| MET value | Description |
|---|---|
| 14.0 | bicycling, mountain, uphill, vigorous |
| 16.0 | bicycling, mountain, competitive, racing |
| 8.5 | bicycling, mountain, general |
| 3.5 | bicycling, leisure, 8.8 km |
| 5.8 | bicycling, leisure, 15.0 km |
| 6.8 | bicycling, 16-19.0 km, slow, light effort |
| 8.0 | bicycling, 19.2-22.2 km, moderate effort |
| 10.0 | bicycling, 22.4-25.4 km, racing, fast, vigorous effort |
| Remark: This information provided is for reference only |
| MET value | Description |
|---|---|
| 2.3 | activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga) |
| 3.8 | activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) |
| 7.2 | activity promoting video/arcade game (e.g., Exergaming, Dance Dance Revolution), vigorous effort |
| 7.0 | bicycling, stationary, general |
| 3.5 | bicycling, stationary, 30-50 watts, very light to light effort |
| 6.8 | bicycling, stationary, 90-100 watts, moderate to vigorous effort |
| 8.8 | bicycling, stationary, 101-160 watts, vigorous effort |
| 11.0 | bicycling, stationary, 161-200 watts, vigorous effort |
| 14.0 | bicycling, stationary, 201-270 watts, very vigorous effort |
| 4.8 | bicycling, stationary, 51-89 watts, light-to-moderate effort |
| 8.5 | bicycling, stationary, RPM/Spin bike class |
| 5.5 | health club exercise, general |
| 5.0 | health club exercise classes, general, gym/weight training combined in one visit |
| 3.8 | home exercise, general |
| 3.5 | resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance |
| 5.0 | resistance (weight) training, squats , slow or explosive effort |
| 4.8 | rowing, stationary, general, moderate effort |
| 7.0 | rowing, stationary, 100 watts, moderate effort |
| 8.5 | rowing, stationary, 150 watts, vigorous effort |
| 12.0 | rowing, stationary, 200 watts, very vigorous effort |
| 9.0 | stair-treadmill ergometer, general |
| 2.3 | video exercise workouts, TV conditioning programs (e.g., yoga, stretching), light effort |
| 4.0 | video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort |
| 6.0 | video exercise workouts, TV conditioning programs (e.g., cardio-resistance), vigorous effort |
| 2.5 | yoga, Hatha yoga |
| 4.0 | yoga, Power yoga |
| Remark: This information provided is for reference only |
| MET value | Description |
|---|---|
| 7.3 | aerobic, general |
| 7.5 | aerobic, step, with 6 - 8 inch step |
| 9.5 | aerobic, step, with 10 - 12 inch step |
| 5.5 | aerobic, step, with 4-inch step |
| 5.0 | ballet, modern, or jazz, general, rehearsal or class |
| 6.8 | ballet, modern, or jazz, performance, vigorous effort |
| 5.5 | ballroom, fast |
| 11.3 | ballroom dancing, competitive |
| 3.0 | ballroom, slow (e.g., waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha) |
| 8.5 | bench step class, general |
| 4.8 | tap |
| Remark: This information provided is for reference only |
| MET value | Description |
|---|---|
| 6.0 | jog/walk combination (jogging component of less than 10 minutes) |
| 7.0 | jogging, general |
| 4.5 | jogging, on a mini-tramp |
| 6.0 | running, 6.4 km (15 min/km) |
| 8.3 | running, 8.0 km (12 min/km) |
| 9.0 | running, 8.3 km (11.5 min/km) |
| 9.8 | running, 7.2 km (10 min/km) |
| 10.5 | running, 10.7 km (9 min/km) |
| 11.8 | running, 12 km (8 min/km) |
| 12.8 | running, 14.4 km (6.5 min/km) |
| 14.5 | running, 16.0 km (6 min/km) |
| 16.0 | running, 17.6 km (5.5 min/km) |
| 19.0 | running, 19.2 km (5 min/km) |
| 23.0 | running, 22.4 km (4.3 min/km) |
| Remark: This information provided is for reference only |
| MET value | Description |
|---|---|
| 7.0 | badminton, competitive |
| 5.5 | badminton, social singles and doubles, general |
| 8.0 | basketball, game |
| 6.0 | basketball, non-game, general |
| 4.5 | basketball, shooting baskets |
| 9.3 | basketball, drills, practice |
| 2.5 | billiards |
| 3.8 | bowling, indoor, bowling alley |
| 12.8 | boxing, in ring, general |
| 5.5 | boxing, punching bag |
| 7.8 | boxing, sparring |
| 6.0 | fencing |
| 4.3 | golf, walking, carrying clubs |
| 3.0 | golf, miniature, driving range |
| 3.5 | golf, using power cart |
| 3.8 | gymnastics, general |
| 5.5 | horseback riding, trotting |
| 7.3 | horseback riding, canter or gallop |
| 5.3 | martial arts, different types, slower pace, novice performers |
| 10.3 | martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, thai boxing) |
| 5.8 | rock climbing, ascending or traversing rock, low-to-moderate difficulty |
| 5.0 | rock climbing, rappelling |
| 12.3 | rope jumping, fast pace, 120-160 skips/min |
| 11.8 | rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip, plain bounce |
| 10.0 | soccer, competitive |
| 7.0 | soccer, casual, general |
| 7.3 | squash, general |
| 4.0 | table tennis, ping pong |
| 3.0 | tai chi, qi gong, general |
| 6.0 | tennis, doubles |
| 8.0 | tennis, singles |
| 5.0 | tennis, hitting balls, non-game play, moderate effort |
| 4.0 | volleyball |
| 3.0 | volleyball, non-competitive, 6 - 9 member team, general |
| 8.0 | volleyball, beach, in sand |
| Remark: This information provided is for reference only |
| MET value | Description |
|---|---|
| 4.0 | pushing or pulling stroller with child or walking with children, 4 to 4.96 km |
| 3.8 | pushing a wheelchair, non-occupational |
| 2.8 | walking, 3.2 km, level, slow pace, firm surface |
| 2.5 | walking from house to car or bus, from car or bus to go places, from car or bus to and from the worksite |
| 3.0 | walking the dog |
| 3.0 | walking, 4.0 km, level, firm surface |
| 3.3 | walking, 4.0 km, downhill |
| 3.5 | walking, 4.4 to 5.1 km, level, moderate pace, firm surface |
| 4.3 | walking, 5.6 km, level, brisk, firm surface, walking for exercise |
| 5.3 | walking, 4.6 to 5.6 km, uphill (Basically flat) |
| 5.0 | walking, 6.4 km, level, firm surface, very brisk pace |
| 8.3 | walking, 8.0 km, level, firm surface |
| 9.8 | walking, 8.0 km, uphill, (Basically flat) |
| 3.5 | walking, for pleasure, work break |
| 4.5 | walking, normal pace, plowed field or sand |
| 4.0 | walking, to work or class |
| 6.0 | walking, backwards, 5.6 km, level |
| Remark: This information provided is for reference only |
| MET value | Description |
|---|---|
| 7.0 | canoeing, portaging |
| 2.8 | canoeing, rowing, 3.2-6.2 km, light effort |
| 5.8 | canoeing, rowing, 6.4-9.4 km, moderate effort |
| 3.5 | canoeing, rowing, for pleasure, general |
| 12.0 | canoeing, rowing, in competition, or crew or sculling |
| 3.0 | diving |
| 4.0 | paddle boat |
| 4.5 | sailing, in competition |
| 6.0 | skiing, water or wakeboarding |
| 5.0 | snorkeling |
| 3.0 | surfing, body or board, general |
| 5.0 | surfing, body or board, competitive |
| 9.8 | swimming laps, freestyle, fast, vigorous effort |
| 5.8 | swimming laps, freestyle, front crawl, slow, light or moderate effort |
| 9.5 | swimming, backstroke, general, training or competition |
| 4.8 | swimming, backstroke, recreational |
| 10.3 | swimming, breaststroke, general, training or competition |
| 5.3 | swimming, breaststroke, recreational |
| 13.8 | swimming, butterfly, general |
| 6.0 | swimming, leisurely, not lap swimming, general |
| 7.0 | swimming, sidestroke, general |
| 9.8 | swimming, treading water, fast, vigorous effort |
| 3.5 | swimming, treading water, moderate effort, general |
| 5.0 | windsurfing, not pumping for speed |
| 11.0 | windsurfing or kitesurfing, crossing trial |
| 13.5 | windsurfing, competition, pumping for speed |
| Remark: This information provided is for reference only |
Center of Excellence for Nutritional Genomics (CENG) at the University of California, Davis (USA)
Diogenes is a pan-European Programme targeting the obesity problem
Human Genome Project (U.S. Department of Energy Genome Programs)
