Exercise Energy Expenditure

Aka: Exercise Energy Expenditure, Light Aerobic Activity, Moderate Aerobic Activity, Strenuous Aerobic Activity, Metabolic Equivalents, METS, 4 METS

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II. Definition

  1. One MET: Resting metabolic rate at 3.5 ml O2/kg/min
  2. One Kilocalorie (kcal): 200 ml of Oxygen (O2) used
  3. Energy Expenditure in KCals/minute
    1. KCals/min = 0.0175 kcals/kg/min x METS x WtKg
    2. Where WtKg = weight in kilograms
  4. Kcals below assume 70 kg person

III. Examples: 4 METS (Used by Surgical Risk Evaluation)

  1. See ACC-AHA Preoperative Cardiac Risk Assessment
  2. See Preoperative Cardiovascular Evaluation
  3. Light housework (dusting, washing dishes)
  4. Climb a flight of stairs
  5. Walk on level ground at 15 minutes per mile (4 miles/hour)

IV. Examples: Light Activity (50 to 200 KCals per hour)

  1. Lying or Sleeping (80 kcals/hour or 1.0 METS)
  2. Desk Work (110 kcals/hour or 1.5 METS)
  3. Driving (120 kcals/hour or 1.6 METS)
  4. Fishing (130 kcals/hour or 1.8 METS)
  5. Sitting (100 kcals/hour or 1.4 METS)
  6. Standing (140 kcals/hour or 2 METS)
  7. Housework (180 kcals/hour or 2.5 METS)

V. Examples: Moderate Activity (200 to 350 KCals per hour)

  1. Bicycling
    1. Pace: 5.5 mph (220 kcals/hour or 3 METS)
    2. Pace: 11 mph (440 kcals/hour or 6 METS)
    3. Pace: 16.5 mph (660 kcals/hour or 9 METS)
  2. Boating
    1. Canoeing at 2.5 mph: 230 kcals/hour or 3 METS
    2. Row boat at 2.5 mph: 300 kcals/hour or 4 METS
  3. Bowling (270 kcals/hour or 4 METS)
  4. Golf
    1. Golf cart: 150 kcals/hour (2 METS)
    2. Walking: 300 kcalks/hour (4 METS)
  5. Swimming at 0.25 mph (300 kcals/hour or 4 METS)
  6. Walking (approximately 100 calories per mile)
    1. Pace: 2 mph (150 kcals/hour or 2 METS)
    2. Pace: 4 mph (330 kcals/hour or 4 METS)
  7. Yard Work
    1. Gardening: 220 kcals/hour or 3 METS
    2. Power Lawn Mower: 250 kcals/hour or 3 METS

VI. Examples: Strenuous Activity (over 350 kcals/hour)

  1. Dance
    1. Slow Step: 300 kcals/hour or 4 METS
    2. Square Dancing: 350 kcals/hour or 5 METS
    3. Fast Step (Aerobic): 490 kcals/hour or 6 METS
  2. Racquet Sports
    1. Badminton (350 kcals/hour or 5 METS)
    2. Racquetball Singles (775 kcals/hour or 10 METS)
    3. Squash or Handball (600 kcals/hour or 8 METS)
    4. Tennis Singles (420 kcals/hour or 5 METS)
  3. Running (approximately 100 calories per mile)
    1. Jogging: 5 mph (640 kcals/hour or 8.7 METS)
    2. Moderate: 6 mph (750 kcals/hour or 10.2 METS)
    3. Fast: 10 mph (1200 kcals/hour or 16.3 METS)
  4. Shoveling (400 kcals/hour or 5 METS)
  5. Skating at 10 MPH (400 kcals/hour or 5 METS)
  6. Skiing
    1. Cross Country Skiing (900 kcals/hour or 12 METS)
    2. Downhill Skiing (600 kcals/hour or 8 METS)
    3. Waterskiing (460 kcals/hour or 6 METS)

VII. Resources

  1. Measuring Physical Activity Intensity
    1. http://www.cdc.gov/nccdphp/dnpa/physical

VIII. References

  1. Kostas (1996) Balancing Act,Quebecor Print, p. C18-9
  2. Prentice (1994) Fitness for College, Mosby, p. 182-3
  3. Ainsworth (1993) Med Sci Sports Exerc 25(1):71-80 [PubMed]

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