Calories burned by activity
60 activities, each with the MET value and five-digit code from the 2024 Adult Compendium of Physical Activities. Every value was taken from the published source rather than from another calculator.
Walking and stairs
| Activity | METs | Code |
|---|---|---|
| Walking | 3.8 | 17190 |
| Brisk walking | 4.8 | 17200 |
| Fast walking | 5.5 | 17220 |
| Walking the dog | 3 | 17165 |
| Stair climbing | 6.8 | 17131 |
Running
| Activity | METs | Code |
|---|---|---|
| Running stairs | 15 | 12170 |
| Jogging | 7.5 | 12020 |
| Running at 11 km/h | 11 | 12070 |
| Running at 13 km/h | 12 | 12090 |
Cycling
| Activity | METs | Code |
|---|---|---|
| Leisure cycling | 4 | 01010 |
| Cycling, moderate effort | 8 | 01030 |
| Cycling, vigorous effort | 10 | 01040 |
Water
| Activity | METs | Code |
|---|---|---|
| Swimming, slow freestyle | 5.8 | 18240 |
| Swimming, fast freestyle | 9.8 | 18230 |
| Water aerobics | 5.3 | 02120 |
| Kayaking | 5 | 18100 |
Gym and studio
| Activity | METs | Code |
|---|---|---|
| Stationary cycling | 6.8 | 01200 |
| Indoor cycling class | 8 | 01228 |
| Weight training | 3.5 | 02054 |
| Powerlifting | 6 | 02050 |
| Circuit training | 6 | 02032 |
| Calisthenics | 7.5 | 02020 |
| HIIT | 11 | 02214 |
| Rowing machine | 7.3 | 02070 |
| Elliptical trainer | 5 | 02048 |
| Stair machine | 9.3 | 02065 |
| Low-impact aerobics | 4.8 | 02005 |
| High-impact aerobics | 8 | 02006 |
| Step aerobics | 5.5 | 02001 |
| Jump rope | 11.8 | 15551 |
| Jump rope, fast | 12.3 | 15550 |
| Yoga | 2.3 | 02175 |
| Power yoga | 4 | 02160 |
| Hot yoga | 3 | 02155 |
| Pilates | 2.8 | 02105 |
| Tai chi | 3.3 | 15670 |
Sports
| Activity | METs | Code |
|---|---|---|
| Basketball | 8 | 15040 |
| Soccer | 7 | 15610 |
| Football | 8 | 15210 |
| Tennis, singles | 8 | 15690 |
| Squash | 12 | 15650 |
| Handball | 12 | 15320 |
| Badminton | 5.5 | 15030 |
| Table tennis | 4 | 15660 |
| Volleyball | 3 | 15720 |
| Boxing | 12.3 | 15100 |
| Martial arts | 5.3 | 15425 |
| Golf | 4.5 | 15255 |
| Dance class | 6 | 03042 |
Home and garden
| Activity | METs | Code |
|---|---|---|
| Housework | 3.3 | 05010 |
| Vacuuming | 3 | 05043 |
| Cooking | 3.5 | 05049 |
| Carrying groceries | 3.5 | 05054 |
| Gardening | 3.8 | 08239 |
| Mowing the lawn | 5.5 | 08095 |
| Raking leaves | 4 | 08160 |
| Shovelling | 5.5 | 08192 |
Outdoors
| Activity | METs | Code |
|---|---|---|
| Hiking | 6 | 17080 |
| Backpacking | 7 | 17010 |
| Rock climbing | 8.8 | 15534 |
Source: Herrmann SD, Willis EA, Ainsworth BE, et al. "2024 Adult Compendium of Physical Activities." Journal of Sport and Health Science 13(1), 2024, pp. 6–12. MET values are population averages; roughly 18% of Compendium entries are estimated rather than measured.