| Walking 3 mph — 1500 |
House cleaning — 1364 |
Snorkeling — 2273 |
| Walking slow — under 2 mph — 909 |
Inline skating — 5455 |
Snowmobiling — 1591 |
| Walking slow — 2 mph — 1136 |
Jazzercise — 2727 |
Soccer — 3182 |
| Walking 3.5 miles per hour — 1727 |
Jogging —- 3182 |
Softball — 2273 |
| Walking 4 miles per hour — 2273 |
Jump rope — 4545 |
Stairmaster — 4091 |
| Walking 5 miles per hour — 3636 |
Kayaking — 2273 |
Stationary bicycling (moderate effort) — 3182 |
| Racewalking — 2955 |
Lacrosse — 3636 |
Stationary bicycling (vigorous effort) — 4773 |
| Aerobic dance — 2955 |
Lawn mowing — power mower — 2273 |
Step aerobics — 4091 |
| Backpacking — 3182 |
Martial arts — 4545 |
Stretching, yoga — 1136 |
| Badminton — 2045 |
Punching bag — 2727 |
Surfing — 1364 |
| Basketball — shooting baskets — 2045 |
Raking lawn and leaves — 1818 |
Swimming laps — moderate — 3182 |
| Basketball game — 3636 |
Racquetball — 3182 |
Swimming laps — vigorous — 4545 |
| Bicycling — 3636 |
Roller skating — 3182 |
Swimming leisurely — 2727 |
| Bicycling fast — 5455 |
Rowing machine — 3182 |
Table tennis — 1818 |
| Bowling — 1364 |
Rowing machine, vigorous — 3864 |
Tai chi — 1818 |
| Circuit training — 3636 |
Running — 5 mph — 12-minute miles — 3636 |
Tennis — 3182 |
| Climbing — rock or mountain — 4091 |
Running — 6 mph — 10-minute miles — 4545 |
Volleyball — 1818 |
| Fishing — 1364 |
Running — 7 mph — 8.5-minute miles — 5227 |
Water aerobics — 1818 |
| Football — 3636 |
Running — 8 mph — 7.5-minute miles — 6136 |
Water jogging — 3636 |
| Frisbee — 1364 |
Sailing, boat and board, windsurfing — 1364 |
Waterskiing — 2727 |
| Gardening — 1818 |
Scuba diving — 3182 |
Weight lifting, moderate effort — 1818 |
| Golf — 2045 |
Shopping — 1045 |
Weight lifting, vigorous effort — 2727 |
| Health club exercise, general — 2500 |
Skateboarding — 2273 |
Wrestling — 2727 |
| Hiking — 2727 |
Skiing — cross country — 3636 |
Yoga — 1136 |
| Hockey — field and ice — 3636 |
Skiing — downhill — 2727 |
|
| Horseback riding — 1818 |
Sledding — 3182 |
|
This chart is based on MET — Metabolic Equivalents of various physical activities. References: Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. Compendium of Physical Activities: An update of activity codes and MET intensities. Med Sci Sports Exerc 2000;32 (Suppl):S498-S516.