocce ball, outdoor | 3.3 | ||
| moto-cross, off-road motor sports, all-terrain vehicle, general | 4 | ||
| orienteering | 9 | ||
| paddleball, competitive | 10 | ||
| paddleball, casual, general | 6 | ||
| polo, on horseback | 8 | ||
| racquetball, competitive | 10 | ||
| racquetball, general | 7 | ||
| rock or mountain climbing | 8 | ||
| rock climbing, ascending rock, high difficulty | 7.5 | ||
| rock climbing, ascending or traversing rock, low-to-moderate difficulty | 5.8 | ||
| rock climbing, rappelling | 5 | ||
| rodeo sports, general, light effort | 4 | ||
| rodeo sports, general, moderate effort | 5.5 | ||
| rodeo sports, general, vigorous effort | 7 | ||
| rope jumping, fast pace, 120-160 skips/min | 12.3 | ||
| rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip, plain bounce | 11.8 | ||
| rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce | 8.8 | ||
| rugby, union, team, competitive | 8.3 | ||
| rugby, touch, non-competitive | 6.3 | ||
| shuffleboard | 3 | ||
| skateboarding, general, moderate effort | 5 | ||
| skateboarding, competitive, vigorous effort | 6 | ||
| skating, roller | 7 | ||
| rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace | 7.5 | ||
| rollerblading, in-line skating, 17.7 km/h (11.0 mph), moderate pace, exercise training | 9.8 | ||
| rollerblading, in-line skating, 21.0 to 21.7 km/h (13.0 to 13.6 mph), fast pace, exercise training | 12.3 | ||
| rollerblading, in-line skating, 24.0 km/h (15.0 mph), maximal effort | 14 | ||
| skydiving, base jumping, bungee jumping | 3.5 | ||
| soccer, competitive | 10 | ||
| soccer, casual, general | 7 | ||
| softball or baseball, fast or slow pitch, general | 5 | ||
| softball, practice | 4 | ||
| softball, officiating | 4 | ||
| softball,pitching | 6 | ||
| sports spectator, very excited, emotional, physically moving | 3.3 | ||
| squash | 12 | ||
| squash, general | 7.3 | ||
| table tennis, ping pong | 4 | ||
| tai chi, qi gong, general | 3 | ||
| tai chi, qi gong, sitting, light effort | 1.5 | ||
| tennis, general | 7.3 | ||
| tennis, doubles | 6 | ||
| tennis, doubles | 4.5 | ||
| tennis, singles | 8 | ||
| tennis, hitting balls, non-game play, moderate effort | 5 | ||
| trampoline, recreational | 3.5 | ||
| trampoline, competitive | 4.5 | ||
| volleyball | 4 | ||
| volleyball, competitive, in gymnasium | 6 | ||
| volleyball, non-competitive, 6 – 9 member team, general | 3 | ||
| volleyball, beach, in sand | 8 | ||
| wrestling (one match = 5 minutes) | 6 | ||
| wallyball, general | 7 | ||
| track and field (e.g., shot, discus, hammer throw) | 4 | ||
| track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) | 6 | ||
| track and field (e.g., steeplechase, hurdles) | 10 | ||
| automobile or light truck (not a semi) driving | 2.5 | ||
| riding in a car or truck | 1.3 | ||
| riding in a bus or train | 1.3 | ||
| flying airplane or helicopter | 1.8 | ||
| motor scooter, motorcycle | 3.5 | ||
| pulling rickshaw | 6.3 | ||
| pushing plane in and out of hangar | 6 | ||
| truck, semi, tractor, > 1 ton, or bus, driving | 2.5 | ||
| walking for transportation, 2.8-3.2 mph, level, moderate pace, firm surface | 3.5 | ||
| boating, power, driving | 2.5 | ||
| boating, power, passenger, light | 1.3 | ||
| canoeing, on camping trip | 4 | ||
| canoeing, harvesting wild rice, knocking rice off the stalks | 3.3 | ||
| canoeing, portaging | 7 | ||
| canoeing, rowing, 2.0-3.9 mph, light effort | 2.8 | ||
| canoeing, rowing, 4.0-5.9 mph, moderate effort | 5.8 | ||
| canoeing, rowing, kayaking, competition, >6 mph, vigorous effort | 12.5 | ||
| canoeing, rowing, for pleasure, general | 3.5 | ||
| canoeing, rowing, in competition, or crew or sculling | 12 | ||
| diving, springboard or platform | 3 | ||
| kayaking, moderate effort | 5 | ||
| paddle boat | 4 | ||
| sailing, boat and board sailing, windsurfing, ice sailing, general | 3 | ||
| sailing, in competition | 4.5 | ||
| sailing, Sunfish/Laser/Hobby Cat, Keel boats, ocean sailing, yachting, leisure | 3.3 | ||
| skiing, water or wakeboarding | 6 | ||
| jet skiing, driving, in water | 7 | ||
| skindiving, fast | 15.8 | ||
| skindiving, moderate | 11.8 | ||
| skindiving, scuba diving, general | 7 | ||
| snorkeling | 5 | ||
| surfing, body or board, general | 3 | ||
| surfing, body or board, competitive | 5 | ||
| paddle boarding, standing | 6 | ||
| swimming laps, freestyle, fast, vigorous effort | 9.8 | ||
| swimming laps, freestyle, front crawl, slow, light or moderate effort | 5.8 | ||
| swimming, backstroke, general, training or competition | 9.5 | ||
| swimming, backstroke, recreational | 4.8 | ||
| swimming, breaststroke, general, training or competition | 10.3 | ||
| swimming, breaststroke, recreational | 5.3 | ||
| swimming, butterfly, general | 13.8 | ||
| swimming, crawl, fast speed, ~75 yards/minute, vigorous effort | 10 | ||
| swimming, crawl, medium speed, ~50 yards/minute, vigorous effort | 8.3 | ||
| swimming, lake, ocean, river | 6 | ||
| swimming, leisurely, not lap swimming, general | 6 | ||
| swimming, sidestroke, general | 7 | ||
| swimming, synchronized | 8 | ||
| swimming, treading water, fast, vigorous effort | 9.8 | ||
| swimming, treading water, moderate effort, general | 3.5 | ||
| tubing, floating on a river, general | 2.3 | ||
| water aerobics, water calisthenics | 5.5 | ||
| water polo | 10 | ||
| water volleyball | 3 | ||
| water jogging | 9.8 | ||
| water walking, light effort, slow pace | 2.5 | ||
| water walking, moderate effort, moderate pace | 4.5 | ||
| water walking, vigorous effort, brisk pace | 6.8 | ||
| whitewater rafting, kayaking, or canoeing | 5 | ||
| windsurfing, not pumping for speed | 5 | ||
| windsurfing or kitesurfing, crossing trial | 11 | ||
| windsurfing, competition, pumping for speed | 13.5 | ||
| dog sledding, mushing | 7.5 | ||
| dog sledding, passenger | 2.5 | ||
| moving ice house, set up/drill holes | 6 | ||
| ice fishing, sitting | 2 | ||
| skating, ice dancing | 14 | ||
| skating, ice, 9 mph or less | 5.5 | ||
| skating, ice, general | 7 | ||
| skating, ice, rapidly, more than 9 mph, not competitive | 9 | ||
| skating, speed, competitive | 13.3 | ||
| ski jumping, climb up carrying skis | 7 | ||
| skiing, general | 7 | ||
| skiing, cross country, 2.5 mph, slow or light effort, ski walking | 6.8 | ||
| skiing, cross country, 4.0-4.9 mph, moderate speed and effort, general | 9 | ||
| skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort | 12.5 | ||
| skiing, cross country, >8.0 mph, elite skier, racing | 15 | ||
| skiing, cross country, hard snow, uphill, maximum, snow mountaineering | 15.5 | ||
| skiing, cross-country, skating | 13.3 | ||
| skiing, cross-country, biathlon, skating technique | 13.5 | ||
| skiing, downhill, alpine or snowboarding, light effort, active time only | 4.3 | ||
| skiing, downhill, alpine or snowboarding, moderate effort, general, active time only | 5.3 | ||
| skiing, downhill, vigorous effort, racing | 8 | ||
| skiing, roller, elite racers | 12.5 | ||
| sledding, tobogganing, bobsledding, luge | 7 | ||
| snow shoeing, moderate effort | 5.3 | ||
| snow shoeing, vigorous effort | 10 | ||
| snowmobiling, driving, moderate | 3.5 | ||
| snowmobiling, passenger | 2 | ||
| snow shoveling, by hand, moderate effort | 5.3 | ||
| snow shoveling, by hand, vigorous effort | 7.5 | ||
| snow blower, walking and pushing | 2.5 | ||
| sitting in church, in service, attending a ceremony, sitting quietly | 1.3 | ||
| sitting, playing an instrument at church | 2 | ||
| sitting in church, talking or singing, attending a ceremony, sitting, active participation | 1.8 | ||
| sitting, reading religious materials at home | 1.3 | ||
| standing quietly in church, attending a ceremony | 1.3 | ||
| standing, singing in church, attending a ceremony, standing, active participation | 2 | ||
| kneeling in church or at home, praying | 1.3 | ||
| standing, talking in church | 1.8 | ||
| walking in church | 2 | ||
| walking, less than 2.0 mph, very slow | 2 | ||
| walking, 3.0 mph, moderate speed, not carrying anything | 3.5 | ||
| walking, 3.5 mph, brisk speed, not carrying anything | 4.3 | ||
| walk/stand combination for religious purposes, usher | 2 | ||
| praise with dance or run, spiritual dancing in church | 5 | ||
| serving food at church | 2.5 | ||
| preparing food at church | 2 | ||
| washing dishes, cleaning kitchen at church | 3.3 | ||
| eating at church | 1.5 | ||
| eating/talking at church or standing eating, American Indian Feast days | 2 | ||
| cleaning church | 3.3 | ||
| general yard work at church | 4 | ||
| standing, moderate effort (e.g., lifting heavy objects, assembling at fast rate) | 3.5 | ||
| standing, moderate-to-heavy effort, manual labor, lifting ≥ 50 lbs, heavy maintenance | 4.5 | ||
| typing, electric, manual, or computer | 1.3 | ||
| Volunteer Activities: sitting, meeting, general, and/or with talking involved | 1.5 | ||
| Volunteer Activities: sitting, light office work, in general | 1.5 | ||
| Volunteer Activities: sitting, moderate work | 2.5 | ||
| Volunteer Activities: standing, light work (filing, talking, assembling) | 2.3 | ||
| Volunteer Activities: sitting, child care, only active periods | 2 | ||
| Volunteer Activities: standing, child care, only active periods | 3 | ||
| Volunteer Activities: walk/run play with children, moderate, only active periods | 3.5 | ||
| Volunteer Activities: walk/run play with children, vigorous, only active periods | 5.8 | ||
| Volunteer Activities: standing, light/moderate work (e.g., pack boxes, assemble/repair, set up chairs/furniture) | 3 | ||
| Volunteer Activities: standing, moderate (lifting 50 lbs., assembling at fast rate) | 3.5 | ||
| Volunteer Activities: standing, moderate/heavy work | 4.5 | ||
| Volunteer Activities: typing, electric, manual, or computer | 1.3 | ||
| Volunteer Activities: walking, less than 2.0 mph, very slow | 2 | ||
| Volunteer Activities: walking, 3.0 mph, moderate speed, not carrying anything | 3.5 | ||
| Volunteer Activities: walking, 3.5 mph, brisk speed, not carrying anything | 4.3 | ||
| Volunteer Activities: walking, 2.5 mph slowly and carrying objects less than 25 pounds | 3.5 | ||
| Volunteer Activities: walking, 3.0 mph moderately and carrying objects less than 25 pounds, pushing something | 4.5 | ||
| Volunteer Activities: walking, 3.5 mph, briskly and carrying objects less than 25 pounds | 4.8 | ||
| Volunteer Activities: walk/stand combination, for volunteer purposes | 3 | ||
運動消耗卡路里可以通過多種方式進行計算。最簡單的方法是通過計算卡路里的消耗量來進行估算。例如，慢跑1公里約消耗100卡路里，騎車10分鐘約消耗50卡路里等等。此外，現在還有很多運動手環、智能手機等智能設備可以幫助用戶更精確地估算運動消耗的卡路里數量。
運動消耗卡路里計算的好處在於，可以幫助人們更好地了解自己在運動中所消耗的能量，從而制定更加科學的運動計劃。而且，通過掌握自己在運動中所消耗的卡路里數量，也能夠更好地了解自己的體重狀況，進而調整飲食和運動計劃，維持健康的體態。
總之，運動消耗卡路里是一個非常實用的工具，它可以幫助人們更好地了解自己在運動中所消耗的卡路里數量，從而制定更加科學的運動計劃。
