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II t is often desirable to estimate energy expen-. diture during varioustypesof physicalactivi-ties. The following table provides a means of comput-ing an estimated energy expenditure Iper minute!using both the individual's body weight and the num-ber of metabolic equivalents IMETSI required to per-form the activity Specifically, one MET is equal to0017'5 kcal . kg-I. min-I Therefore, the formula tocompute caloric expenditure during physical activity is
Energy expenditure (kcal per minI = 0.017,)kcal
. kg-I. min-I . MET-I x METS x body weight (kg!
For example. the energy cost of bicycling Ileisure.
less thrln 10 mphl is 40 METS (see tdblt' bell1wl The
caloric expenditure for .I 70 kg perSl1n c\'cling .It this
speed Cdn be cl1mpllled dS fl)ll()\vs
Energy expenditure tkcal per min) =0.0 17'} ke<J1
kg I min I MET I x .1.0 METS< 70 Ikg!.= 'It) ke<J1
per min
16.0 Bicycling
3.0 Conditioningexercise
5.5 Conditioningexercise
Description
Bicycling, < 10 mph, general.leisure, to work or for pleasure
Bicycling, 10-119 mph, leisure,slow, light effort
Bicycling, 12-13.9 mph, leisure,moderate effort
Bicycling, 14-15.9 mph, racing,fast, vigorous effort
Bicycling, 16-19 mph, racing/notdrafting or > 19 mph drafting,very fast, racing general
Bicycling, >20 mph, racing, notdrafting
Bicycling, stationary, 50 W, verylight effort
Bicycling, stationary, 100 W, lighteffort
Data compiled from Ainsworth, et at 1993."Compendium of Physical Activ-ities: Classification of Energy Cost of Human Physical Activities." 199.3Medi-cillealldSciellceillSportsalldActivities.25:71-80.
Estimated EnergyExpenditureDuring SelectedActivities
METS Activity
7.0 Conditioningexercise
10.5 Conditioningexercise
12.5 Conditioningexercise
80 Conditioningexercise
4.5 Conditioningexercise
IJ.O Conditioningexercise
()O Conditioningexercise
.j') Conditioningexercise
7.0 Conditioningexercise
IJ'} Conditioningexercise
120 Conditioningexercise
9.,} Conditioningexercise
6.0 Conditioningexercise
4.0 Conditioningexercise
6.0 Conditioningexercise
4.0 Conditioningexercise
6.0
6.0
5.0
7.0
4.5
5.5
Dancing
Dancing
Dancing
Dancing
Dancing
Dancing
3.0 Dancing
2.5
2.5FishingHome
activities
Description
Bicycling, stationary, 150 W,moderate effort
Bicycling, stationary, 200 W,vigorous effort
Bicycling, stationary, 250 W, veryvigorous effort
Calisthenics le.g.. pushups,pullups, situpsl, heavy,vigorous effort
Calisthenics, home exercise, lightor moderate effort, general(T 1501 (example: backexercisesl, going up & downfrom floor
Circuit tr<Jining, general
St<Jir-tre<Jdmill ergometer,gener<J1
Rowing, st<Jtion<Jry,')() W. lighteffort
Rowi ng, st<Jtion<Jry, I()OW.moderate effort
Rowing, stationary, 1'}OW,vigorous effort
Rowing, stationary, 200 W, veryvigorous effort
Ski machine, general
Slimnastics
Stretching, hatha yoga
Teaching aerobic exercise class
Water aerobics, water calisthenics
Aerobic, ballet or modern, twistAerobic, generalAerobic, low impactAerobic, high impactGeneral
Ballroom, fast (disco, folk,square) (T 1251
Ballroom, slow (e.g., waltz,foxtrot, slow dancing)
Fishing from boat, sittingCarpet sweeping, sweeping floors
l
II
I
I
~
METS Activity
4.0 Bicycling
6.0 Bicycling
8.0 Bicycling
10.0 Bicycling
12.0 Bicycling
,
i I
i J.
1 "
-
2.5 Homeactivities
1.5 Home
activities
Home repair4.5
7.5 Home repair
5.0 Home repair
1.0 Inactivity,
quiet
0.9 Inactivity,
quiet
1.2 Inactivity,
quiet
1.0 Inactivity,
light
1.0 Inactivity,
light
5.0 Lawn and
garden
6.0 Lawn and
garden
5.0 Lawn and
garden
6.0 Lawn and
garden
2.5 Lawn and
garden
6.0 Lawn and
garden
4.5 Lawn and
garden
4.5 Lawn and
garden
4.5 Lawn and
garden
4.0 Lawn and
garden
4.0 Lawn and
garden
3.0 Lawn and
garden
6.0 Lawn and
garden
4.0 Music
playing
Appendix B
-
Description
Cleaning, heavy or major (e.g.,
wash car,wash windows, mop,
clean garage), vigorous effort
Cleaning, house or cabin, general
Wash dishes; clearing dishes
from table-walking
Cooking or food preparation-
standing or sitting or in general
(not broken into stand/walk
components)
Putting away groceries (e.g.,
carrying groceries, shopping
without a grocery cart)
Sitting,knitting, sewing, light
wrapping (presents)
Carpentry,finishingor refinishingcabinets or furniture
Carpentry,sawing hardwood
Painting, outside house (T 650)
Sitting quietly (riding in a car,
listening to a lecture or music,
watch television or a movie)
Sleeping
Standing quietly (standing in a
line)
Reclining-talking or talking on
phone
Recline-reading
Carrying, loading or stacking
wood, loading/unloading or
carryinglumber
Chopping wood, splittinglogs
Clearingland,hauling branches
Gardening with heavy power
tools, tillinga garden
Mowing lawn, riding mower
Mowing lawn, walk, hand mower
Mowing lawn, walk, power mower
Operating snow blower, walking
Planting trees
Raking lawn
Raking roofwith snow rake
Riding snow blower
Shoveling snow, by hand
Drums
....... ...... ,--
METS Activity
2.0 Music
playing
2.0 Music
playing
2.5 Music
playing
4.0 Occupation
3.5 Occupation
8.0 Occupation
2.5 Occupation
6.0 Occupation
5.5 Occupation
3.5 Occupation
8.0 Occupation
2.5 Occupation
12.0 Occupation
2.5 Occupation
7.0 Occupation
4.0 Occupation
1.5 Occupation
2.5 Occupation
3.0 Occupation
3.5 Occupation
4.0 Occupation
8.0 Running
9.0 Running
10.0 Running
11.0 Running
11.5 Running
12.5 Running
13.5 Running
14.0 Running
15.0 Running
16.0 Running
18.0 Running
15.0 Running
3.5 Sports
7.0 Sports
4.5 Sports
8.0 Sports
Description
Flute (sitting)
Horn
Piano or organ
Bakery,general
Carpentry
Carrying heavy loads, such as
bricks
Chambermaid
Coal mining
Construction,outside,
remodeling
Electricalwork, plumbing
Farming, balinghay,cleaning
barn,poultrywork
Farming, drivingtractor
Fire fighter
Machine tooling,machining,
working sheet metal
Masonry
Masseur, masseuse (standing)
Sitting-lightofficework, in
general (chemistrylab work,
light use of handtools, watch
repair or micro-assembly, light
assembly/repair)
Standing; light (bartending, store
clerk, assembling, filing,
xeroxing,put up Christmas tree!
Standing;light/moderate
(assemblelrepairheavy parts,
welding, stocking,auto repair,
pack boxes formoving, etc),
patient care (as in nursing)
Standing;moderate (assembling
at fast rate, lifting50 Ibs,
hitch/twisting ropes)
Standing; moderate/heavy (lifting
more than 50 Ib, masonry,
painting,paper hanging)
Running, 5 mph (12 min.mile-I)
Running, 5.2mph (11.5min.mile-I)
Running, 6 mph (10 min.mile-I)
Running, 6.7 mph (9 min.mile-l)
Running, 7 mph (8.5 min.mile-')
Running, 7.5 mph (8 min.mile-I)
Running, 8 mph (7.5 min.mile-1)
Running, 8.6 mph (7 min.mile-1)
Running, 9 mph (6.5 min.mile-1)
Running, 10 mph (6 min.mile-I)
Running,10.9mph (5.5min.mile-I)
Running,stairs, upArchery (nonhunting)
Badminton, competitive
Badminton, social singles anddoubles, general
Basketball, game
503
......, ~ --"'" , '--""""",,'r.,p "'"I' .""". "'"'I!!f""..:11(o;;~.:.~~~J::i~
METS Activity
4.5 Homeactivities
3.5 Home
activities
2.3 Home
activities
2.5 Home
activities
METS Activity
6.0 Sports
7.0 Sports
4.5 Sports
6.5 Sports
2.5 Sports
3.0 Sports
12.0 Sports
6.0 Sports
5.0 Sports
40 Sports
5.0 Sports
2.5 Sports
4.0 Sports
2.7 Sports
60 Sports
9.0 Sports
8.0 Sports
J.O Sports
'3 5 Sports
.c 5.5 Sports
3.0 Sports
5.0 Sports
3.5 Sports
~O Sports
~.O Sports
12.0 'Sports
80 Sports
1.7 Sports
8.0 Sports
11.0 Sports
4.0 Sports
3.0 Sports
12.0 Sports
10.0 Sports
4.0 Sports
7.0 Sports
8.0 Sports
4.0 Sports
9.0 Sports
10.0 Sports
6.0 Sports
8.0 Sports
10.0 Sports
7.0 Sports
11.0 Sports
8.0 Sports
12.0 Sports
10.0 Sports
504
Description
Basketball, nongame, generalBasketball. officiatingBasketball. shooting basketsBasketball. wheelchairBilliards
BowlingBoxing, in ring, generalBoxing, punching bagChildren's games (hopscotch, 4-
square, dodgeball, playgroundapparatus, t-ball, tetherball.marbles, jacks, arcade games)
Coaching: football, soccer,basketball. baseball. swimming,ete.
Cricket (batting, bowling)CroquetCurlingDarts, wall or lawn
FencingFootball, competitiveFootball, touch, flag, general
IT 510)
Frisbee playing, generalFrisbee, ultimate
Golf, carrying clubsGolf, miniature, driving rangeGolf. pulling clubsGolf, using power cart
Gymnastics, generiJl
HiJcky siJckHiJndbiJll
HiJndball. team
Hang gliding
Hockey, field
Hockey, ice
Horseback riding
Horseshoe pitching, quoits
lai alai
Judo, karate, kick boxing, taekwan do
JugglingKickball
LacrosseMoto-cross
OrienteeringPaddleball. competitivePaddleball, casual. generalPolo
Racketball, competitiveRacketball. casual, generalRock climbing, ascending rockRock climbing, rapellingRope jumping, fastRope jumping, moderate,
general
METS Activity
8.0 Sports
10.0 Sports
3.0 Sports
7.0 Sports
7.0 Sports
10.0 Sports
5.0 Sports
60 Sports
12.0 Sports
4.0 Sports
4.0 Sports
60 Sports
8.0 Sports
4.0 Sports
3.0 Sports
b.O Sports
7.0 Sports
3.0 Walking
60 Walking
6.5 Walking
2.5 Walking
b.5 Walking
110 Walking
.LO WiJlking
2.0 Walking
2.5 Walking
3.0 Walking
J.O Walking
3.7 Walking
~.o Walking
40 Walking
4.7 Walking
4.0 Walking4.0 Water
activities
3.0 Wateractivities
7.0 Wateractivities
12.0 Wateractivities
3.5 Wateractivities
12.0 Wateractivities
5.0 Wateractivities
Description
Rope jumping, slow
Rugby
Shuffleboard, lawn bowling
Skateboarding
Skating, roller
Soccer, competitive
Sohball or baseball, fast or slowpitch
Sohball. pitching
Squash
Table tennis, ping pongTai chi
Tennis, doubles
Tennis, singles
Volleyball. competitive
Volleyball, noncompetitive; 6-9member team
Wrestling (one match =7 mini
WallyballDownstairs
Hiking, cross country
Marching, rapidly, military
Pushing or pulling stroller withchild
Race walking
Up stairs, using or climbing upladder
Using crutches
WiJlking, less than 1.0 mph, levelground, strolling, householdwalking, very slow
Walking, 2.0 mph, level. slowpace, firm surface
WiJlking, 2.5 mph, firm surface
Walking, 2.7 mph, downhill
Walking,J.O mph, level,moderate pace, firm surface
Walking, 3.5 mph, level. brisk,firm surface
Walking, 40 mph, level. firmsurface, very brisk pace
Walking, 4.5 mph, level, firmsurface, very, very brisk
Walking, to work or class
Canoeing, on camping trip
Canoeing, rowing, 2.0-3.9 mph,light effort
Canoeing, rowing, 4.0-5.9 mph,moderate effort
Canoeing, rowing, >6 mph,vigorous effort
Canoeing, rowing, for pleasure,general
Canoeing, rowing, in competition,or crew or sculling
Kayaking
Appendixes
METS Activity Description
3.0 Wateractivities
5.0 Wateractivities
6.0 Wateractivities
7.0 Wateractivities
5.0 Wateractivities
3.0 Wateractivities
10.0 Wateractivities
8.0 Wateractivities
8.0 Wateractivities
10.0 Wateractivities
11.0 Wateractivities
6.0 Wateractivities
10.0 Wateractivities
.~.o Wateractivities
50 Wateractivities
Appendix B
Sailing, boat and board sailing,wind-surfing, ice sailing, general
Sailing, in competition
Skiing, water
Skimobiling
Snorkeling
Surfing, body or board
Swimming laps, freestyle, fast,vigorous effort
Swimming laps, freestyle, slow,moderate or light effort
Swimming, backstroke, general
Swimming, breaststroke, general
Swimming, butterfly, general
Swimming, leisurely, not lapswimming
Water polo
Water volleyball
Whitewater rafting, kayaking, orcanoeing
METS Activity
5.5 Winteractivities
9.0 Winteractivities
15.0 Winteractivities
7.0 Winteractivities
8.0 Winteractivities
9.0 Winteractivities
14.0 Winteractivities
16.5 Winteractivities
5.0 Winteractivities
6.0 Winteractivities
8.0 Winteractivities
7.0 Winteractivities
8.0 Winteractivities
3.5 Winteractivities
Description
Skating, ice, 9 mph or less
Skating, ice, rapidly, more than9 mph
Skating, speed, competitive
Skiing, cross-country, 2.5 mph,slow or light effort, ski walking
Skiing, cross-country, 4.0-4.9mph, moderate speed andeffort, general
Skiing, cross-country, 5.0-7.9 mph,brisk speed, vigorous effort
Skiing, cross-country, >8.0 mph,racing
Skiing, cross-country, hard snow,uphill, maximum
Skiing, downhill, light effort
Skiing, downhill, moderate effort,general
Skiing, downhill, vigorous effort,racing
Sledding, tobogganing,bobsledding, luge
Snow shoeing
Snowmobiling
~
505