Free Online Health

hi

does anyone have a great resource that allows you to work out how many calories you burn during exercise? i've started a little journal today which is a record of energy in/energy out and i want to figure the energy out bit LOL

your suggestions are received gratefully!

Our Weight Loss calculator in the Free Exercise and Meal Planner has a list of activities and their MET value.

Multiply your bodyweight by the Mets value and that's how many calories you would burn if you did it for an hour!

Here they are here:

MET Value	Activity Type	Description
4	Bicycling	Bicycling, <10 mph, general, leisure, to work or for pleasure
6	Bicycling	Bicycling, 10-11.9 mph, leisure, slow, light effort
8	Bicycling	Bicycling, 12-13.9 mph, leisure, moderate effort
10	Bicycling	Bicycling, 14-15.9 mph, racing fast vigorous effort
12	Bicycling	Bicycling, 16-19 mph, racing/not drafting or >19 mph drafting, very fast, racing general
16	Bicycling	Bicycling, >20 mph, racing, not drafting
3	Fitness Centre Cardiovascular	Bicycling, stationary, 50 W, very light effort
5.5	Fitness Centre Cardiovascular	Bicycling, stationary, 100 W, light effort
7	Fitness Centre Cardiovascular	Bicycling, stationary, 150 W, moderate effort
10.5	Fitness Centre Cardiovascular	Bicycling, stationary, 200 W, vigorous effort
12.5	Fitness Centre Cardiovascular	Bicycling, stationary, 250 W, very vigorous effort
8	Fitness Centre Cardiovascular	Calisthenics (e.g., pushups, pullups, situps), heavy, vigorous effort
4.5	Fitness Centre Cardiovascular	Calisthenics, home exercise, light or moderate effort, general (T 150) (example: back exercises),going up and down from floor
8	Fitness Centre Cardiovascular	Circuit training, general
6	Fitness Centre Cardiovascular	Stair-treadmill ergometer, general
3.5	Fitness Centre Cardiovascular	Rowing, stationary, 50 W, light effort
7	Fitness Centre Cardiovascular	Rowing, stationary, 100 W, moderate effort
8.5	Fitness Centre Cardiovascular	Rowing, stationary, 150 W, vigorous effort
12	Fitness Centre Cardiovascular	Rowing, stationary, 200 W, very vigorous effort
9.5	Fitness Centre Cardiovascular	Ski machine, general
6	Fitness Centre Cardiovascular	Slimnastics
4	Fitness Centre Cardiovascular	Stretching, hatha yoga
6	Fitness Centre Cardiovascular	Teaching aerobic exercise class
4	Fitness Centre Cardiovascular	Water aerobics, water calisthenics
6	Dancing	Aerobic, ballet or modern, twist
6	Dancing	Aerobic, general
5	Dancing	Aerobic, low impact
7	Dancing	Aerobic, High impact
4.5	Dancing	General
5.5	Dancing	Ballroom, fast (disco, folk, square) (T 125)
3	Dancing	Ballroom, slow (e.g., waltz, foxtrot, slow dancing)
2.5	Fishing	Fishing from boat, sitting
2.5	House Work	Carpet sweeping, sweeping floors
4.5	House Work	Cleaning heavy or major (e.g.,wash car, wash windows, mop, clean garage), vigorous effort
3.5	House Work	Cleaning,house or cabin, general
2.3	House Work	Wash dished; clearing dishes from table-walking
2.5	House Work	Cooking or food preparation-standing sitting or in general (not broken into stand/ walk components)
2.5	House Work	Putting away groceries (e.g., carrying groceries, shopping without a grocery cart)
1.5	House Work	Sitting, knitting, sewing, light wrapping (presents)
4.5	Home Repair	Carpentry, finishing or refinishing cabinets or furniture
7.5	Home Repair	Carpentry, sawing hardwood
5	Home Repair	Painting, outside house (T 650)
1	Inactivity, quiet	Sitting quietly (riding in a car, listening to a lecture or music, watch television or a movie)
0.9	Inactivity, quiet	Sleeping
1.2	Inactivity, quiet	Standing quietly (standing in a line)
1	Inactivity, quiet	Reclining-talking or talking on phone
1	Inactivity, quiet	Recline-reading
5	Lawn and garden	Carrying, loading or stacking wood, loading/unloading or carrying lumber
6	Lawn and garden	Chopping wood, splitting logs
5	Lawn and garden	Clearing land, hauling branches
6	Lawn and garden	Gardening with heavy power tools, tilling a garden
2.5	Lawn and garden	Mowing lawn, riding mower
6	Lawn and garden	Mowing lawn, walk, hand mover
4.5	Lawn and garden	Mowing lawn, walk, power mower
4.5	Lawn and garden	Operating snow blower, walking
4.5	Lawn and garden	Planting trees
4	Lawn and garden	Raking lawn
4	Lawn and garden	Raking roof with snow rake
3	Lawn and garden	Riding snow blower
6	Lawn and garden	Shoveling, snow, by hand
4	Music Playing	Drums
2	Music Playing	Flute (sitting)
2	Music Playing	Horn
2.5	Music Playing	Piano or organ
4	Occupation	Bakery, general
3.5	Occupation	Carpentry
8	Occupation	Carrying heavy loads, such as bricks
2.5	Occupation	Chambermaid
6	Occupation	Coal mining
5.5	Occupation	Construction, outside, remodeling
3.5	Occupation	Electrical work, plumbing
8	Occupation	Farming, baling hay, cleaning barn, poultry work
2.5	Occupation	Farming, driving tractor
12	Occupation	Fire fighter
2.5	Occupation	Machine tooling, machining, working sheet metal
7	Occupation	Masonry
4	Occupation	Masseur, masseuse (standing)
1.5	Occupation	Sitting-light office work, in general (chemistry lab work, light use of handtools, watch repair or micro-assembly, light assembly/repair)
2.5	Occupation	Standing; light (bartending, store clerk,assembling, filing, xeroxing, put up christmas tree)
3	Occupation	Standing; light/moderate (assemble/repair heavy parts, welding, stocking, auto repair, pack boxes for moving)paient care (as in nursing)
3.5	Occupation	Standing;moderate (assembling at fast rate, lifting 50 lbs, hitch/twisting ropes)
4	Occupation	Standing; moderate/heavy (lifting more than 50lbs, mansory, painting, paper hanging)
8	Running	Running, 5 mph (12 min/mile)
9	Running	Running, 5.2 mph (11.5 min/mile)
10	Running	Running, 6 mph (10 min/mile)
11	Running	Running, 6.7 mph (9 min/mile)
11.5	Running	Running, 7 mph (8.5 min/mile)
12.5	Running	Running, 7.5 mph (8 min/mile)
13.5	Running	Running, 8 mph (7.5 min/mile)
14	Running	Running, 8.6 mph (7 min/mile)
15	Running	Running, 9 mph (6.5 min/mile)
16	Running	Running, 10 mph (6 min/mile)
18	Running	Running, 10.9 mph (5.5 min/mile)
15	Running	Running, running up stairs
3.5	Sports	Archery (nonhunting)
7	Sports	Badminton, competitive
4.5	Sports	Badminton, social singles and doubles, general
8	Sports	Basketball, game
6	Sports	Basketball, nongame, general
7	Sports	Basketball, officiating
4.5	Sports	Basketball, shooting baskets
6.5	Sports	Basketball, wheelchair
2.5	Sports	Billiards
3	Sports	Bowling
12	Sports	Boxing, in ring, general
6	Sports	Boxing, punching bag
5	Sports	Children's games (hopscotch, 4-square, dodgeball, playground apparatus, t-ball, tetherball, marbles, jacks, arcade games)
4	Sports	Coaching: football, soccer, basketball, baseball, swimming)
5	Sports	Cricket (batting, bowling)
2.5	Sports	Croquet
4	Sports	Curling
2.5	Sports	Darts, wall or lawn
6	Sports	Fencing
9	Sports	Football, competitive
8	Sports	Football, rouch, flag, general
3	Sports	Frisbee playing, general
3.5	Sports	Frisbee, ultimate
5.5	Sports	Golf, carrying clubs
3	Sports	Golf, miniature, driving range
5	Sports	Golf, pulling clubs
3.5	Sports	Golf, using power cart
4	Sports	Gymnastics, general
4	Sports	Hacky sack
12	Sports	Handball
8	Sports	Handball, team
3.5	Sports	Hang gliding
8	Sports	Hockey, field
8	Sports	Hockey, ice
4	Sports	Horseback riding
3	Sports	Horseshoe pitching, quoits
12	Sports	Jai ilai
10	Sports	Judo, juijtsu, karate, kick boxing, tae kwan do
4	Sports	Juggling
7	Sports	Kickball
8	Sports	Lacrosse
4	Sports	Moto-cross
9	Sports	Orienteering
10	Sports	Paddleball, competitive
6	Sports	Paddleball, casual, general
8	Sports	Polo
10	Sports	Racketball, competitive
7	Sports	Racketball, casual, general
11	Sports	Rock climbing, ascending rock
8	Sports	Rock climbling, rapelling
12	Sports	Rope jumping, fast
10	Sports	Rope jumping, moderate, general
8	Sports	Rope jumping, slow
10	Sports	Rugby
3	Sports	Shuffleboard, lawn, bowling
5	Sports	Skateboarding
7	Sports	Skating, roller
10	Sports	Soccer, competitive
5	Sports	Softball or baseball, fast or slow pitch
6	Sports	Softball, pitching
12	Sports	Squash
4	Sports	Table tennis, ping pong
4	Sports	Tai chi
6	Sports	Tennis, doubles
8	Sports	Tennis, singles
4	Sports	Volleyball, competitive
3	Sports	Volleyball, noncompetitive, 6-9 member team
6	Sports	Wrestling (one match = 5min)
7	Sports	Wallyball
3	Walking	Downstairs
6	Walking	Hiking, cross country
6.5	Walking	Marching rapidly, military
2.5	Walking	Pushing or pulling stroller with child
6.5	Walking	Race walking
8	Walking	Up stairs, using or climbing a ladder
4	Walking	Using crutches
2	Walking	Walking, less than 2 mph, level ground, household walking, very slow
2.5	Walking	Walking, 2 mph, level, slow pace, firm surface
3	Walking	Walking, 2.5 mph, firm surface
3	Walking	Walking, 2.5 mph, downhill
3.5	Walking	Walking, 3 mph, level, moderate pace, firm surface
4	Walking	Walking, 3.5 mph, level, brisk, firm surface
4	Walking	Walking, 4 mph, level, firm surface, very brisk pace
4.5	Walking	Walking, 4.5 mph, level, firm surface, very, very brisk
4	Walking	Walking, to work or class
4	Water Activities	Canoeing, on camping trip
3	Water Activities	Canoeing, rowing, 2.0-3.9 mph, light effort
7	Water Activities	Canoeing, rowing, 4.0-5.9 mph, moderate effort
12	Water Activities	Canoeing, rowing, >6 mph, vigorous effort
3.5	Water Activities	Canoeing, rowing for pleasure, general
12	Water Activities	Canoeing, rowing, in competition, or crew or sculling
5	Water Activities	Kayaking
3	Water Activities	Sailing, boat and board sailing, wind-surfing, ice sailing, general
5	Water Activities	Sailing, in competition
6	Water Activities	Skiing, water
7	Water Activities	Skimobiling
5	Water Activities	Snorkeling
3	Water Activities	Surfing, body or board
10	Water Activities	Swimming laps, freestyle, fast, vigorous effort
8	Water Activities	Swimming laps, freestyle, slow, moderate or light effort
8	Water Activities	Swimming, backstroke, general
10	Water Activities	Swimming, breaststroke, general
11	Water Activities	Swimming, butterfly, general
6	Water Activities	Swimming, leisurely, not lap swimming
10	Water Activities	Water polo
3	Water Activities	Water volleyball
5	Water Activities	Whitewater rafting, kayaking, or canoeing
5.5	Winter Activities	Skating, ice, 9 mph or less
9	Winter Activities	Skating, ice, rapidly, more than 0 mph
15	Winter Activities	Skating, speed, competitive
7	Winter Activities	Skiing, cross-country, 2.5 mph, slow or light effort, ski walking
8	Winter Activities	Skiing, cross-country, 4.0-4.9 mph, moderate speed and effort, general
9	Winter Activities	Skiing, cross-country, 5.0-7.9 mph, brisk speed, vigorous effort
14	Winter Activities	Skiing, cross-country, >8 mph, racing
16.5	Winter Activities	Skiing, cross-country, hard snow, uphill, maximum
5	Winter Activities	Skiing, downhill, light effort
6	Winter Activities	Skiing, downhill, moderate effort, general
8	Winter Activities	Skiing, downhill, vigorous effort, racing
7	Winter Activities	Sledding, tobogganing, bobsleding, luge
8	Winter Activities	Snow shoeing
3.5	Winter Activities	Snowmobiling

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My new book: Winners Do What Losers Don't

Thanks Ray

that's a pretty comprehensive list!

Cheers!

There was more but I didn't want to show off!

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My new book: Winners Do What Losers Don't

Ok Ray, thanks! I've worked out this so far:

Energy In vs Energy Out and can't remember how much you need to burn in order to lose a kilo... help!

My energy intake for today so far is 740 calories and my expenditure or energy out is so far 1240 calories. that leaves a defecit of  500 calories extra burned, in my favour! Apparently hubby is taking me out for dinner tonight, so will be careful about where I go with my choices.

anyone know the answer?
thanks!

oh the only thing i couldn't find an exact MET for was weight training (so i've used the circuit value on this occasion) and er... well i'm sure the other one could come under vigourous housework LMAO... unless you DO have a value for ummm that activity!

cowgirl wrote:

Energy In vs Energy Out and can't remember how much you need to burn in order to lose a kilo... help!

I think 1kg of fat equals 7 700 calories - or there abouts.

Harri

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HW: 97+ kg
SW: 73.3kg
CW: 67kg
GW: 63kg

Thats right, 7700.

You need that deficit to be at least 500/day

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My new book: Winners Do What Losers Don't

beautiful. will do!

thanks heaps.

gosh, i am going to have to go for another walk today LOL!

cowgirl wrote:

oh the only thing i couldn't find an exact MET for was weight training (so i've used the circuit value on this occasion) and er... well i'm sure the other one could come under vigourous housework LMAO... unless you DO have a value for ummm that activity!

Hey cowgirl - What are you doing!!!!!  Its Valentines Day Tomorrow - Not today

Harri

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HW: 97+ kg
SW: 73.3kg
CW: 67kg
GW: 63kg

LOL

word on the street is that my hubby is doing something special tonight ie) taking me out for dinner (but i think he's paid off the kids pretty well this time cos they ain't spilling!) anyway just have to be prepared LOL!

Great list :)

One more to ask about though- what about stepping?

I get out the back and do step ups for 15 minutes at a time, how does that rate on the scale?

M

i just downloaded this http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf i hope i'm allowed to post the link here, if not my apologies in advance to Ray. it's the full list of MET exercise values. i've saved it to my computer for daily reference!

Are you kidding, that is a great list!

Thanks Cowgirl

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My new book: Winners Do What Losers Don't

phew! thanks!

just added in my lunch and other activities and i'm still using more energy out! YAY!