이런 분께 추천
건강 목표를 꾸준한 일상 습관으로 바꾸는 사람.
소모 칼로리 계산기 각 활동에서 소모하는 칼로리를 확인하세요. 신체활동 편람(Ainsworth et al., 2011)의 MET 값을 사용한 40개 이상의 운동 중에서 선택하세요.
Running (8 km/h) for 30 minutes
활동 Running
Running (8 km/h) MET 8.3 Running (9.5 km/h) MET 9.8 Running (11 km/h) MET 11 Running (13 km/h) MET 12.8 Running (16 km/h) MET 14.5 Sprinting MET 23 Jogging (general) MET 7
Walking
Walking (3.2 km/h, stroll) MET 2.8 Walking (4.8 km/h) MET 3.8 Walking (5.6 km/h, brisk) MET 4.8 Walking (6.4 km/h, very brisk) MET 5.5 Hiking (cross-country) MET 6
Cycling
Cycling (light, <16 km/h) MET 4 Cycling (moderate, 19–22 km/h) MET 8 Cycling (vigorous, 22–26 km/h) MET 10 Cycling (racing, >32 km/h) MET 16.8 Spinning / indoor cycling MET 8.5
Swimming
Swimming laps (moderate) MET 5.8 Swimming laps (vigorous) MET 9.8 Swimming (leisurely) MET 6
Gym & Weights
Weight training (general) MET 3.5 Weight training (vigorous) MET 6 Circuit training MET 8 HIIT / CrossFit MET 8 Elliptical trainer MET 5 Rowing machine (moderate) MET 4.8 Yoga (Hatha) MET 2.3 Pilates MET 3
Sports
Football / soccer MET 7 Basketball MET 6.5 Tennis (singles) MET 8 Badminton MET 5.5 Table tennis MET 4 Golf (walking, carrying clubs) MET 4.3 Boxing (punching bag) MET 5.5 Martial arts (moderate) MET 5.3 Rock climbing MET 8 Skipping / jump rope MET 11
Daily Activities
Housework (light) MET 2.5 Housework (vigorous) MET 4 Gardening (general) MET 3.8 Mowing the lawn MET 5.5 Dancing (general) MET 5 Climbing stairs MET 4
대략 다음에 해당합니다...
slices of pizza 1.2
pints of beer 1.7
chocolate digestives 3.7
bananas 3.5
slices of toast with butter 2.0
30 분간 다른 활동으로 소모되는 칼로리...
Walking (5.6 km/h, brisk) 180 kcal -131
Jogging (general) 263 kcal -49
Cycling (moderate, 19–22 km/h) 300 kcal -11
Swimming laps (moderate) 218 kcal -94
작동 원리: 칼로리 = MET × 체중(kg) × 시간(시). MET(대사 등가치)는 안정 시 앉아 있는 상태(1 MET ≈ 1 kcal/kg/시간) 대비 에너지 소비를 측정합니다. 수치는 2011 신체활동 편람(Ainsworth et al., Medicine & Science in Sports & Exercise)에서 가져왔습니다.
MET 기반 추정치는 인구 평균입니다. 실제 칼로리 소모는 체력 수준, 체성분, 운동 강도, 환경 조건에 따라 다릅니다. 심박수 모니터나 웨어러블 기기가 보다 개인화된 추정치를 제공합니다.
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