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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 154.3 lb person are as follows:

<3 METs
Light Intensity

Exercise
calories/hr
MET
Sleeping 66 0.9
Resting 74 1.0
Sitting 103 1.4
Desk Work 110 1.5
Driving 118 1.6
Walking (slow) - 2/mph 147 2.0
Standing 147 2.0
Golf (cart) 147 2.0
Music playing 147 2.0
Shopping 169 2.3
Housework 184 2.5
Stretching (yoga) 184 2.5

3 - 6 METs
Moderate Intensity

Exercise
calories/hr
MET
Fishing 220 3.0
Boating or Canoeing 220 3.0
Sailing 220 3.0
Pilates 228 3.1
Walking (moderate) - 3/mph 243 3.3
Calisthenics (light, e.g. home exercise) 257 3.5
Walking (exercise) - 3.5/mph 279 3.8
Dance (slow step) 294 4.0
Golf (walking) 294 4.0
Motor-Cross 294 4.0
Horseback Riding 294 4.0
Yard Work (gardening) 294 4.0
Bowling 294 4.0
Bicycling (leisurely) - <10/mph 294 4.0
Swimming (slow) 294 4.0
Volleyball 294 4.0
Softball 368 5.0
Skating - 10/mph 368 5.0
Shoveling 368 5.0
Walking (brisk) - 4/mph 368 5.0
Dance (square dancing) 368 5.0
Cricket 368 5.0
Badminton 368 5.0
Hunting 368 5.0
Conditioning exercise (health club) 404 5.5
Bicycling (slow) - 11/mph 441 6.0
Basketball 441 6.0
Hiking 441 6.0
Weight Training (moderate) 441 6.0
Dance (fast step, aerobic) 441 6.0
Skiing (water) 441 6.0
Circuit Training 441 6.0
Exercise machine (slow) 441 6.0

>6 METs
Strenuous Intensity

Exercise
calories/hr
MET
Swimming (moderate) 514 7.0
Lacrosse 588 8.0
Football 588 8.0
Hockey 588 8.0
Running (jogging) - 5/mph 588 8.0
Skiing (downhill) 588 8.0
Soccer 588 8.0
Bicycling (moderate) - 13/mph 588 8.0
Tennis 588 8.0
Calisthenics (heavy, e.g. pushups) 588 8.0
Exercise machine (moderate) 588 8.0
Squash or Handball 588 8.0
Swimming (fast) 735 10.0
Running - 6/mph 735 10.0
Racquetball 735 10.0
Bicycling (fast) - 15/mph 735 10.0
Roller Blading 735 10.0
Exercise machine (fast) 735 10.0
Running - 7/mph 845 11.5
Boxing 882 12.0
Bicycling (very fast) - 17.5/mph 882 12.0
Skiing (cross country) 882 12.0
Running - 8/mph 992 13.5
Running - 9/mph 1102 15.0
Running - 10/mph 1176 16.0
Exercise Search
Light Moderate Strenuous All

member exercise diaries Member Exercise Diaries

reggaetiago
24 April 2014
Light: Sleeping - 6 hours and 30 minutes, Desk Work - 9 hours, Driving - 1 hour and 30 minutes, Resting - 5 hours and 40 minutes. Moderate: Walking (exercise) - 3.5/mph - 10 minutes, Weight Training (moderate) - 1 hour and 10 minutes.
hardware_glitch
24 April 2014
Light: Driving - 1 hour, Standing - 8 hours, Sleeping - 7 hours, Resting - 6 hours and 30 minutes, Walking (slow) - 2/mph - 1 hour. Moderate: Swimming (slow) - 30 minutes.
Mrs Cold
24 April 2014
Light: Sleeping - 9 hours, Resting - 5 hours and 15 minutes, Sitting - 3 hours, Desk Work - 3 hours, Housework - 1 hour, Driving - 45 minutes. Moderate: Circuit Training - 2 hours.
Deflandre04
24 April 2014
Light: Desk Work - 4 hours, Sitting - 2 hours, Driving - 2 hours and 30 minutes, Standing - 1 hour and 30 minutes, Sleeping - 8 hours, Resting - 1 hour, Walking (slow) - 2/mph - 5 hours.
Mascot
24 April 2014
Light: Sitting - 6 hours, Walking (slow) - 2/mph - 30 minutes, Desk Work - 8 hours, Sleeping - 6 hours, Resting - 2 hours, Driving - 30 minutes, Housework - 30 minutes, Standing - 30 minutes.
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