About the Exercise Diary


How the Exercise Diary Works

You can use the Exercise Diary to estimate how many calories you are burning, based on the intensity of the physical activities you do on a given day.

FatSecret estimates your calories burned according to the Metabolic Equivalent (MET) level of each activity or exercise.

1 MET is the amount of energy your body uses when you are at rest (sitting or lying quietly while perhaps reading a book, talking on the phone or watching television).

Different physical activities have different METs. The more intense the activity or exercise, the higher the MET.

Please note that there are many factors that may contribute to your total calories expended. Total energy requirements may vary according to gender, age, muscle mass, height and other genetic and environmental factors.

The FatSecret Exercise types, estimated calories per hour, and corresponding MET values for a 70 kg person are as follows:

<3 MET
Light Intensity

Exercise
cals/hr
MET
Sleeping 66 0.9
Resting 74 1.0
Sitting 103 1.4
Desk Work 110 1.5
Driving 118 1.6
Bathing 147 2.0
Spa 147 2.0
Singing 147 2.0
Showering 147 2.0
Sexual Activity 147 2.0
Sewing 147 2.0
Working 147 2.0
Studying 147 2.0
Reading 147 2.0
Music playing 147 2.0
Teaching 147 2.0
Massage 147 2.0
Karaoke 147 2.0
Walking (slow) - 3/kph 147 2.0
Watching TV/Computer 147 2.0
Golf (cart) 147 2.0
Cooking 147 2.0
Breastfeeding 147 2.0
Standing 147 2.0
Shopping 169 2.3
Housework 184 2.5
Stretching (yoga) 184 2.5
Washing Dishes 220 3.0
Scooter 220 3.0
Motorbike Riding 220 3.0
Ironing 220 3.0
Hanging Laundry 220 3.0
Grocery Shopping 220 3.0
Sauna 220 3.0
Yoga 220 3.0

3 - 6 MET
Moderate Intensity

Exercise
cals/hr
MET
Cleaning 220 3.0
Wii Fit (Electronic Games) 220 3.0
Washing Car 220 3.0
Boating or Canoeing 220 3.0
Fishing 220 3.0
Vacuuming 220 3.0
Do It Yourself (DIY) 220 3.0
Surfing 220 3.0
Sailing 220 3.0
Pilates 228 3.1
Walking (moderate) - 5/kph 243 3.3
Calisthenics (light, e.g. home exercise) 257 3.5
Walking (exercise) - 5.5/kph 279 3.8
Yard Work (gardening) 294 4.0
Raking 294 4.0
Archery 294 4.0
Table Tennis (Ping Pong) 294 4.0
Motor-Cross 294 4.0
Volleyball 294 4.0
Water Biking/Running 294 4.0
Swimming (slow) 294 4.0
Horseback Riding 294 4.0
Yoga (Hot) 294 4.0
Bowling 294 4.0
Golf (walking) 294 4.0
Dance (slow step) 294 4.0
Bicycling (leisurely) - <16/kph 294 4.0
Mowing Lawn 368 5.0
Cricket 368 5.0
Softball 368 5.0
Skating - 16/kph 368 5.0
Walking (brisk) - 6.5/kph 368 5.0
Shoveling 368 5.0
Dance (square dancing) 368 5.0
Baseball 368 5.0
Painting 368 5.0
Badminton 368 5.0
Kayaking 368 5.0
Hunting 368 5.0
Hula Hoop 368 5.0
Conditioning exercise (health club) 404 5.5
Bicycling (slow) - 18/kph 441 6.0
Weight Training (moderate) 441 6.0
Circuit Training 441 6.0
Basketball 441 6.0
Tree Climbing (Ropes) 441 6.0
Skiing (water) 441 6.0
Dance (fast step, aerobic) 441 6.0
Hiking 441 6.0
Shoveling Snow 441 6.0
Scuba Diving 441 6.0
Power Walking 441 6.0
Pole Dancing 441 6.0
Exercise machine (slow) 441 6.0
Netball 441 6.0
Floorball 441 6.0
Trampolining 441 6.0
Gym 441 6.0

>6 MET
Strenuous Intensity

Exercise
cals/hr
MET
Zumba 514 7.0
T25 514 7.0
Swimming (moderate) 514 7.0
Stairs (Climbing Stairs) 514 7.0
Power Jump 514 7.0
Fitness Training (Workout) 514 7.0
Muay Thai 514 7.0
GRIT 514 7.0
XCO 514 7.0
High Intensity Interval Training (HIIT) 514 7.0
Martial Arts 514 7.0
Snow Boarding 514 7.0
Insanity 514 7.0
Jiu Jitsu 514 7.0
Judo 514 7.0
Kangoo 514 7.0
Tae Bo 514 7.0
Karate 514 7.0
CX 514 7.0
Crossfit 514 7.0
Aerobics 514 7.0
Pedalling 514 7.0
Water Aerobics 514 7.0
Ballet 514 7.0
VTT 514 7.0
TRX 514 7.0
Curves 514 7.0
P90X 514 7.0
Body Balance 514 7.0
Body Combat 514 7.0
Body Pump 514 7.0
RPM 514 7.0
Taekwondo 514 7.0
Cardio 514 7.0
Cross Training 514 7.0
Body Attack 514 7.0
Kickboxing 514 7.0
Rowing 588 8.0
Rugby 588 8.0
Stair Climber (Stepper) 588 8.0
Skiing (downhill) 588 8.0
Spinning 588 8.0
Squash or Handball 588 8.0
Squats (Legs) 588 8.0
Tennis 588 8.0
Treadmill 588 8.0
Vibrating Platform Machine 588 8.0
Weight Training (Bodybuilding) 588 8.0
Running (jogging) - 8/kph 588 8.0
Rock Climbing 588 8.0
Mountain Biking 588 8.0
Race 588 8.0
Air Climber 588 8.0
Arc Trainer 588 8.0
Bicycling (moderate) - 21/kph 588 8.0
Bike Machine (Cycling) 588 8.0
Calisthenics (heavy, e.g. pushups) 588 8.0
Elliptical 588 8.0
Endurance Sport 588 8.0
Exercise Machine 588 8.0
Exercise machine (moderate) 588 8.0
Football (soccer) 588 8.0
Hockey 588 8.0
Ice Hockey 588 8.0
Handball 588 8.0
Jumping Jacks (Star Jumps) 588 8.0
Padel Tennis 588 8.0
Nordic Walking 588 8.0
Lacrosse 588 8.0
Abdominal (Sit Ups) 588 8.0
Kettlebells 588 8.0
Exercise machine (fast) 735 10.0
Swimming (fast) 735 10.0
Skipping Rope (Jumping Rope) 735 10.0
Running - 10/kph 735 10.0
Racquetball 735 10.0
Bicycling (fast) - 24/kph 735 10.0
Roller Blading 735 10.0
Running - 11/kph 845 11.5
Boxing 882 12.0
Bicycling (very fast) - 28/kph 882 12.0
Skiing (cross country) 882 12.0
Running - 13/kph 992 13.5
Running - 14.5/kph 1102 15.0
Running - 16/kph 1176 16.0
Exercise Search
Light
Moderate
Strenuous
All

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