Sports Medicine Book

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Exercise Energy Expenditure

Aka: Exercise Energy Expenditure, Light Aerobic Activity, Moderate Aerobic Activity, Strenuous Aerobic Activity, Metabolic Equivalents, METS, 4 METS
  1. See Also
    1. Exercise
    2. Duke Activity Status Index
  2. 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
  3. 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)
  4. 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)
  5. 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
  6. 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)
  7. Resources
    1. Measuring Physical Activity Intensity
      1. http://www.cdc.gov/nccdphp/dnpa/physical
  8. 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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