Metabolic EquivalentPick the best exercises by fitness level and calories burned.
Metabolic Equivalent (MET)* can tell you the amount of energy burned with just about any type of physical activity or exercise. Below are MET charts for sports/hobbies, at home activities and formal exercises. The charts compare the calories burned for 30 minutes of each activity.
Definition of metabolic equivalent*1 METThe energy burned at rest, which is 30-38 calories for every 30 minutes 3-6 MET The energy burned with moderate exercise: 90-225 calories per 30 minute workout. (Moderate exercise is intense enough to meet health standards for the U.S. Physical Activity Guidelines.) Calories are calculated for the average adult in the US, weighing 165-190 lbs, Your exact calories burned during exercise may vary due to differences in muscle mass or level of effort during the activity.
More sports and leisure activitiesSoftball / baseball-- (5.0 MET)-- 150-188 calories Hiking without a heavy pack-- (6.0 MET)-- 180-225 cal Downhill skiing, moderate effort-- (6.0 MET)-- 180-225 cal Horseback riding, trotting-- (6.5 MET)-- 195-244 cal Tennis, singles-- (7.0 MET)-- 210-263 cal Raquetball, casual-- (7.0 MET)-- 210-263 cal Volleyball, competitive-- (8.0 MET)-- 240-300 cal Touch or flag football-- (8.0 MET)-- 240-300 cal Mountain biking--(8.5 MET)-- 255-323 cal Rock climbing-- (11.0 MET)-- 330-413 cal
More 'At Home' Activities
More 'Formal Exercise' RoutinesWalking 2.0 mph-- (2.8 MET) -- 84-106 cal Walking 3.0 mph-- (3.3 MET) -- 99-124 cal Walking in sand-- (4.5 MET)-- 135-171 cal Water aerobics-- (5.3 MET) -- 159-201 cal Health club exercise (stairclimber,elliptical trainer)--(5.5 MET) 165-206 cal Stationary bike, 100 watts-- (5.5 MET)-- 165-206 cal Walking 3.5 mph uphill-- (6.0 MET) -- 180-225 cal Circuit training-- (8.0 MET) -- 240-304 cal Swimming freestyle, vigorous-- (12.0 MET) -- 360-450 cal Running 8 min/mile (7.5 mph)-- (12.5 MET) -- 375-469 cal Still missing the metabolic equivalent for your activity? Find the most complete list here. Think of the calories burned on the Metabolic Equivalent charts as an average. Raking the lawn can be done at a slow pace, which burns less energy, or it can be done more vigorously which burns more calories. In the same way, a light game of 2-on-2 basketball is a lighter workout than a highly competitive game of 5-on-5. Need more guidance in picking activities? Take the Rockport walking test. Once you have your fitness rating (VO2 Max), you can pick the activities that best match your fitness level. Click the chart to take the test. As you become more fit, you'll be able to add higher calorie- burning activities to your routine.
With this in mind, during whichever type of exercise or physical activity you choose for your workout, pace yourself according to your ability level. If you are a beginner, or if you need a lighter workout today, keep your effort moderate. If you are a (well-rested) fit person looking for a harder workout then you can work at a high intensity. The Exercise Effort Scale will help you maintain the best level of effort for your next workout.
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Rockport walking test
Find your VO2 Max with this 1 mile walking test.
