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
Teaching 147 2.0
Sewing 147 2.0
Studying 147 2.0
Walking (slow) - 3/kph 147 2.0
Sexual Activity 147 2.0
Standing 147 2.0
Spa 147 2.0
Showering 147 2.0
Singing 147 2.0
Reading 147 2.0
Working 147 2.0
Bathing 147 2.0
Golf (cart) 147 2.0
Breastfeeding 147 2.0
Cooking 147 2.0
Karaoke 147 2.0
Music playing 147 2.0
Massage 147 2.0
Watching TV/Computer 147 2.0
Shopping 169 2.3
Stretching (yoga) 184 2.5
Housework 184 2.5
Washing Dishes 220 3.0
Yoga 220 3.0
Ironing 220 3.0
Hanging Laundry 220 3.0
Grocery Shopping 220 3.0
Scooter 220 3.0
Sauna 220 3.0
Motorbike Riding 220 3.0

3 - 6 MET
Moderate Intensity

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

>6 MET
Strenuous Intensity

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