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ACTIVITY LIBRARY

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Pick an activity to calculate and compare.

6 activities

Vacuuming

Ordinary vacuuming, moderate effort

3.0 MET↗⌂

Sweeping

Sweeping floors or carpets

3.3 MET↗⌂

Mopping

Standing, moderate-effort mopping

3.5 MET↗⌂

Window cleaning

Ordinary window washing

3.3 MET↗⌂

Cooking

Light food preparation, standing or sitting

2.0 MET↗⌂

Washing dishes

Ordinary dishwashing

Walking ↗Running ↗Cycling ↗Home ↗Garden ↗Sports ↗

THE SCIENCE

What is a MET?

MET describes activity intensity relative to rest, defined as 1 MET. A 3 MET activity uses roughly three times the energy of resting.

How we calculate

kcal = MET × 3.5 × kg ÷ 200 × min

Estimates vary with age, fitness, body composition and environment. The 2024 Adult Compendium mainly covers adults aged 19–59. Not intended for medical decisions.

Data source ↗