Een overzicht van de MET-waarden die niet in tabel 3 (p.26) van Eet als een atleet worden genoemd vind je hier.
Bron: Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett DR Jr, Tudor-Locke C, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011 Aug;43(8):1575–81.
ACTIVITY | SPECIFIC MOTION | METs |
bicycling | bicycling, mountain, uphill, vigorous | 14.0 |
bicycling | bicycling, mountain, competitive, racing | 16.0 |
bicycling | bicycling, BMX | 8.5 |
bicycling | bicycling, mountain, general | 8.5 |
bicycling | bicycling, <10 mph, leisure, to work or for pleasure ( 115) | 4.0 |
bicycling | bicycling, general | 7.5 |
bicycling | bicycling, leisure, 5.5 mph | 3.5 |
bicycling | bicycling, leisure, 9.4 mph | 5.8 |
bicycling | bicycling, 10-11.9 mph, leisure, slow, light effort | 6.8 |
bicycling | bicycling, 12-13.9 mph, leisure, moderate effort | 8.0 |
bicycling | bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort | 10.0 |
bicycling | bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting, very fast, racing general | 12.0 |
bicycling | bicycling, > 20 mph, racing, not drafting | 15.8 |
conditioning exercise | activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga) | 2.3 |
conditioning exercise | activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) | 3.8 |
conditioning exercise | activity promoting video/arcade game (e.g., Exergaming, Dance Dance Revolution), vigorous effort | 7.2 |
conditioning exercise | army type obstacle course exercise, boot camp training program | 5.0 |
conditioning exercise | bicycling, stationary, general | 7.0 |
conditioning exercise | bicycling, stationary, 30-50 watts, very light to light effort | 3.5 |
conditioning exercise | bicycling, stationary, 90-100 watts, moderate to vigorous effort | 6.8 |
conditioning exercise | bicycling, stationary, 101-160 watts, vigorous effort | 8.8 |
conditioning exercise | bicycling, stationary, 161-200 watts, vigorous effort | 11.0 |
conditioning exercise | bicycling, stationary, 201-270 watts, very vigorous effort | 14.0 |
conditioning exercise | bicycling, stationary, 51-89 watts, light-to-moderate effort | 4.8 |
conditioning exercise | bicycling, stationary, RPM/Spin bike class | 8.5 |
conditioning exercise | calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort | 8.0 |
conditioning exercise | calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort | 3.8 |
conditioning exercise | calisthenics (e.g., situps, abdominal crunches), light effort | 2.8 |
conditioning exercise | calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor ( 150) | 3.5 |
conditioning exercise | circuit training, moderate effort | 4.3 |
conditioning exercise | circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity | 8.0 |
conditioning exercise | resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort ( 210) | 6.0 |
conditioning exercise | resistance (weight) training, squats , slow or explosive effort | 5.0 |
conditioning exercise | resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance | 3.5 |
conditioning exercise | health club exercise classes, general, gym/weight training combined in one visit | 5.0 |
conditioning exercise | health club exercise, conditioning classes | 7.8 |
conditioning exercise | home exercise, general | 3.8 |
conditioning exercise | stair-treadmill ergometer, general | 9.0 |
conditioning exercise | rope skipping, general | 12.3 |
conditioning exercise | rowing, stationary ergometer, general, vigorous effort | 6.0 |
conditioning exercise | rowing, stationary, general, moderate effort | 4.8 |
conditioning exercise | rowing, stationary, 100 watts, moderate effort | 7.0 |
conditioning exercise | rowing, stationary, 150 watts, vigorous effort | 8.5 |
conditioning exercise | rowing, stationary, 200 watts, very vigorous effort | 12.0 |
conditioning exercise | ski machine, general | 6.8 |
conditioning exercise | slide board exercise, general | 11.0 |
conditioning exercise | stretching, mild | 2.3 |
conditioning exercise | pilates, general | 3.0 |
conditioning exercise | teaching exercise class (e.g., aerobic, water) | 6.8 |
conditioning exercise | therapeutic exercise ball, Fitball exercise | 2.8 |
conditioning exercise | upper body exercise, arm ergometer | 2.8 |
conditioning exercise | upper body exercise, stationary bicycle – Airdyne (arms only) 40 rpm, moderate | 4.3 |
conditioning exercise | water aerobics, water calisthenics, water exercise | 5.3 |
conditioning exercise | video exercise workouts, TV conditioning programs (e.g., yoga, stretching), light effort | 2.3 |
conditioning exercise | video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort | 4.0 |
conditioning exercise | video exercise workouts, TV conditioning programs (e.g., cardio-resistance), vigorous effort | 6.0 |
conditioning exercise | yoga, Hatha | 2.5 |
conditioning exercise | yoga, Power | 4.0 |
conditioning exercise | yoga, Nadisodhana | 2.0 |
conditioning exercise | yoga, Surya Namaskar | 3.3 |
dancing | ballet, modern, or jazz, general, rehearsal or class | 5.0 |
dancing | ballet, modern, or jazz, performance, vigorous effort | 6.8 |
dancing | tap | 4.8 |
dancing | aerobic, general | 7.3 |
dancing | aerobic, step, with 6 – 8 inch step | 7.5 |
dancing | aerobic, step, with 10 – 12 inch step | 9.5 |
dancing | aerobic, step, with 4-inch step | 5.5 |
dancing | bench step class, general | 8.5 |
dancing | aerobic, low impact | 5.0 |
dancing | aerobic, high impact | 7.3 |
dancing | aerobic dance wearing 10-15 lb weights | 10.0 |
dancing | ethnic or cultural dancing (e.g., Greek, Middle Eastern, hula, salsa, merengue, bamba y plena, flamenco, belly, and swing) | 4.5 |
dancing | ballroom, fast ( 125) | 5.5 |
dancing | general dancing (e.g., disco, folk, Irish step dancing, line dancing, polka, contra, country) | 7.8 |
dancing | ballroom dancing, competitive, general | 11.3 |
dancing | ballroom, slow (e.g., waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha) | 3.0 |
dancing | Caribbean dance (Abakua, Beguine, Bellair, Bongo, Brukin’s, Caribbean Quadrills, Dinki Mini, Gere, Gumbay, Ibo, Jonkonnu, Kumina, Oreisha, Jambu) | 3.5 |
fishing and hunting | fishing, general | 3.5 |
miscellaneous | chess game, sitting | 1.5 |
miscellaneous | sitting, playing traditional video game, computer game | 1.0 |
running | jog/walk combination (jogging component of less than 10 minutes) ( 180) | 6.0 |
running | jogging, general | 7.0 |
running | jogging, in place | 8.0 |
running | jogging, on a mini-tramp | 4.5 |
running | Running, 4 mph (13 min/mile) | 6.0 |
running | running, 5 mph (12 min/mile) | 8.3 |
running | running, 5.2 mph (11.5 min/mile) | 9.0 |
running | running, 6 mph (10 min/mile) | 9.8 |
running | running, 6.7 mph (9 min/mile) | 10.5 |
running | running, 7 mph (8.5 min/mile) | 11.0 |
running | running, 7.5 mph (8 min/mile) | 11.5 |
running | running, 8 mph (7.5 min/mile) | 11.8 |
running | running, 8.6 mph (7 min/mile) | 12.3 |
running | running, 9 mph (6.5 min/mile) | 12.8 |
running | running, 10 mph (6 min/mile) | 14.5 |
running | running, 11 mph (5.5 min/mile) | 16.0 |
running | running, 12 mph (5 min/mile) | 19.0 |
running | running, 13 mph (4.6 min/mile) | 19.8 |
running | running, 14 mph (4.3 min/mile) | 23.0 |
running | running, cross country | 9.0 |
running | running, ( 200) | 8.0 |
running | running, stairs, up | 15.0 |
running | running, on a track, team practice | 10.0 |
running | running, training, pushing a wheelchair or baby carrier | 8.0 |
running | running, marathon | 13.3 |
sports | archery, non-hunting | 4.3 |
sports | badminton, competitive ( 450) | 7.0 |
sports | badminton, social singles and doubles, general | 5.5 |
sports | basketball, game ( 490) | 8.0 |
sports | basketball, non-game, general ( 480) | 6.0 |
sports | basketball, general | 6.5 |
sports | basketball, officiating ( 500) | 7.0 |
sports | basketball, shooting baskets | 4.5 |
sports | basketball, drills, practice | 9.3 |
sports | basketball, wheelchair | 7.8 |
sports | billiards | 2.5 |
sports | bowling ( 390) | 3.0 |
sports | bowling, indoor, bowling alley | 3.8 |
sports | boxing, in ring, general | 12.8 |
sports | boxing, punching bag | 5.5 |
sports | boxing, sparring | 7.8 |
sports | broomball | 7.0 |
sports | children’s games, adults playing (e.g., hopscotch, 4-square, dodgeball, playground apparatus, t-ball, tetherball, marbles, arcade games), moderate effort | 5.8 |
sports | cheerleading, gymnastic moves, competitive | 6.0 |
sports | coaching, football, soccer, basketball, baseball, swimming, etc. | 4.0 |
sports | coaching, actively playing sport with players | 8.0 |
sports | cricket, batting, bowling, fielding | 4.8 |
sports | croquet | 3.3 |
sports | curling | 4.0 |
sports | darts, wall or lawn | 2.5 |
sports | drag racing, pushing or driving a car | 6.0 |
sports | auto racing, open wheel | 8.5 |
sports | fencing | 6.0 |
sports | football, competitive | 8.0 |
sports | football, touch, flag, general ( 510) | 8.0 |
sports | football, touch, flag, light effort | 4.0 |
sports | football or baseball, playing catch | 2.5 |
sports | frisbee playing, general | 3.0 |
sports | frisbee, ultimate | 8.0 |
sports | golf, general | 4.8 |
sports | golf, walking, carrying clubs | 4.3 |
sports | golf, miniature, driving range | 3.0 |
sports | golf, walking, pulling clubs | 5.3 |
sports | golf, using power cart ( 070) | 3.5 |
sports | gymnastics, general | 3.8 |
sports | hacky sack | 4.0 |
sports | handball, general ( 520) | 12.0 |
sports | handball, team | 8.0 |
sports | high ropes course, multiple elements | 4.0 |
sports | hang gliding | 3.5 |
sports | hockey, field | 7.8 |
sports | hockey, ice, general | 8.0 |
sports | hockey, ice, competitive | 10.0 |
sports | horseback riding, general | 5.5 |
sports | horse chores, feeding, watering, cleaning stalls, implied walking and lifting loads | 4.3 |
sports | saddling, cleaning, grooming, harnessing and unharnessing horse | 4.5 |
sports | horseback riding, trotting | 5.8 |
sports | horseback riding, canter or gallop | 7.3 |
sports | horseback riding,walking | 3.8 |
sports | horseback riding, jumping | 9.0 |
sports | horse cart, driving, standing or sitting | 1.8 |
sports | martial arts, different types, slower pace, novice performers, practice | 5.3 |
sports | martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai boxing) | 10.3 |
sports | juggling | 4.0 |
sports | kickball | 7.0 |
sports | lacrosse | 8.0 |
sports | lawn bowling, bocce ball, outdoor | 3.3 |
sports | moto-cross, off-road motor sports, all-terrain vehicle, general | 4.0 |
sports | polo, on horseback | 8.0 |
sports | racquetball, competitive | 10.0 |
sports | racquetball, general ( 470) | 7.0 |
sports | rock or mountain climbing ( 470) (Formerly code = 17120) | 8.0 |
sports | rock climbing, ascending rock, high difficulty | 7.5 |
sports | rock climbing, ascending or traversing rock, low-to-moderate difficulty | 5.8 |
sports | rock climbing, rappelling | 5.0 |
sports | rope jumping, fast pace, 120-160 skips/min | 12.3 |
sports | rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip, plain bounce | 11.8 |
sports | rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce | 8.8 |
sports | rugby, union, team, competitive | 8.3 |
sports | rugby, touch, non-competitive | 6.3 |
sports | skateboarding, general, moderate effort | 5.0 |
sports | skateboarding, competitive, vigorous effort | 6.0 |
sports | skating, roller ( 360) | 7.0 |
sports | rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace | 7.5 |
sports | rollerblading, in-line skating, 17.7 km/h (11.0 mph), moderate pace, exercise training | 9.8 |
sports | rollerblading, in-line skating, 21.0 to 21.7 km/h (13.0 to 13.6 mph), fast pace, exercise training | 12.3 |
sports | rollerblading, in-line skating, 24.0 km/h (15.0 mph), maximal effort | 14.0 |
sports | skydiving, base jumping, bungee jumping | 3.5 |
sports | soccer, competitive | 10.0 |
sports | soccer, casual, general ( 540) | 7.0 |
sports | softball or baseball, fast or slow pitch, general ( 440) | 5.0 |
sports | softball, practice | 4.0 |
sports | softball, officiating | 4.0 |
sports | softball,pitching | 6.0 |
sports | squash ( 530) | 12.0 |
sports | squash, general | 7.3 |
sports | table tennis, ping pong ( 410) | 4.0 |
sports | tai chi, qi gong, general | 3.0 |
sports | tennis, general | 7.3 |
sports | tennis, doubles ( 430) | 6.0 |
sports | tennis, doubles | 4.5 |
sports | tennis, singles ( 420) | 8.0 |
sports | tennis, hitting balls, non-game play, moderate effort | 5.0 |
sports | trampoline, recreational | 3.5 |
sports | trampoline, competitive | 4.5 |
sports | volleyball ( 400) | 4.0 |
sports | volleyball, competitive, in gymnasium | 6.0 |
sports | volleyball, non-competitive, 6 – 9 member team, general | 3.0 |
sports | volleyball, beach, in sand | 8.0 |
sports | wrestling (one match = 5 minutes) | 6.0 |
sports | wallyball, general | 7.0 |
sports | track and field (e.g., shot, discus, hammer throw) | 4.0 |
sports | track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) | 6.0 |
sports | track and field (e.g., steeplechase, hurdles) | 10.0 |
walking | backpacking ( 050) | 7.0 |
walking | backpacking, hiking or organized walking with a daypack | 7.8 |
walking | climbing hills, no load | 6.3 |
walking | climbing hills with 0 to 9 lb load | 6.5 |
walking | climbing hills with 10 to 20 lb load | 7.3 |
walking | climbing hills with 21 to 42 lb load | 8.3 |
walking | climbing hills with 42+ lb load | 9.0 |
walking | descending stairs | 3.5 |
walking | hiking, cross country ( 040) | 6.0 |
walking | hiking or walking at a normal pace through fields and hillsides | 5.3 |
walking | marching, moderate speed, military, no pack | 4.5 |
walking | marching rapidly, military, no pack | 8.0 |
walking | pushing or pulling stroller with child or walking with children, 2.5 to 3.1 mph | 4.0 |
walking | race walking | 6.5 |
walking | stair climbing, slow pace | 4.0 |
walking | stair climbing, fast pace | 8.8 |
walking | using crutches | 5.0 |
walking | walking, less than 2.0 mph, level, strolling, very slow | 2.0 |
walking | walking, 2.0 mph, level, slow pace, firm surface | 2.8 |
walking | walking for pleasure ( 010) | 3.5 |
walking | walking from house to car or bus, from car or bus to go places, from car or bus to and from the worksite | 2.5 |
walking | walking to neighbor’s house or family’s house for social reasons | 2.5 |
walking | walking the dog | 3.0 |
walking | walking, 2.5 mph, level, firm surface | 3.0 |
walking | walking, 2.5 mph, downhill | 3.3 |
walking | walking, 2.8 to 3.2 mph, level, moderate pace, firm surface | 3.5 |
walking | walking, 3.5 mph, level, brisk, firm surface, walking for exercise | 4.3 |
walking | walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade | 5.3 |
walking | walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade | 8.0 |
walking | walking, 4.0 mph, level, firm surface, very brisk pace | 5.0 |
walking | walking, 4.5 mph, level, firm surface, very, very brisk | 7.0 |
walking | walking, 5.0 mph, level, firm surface | 8.3 |
walking | walking, 5.0 mph, uphill, 3% grade | 9.8 |
walking | walking, for pleasure, work break | 3.5 |
walking | walking, grass track | 4.8 |
walking | walking, normal pace, plowed field or sand | 4.5 |
walking | walking, to work or class ( 015) | 4.0 |
walking | walking, to and from an outhouse | 2.5 |
walking | walking, for exercise, 3.5 to 4 mph, with ski poles, Nordic walking, level, moderate pace | 4.8 |
walking | walking, for exercise, 5.0 mph, with ski poles, Nordic walking, level, fast pace | 9.5 |
walking | walking, for exercise, with ski poles, Nordic walking, uphill | 6.8 |
water activities | canoeing, on camping trip ( 270) | 4.0 |
water activities | canoeing, harvesting wild rice, knocking rice off the stalks | 3.3 |
water activities | canoeing, portaging | 7.0 |
water activities | canoeing, rowing, 2.0-3.9 mph, light effort | 2.8 |
water activities | canoeing, rowing, 4.0-5.9 mph, moderate effort | 5.8 |
water activities | canoeing, rowing, kayaking, competition, >6 mph, vigorous effort | 12.5 |
water activities | canoeing, rowing, for pleasure, general ( 250) | 3.5 |
water activities | canoeing, rowing, in competition, or crew or sculling ( 260) | 12.0 |
water activities | diving, springboard or platform | 3.0 |
water activities | kayaking, moderate effort | 5.0 |
water activities | sailing, boat and board sailing, windsurfing, ice sailing, general ( 235) | 3.0 |
water activities | sailing, in competition | 4.5 |
water activities | sailing, Sunfish/Laser/Hobby Cat, Keel boats, ocean sailing, yachting, leisure | 3.3 |
water activities | skiing, water or wakeboarding ( 220) | 6.0 |
water activities | jet skiing, driving, in water | 7.0 |
water activities | skindiving, fast | 15.8 |
water activities | skindiving, moderate | 11.8 |
water activities | skindiving, scuba diving, general ( 310) | 7.0 |
water activities | snorkeling ( 310) | 5.0 |
water activities | surfing, body or board, general | 3.0 |
water activities | surfing, body or board, competitive | 5.0 |
water activities | paddle boarding, standing | 6.0 |
water activities | swimming laps, freestyle, fast, vigorous effort | 9.8 |
water activities | swimming laps, freestyle, front crawl, slow, light or moderate effort | 5.8 |
water activities | swimming, backstroke, general, training or competition | 9.5 |
water activities | swimming, backstroke, recreational | 4.8 |
water activities | swimming, breaststroke, general, training or competition | 10.3 |
water activities | swimming, breaststroke, recreational | 5.3 |
water activities | swimming, butterfly, general | 13.8 |
water activities | swimming, crawl, fast speed, ~75 yards/minute, vigorous effort | 10.0 |
water activities | swimming, crawl, medium speed, ~50 yards/minute, vigorous effort | 8.3 |
water activities | swimming, lake, ocean, river (s 280, 295) | 6.0 |
water activities | swimming, leisurely, not lap swimming, general | 6.0 |
water activities | swimming, sidestroke, general | 7.0 |
water activities | swimming, synchronized | 8.0 |
water activities | swimming, treading water, fast, vigorous effort | 9.8 |
water activities | swimming, treading water, moderate effort, general | 3.5 |
water activities | tubing, floating on a river, general | 2.3 |
water activities | water aerobics, water calisthenics | 5.5 |
water activities | water polo | 10.0 |
water activities | water volleyball | 3.0 |
water activities | water jogging | 9.8 |
water activities | water walking, light effort, slow pace | 2.5 |
water activities | water walking, moderate effort, moderate pace | 4.5 |
water activities | water walking, vigorous effort, brisk pace | 6.8 |
water activities | whitewater rafting, kayaking, or canoeing | 5.0 |
water activities | windsurfing, not pumping for speed | 5.0 |
water activities | windsurfing or kitesurfing, crossing trial | 11.0 |
water activities | windsurfing, competition, pumping for speed | 13.5 |
winter activities | skating, ice dancing | 14.0 |
winter activities | skating, ice, 9 mph or less | 5.5 |
winter activities | skating, ice, general ( 360) | 7.0 |
winter activities | skating, ice, rapidly, more than 9 mph, not competitive | 9.0 |
winter activities | skating, speed, competitive | 13.3 |
winter activities | ski jumping, climb up carrying skis | 7.0 |
winter activities | skiing, general | 7.0 |
winter activities | skiing, cross country, 2.5 mph, slow or light effort, ski walking | 6.8 |
winter activities | skiing, cross country, 4.0-4.9 mph, moderate speed and effort, general | 9.0 |
winter activities | skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort | 12.5 |
winter activities | skiing, cross country, >8.0 mph, elite skier, racing | 15.0 |
winter activities | skiing, cross country, hard snow, uphill, maximum, snow mountaineering | 15.5 |
winter activities | skiing, cross-country, skating | 13.3 |
winter activities | skiing, cross-country, biathlon, skating technique | 13.5 |
winter activities | skiing, downhill, alpine or snowboarding, light effort, active time only | 4.3 |
winter activities | skiing, downhill, alpine or snowboarding, moderate effort, general, active time only | 5.3 |
winter activities | skiing, downhill, vigorous effort, racing | 8.0 |
winter activities | skiing, roller, elite racers | 12.5 |
winter activities | sledding, tobogganing, bobsledding, luge ( 370) | 7.0 |