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Exercise Calorie Expenditures - Sorted by Activity

This table is provided to give you an idea of how many calories you may be expending while performing a range of activities for 30 minutes. Each column shows the estimated calories for the specified body weight. You may interpolate values if your body weight falls between two of these values. 


Activity 90 lbs. 100 lbs. 110 lbs. 120 lbs. 130 lbs. 140 lbs. 150 lbs. 160 lbs. 170 lbs. 180 lbs. 190 lbs. 200 lbs. 220 lbs. 240 lbs. 260 lbs. 280 lbs. 300 lbs.
Aerobic dancing (low impact) 104115127 138149161 172184195 207218230 253276299 322345
Aerobics step training, 4" step (beginner)131 145160174 189203218 232247261 276290319 348377406 435
Aerobics, slide training (basic) 135150165 180195210 225240255 270285300 330360390 420450
Backpacking with 10 lb. load 162180198 216234252 270288306 324342360 396432468 504540
Backpacking with 20 lb. load 180200220 240260280 300320340 360380400 440480520 560600
Backpacking with 30 lb. load 211235259 282306329 352376399 423446470 517564611 658705
Badminton135 150165180 195210225 240255270 285300330 360390420 450
Basketball (game)198 220242264 286308330 352374396 418440484 528572616 660
Basketball (leisurely, nongame) 117130143 156169182 195208221 234247260 286312338 364390
Bicycling, 10 mph (6 minutes/mile) 112125138 150162175 188200213 225237250 275300325 350375
Bicycling, 13 mph (4.6 minutes/mile) 180200220 240260280 300320340 360380400 440480520 560600
Billiards41 454954 586368 727681 859099 108117126 135
Bowling50 556066 727782 889499 105110121 132143154 165
Canoeing, 2.5 mph63 707784 9198105 112119126 133140154 168182196 210
Canoeing, 4.0 mph122 135149162 175189202 216230243 257270297 324351378 405
Croquet54 606672 788490 96102108 114120132 144156168 180
Cross country snow skiing, intense 297330363 396429462 495528561 594627660 726792858 924990
Cross country snow skiing, leisurely 140155171 186202217 232248263 279294310 341372403 434465
Cross country snow skiing, moderate 198220242 264286308 330352374 396418440 484528572 616660
Dancing (noncontact)90 100110120 130140150 160170180 190200220 240260280 300
Dancing (slow)50 556066 727782 889499 105110121 132143154 165
Gardening, moderate81 9099108 117126135 144153162 171180198 216234252 270
Golfing (walking, w/o cart) 90100110 120130140 150160170 180190200 220240260 280300
Golfing (with a cart)63 707784 9198105 112119126 133140154 168182196 210
Handball207 230253276 299322345 368391414 437460506 552598644 690
Hiking with a 10 lb. load162 180198216 234252270 288306324 342360396 432468504 540
Hiking with a 20 lb. load180 200220240 260280300 320340360 380400440 480520560 600
Hiking with a 30 lb. load211 235259282 306329352 376399423 446470517 564611658 705
Hiking, no load140 155171186 202217232 248263279 294310341 372403434 465
Housework81 9099108 117126135 144153162 171180198 216234252 270
Ironing45 505560 657075 808590 95100110 120130140 150
Jogging, 5 mph (12 minutes/mile) 167185203 222240259 278296315 333352370 407444481 518555
Jogging, 6 mph (10 minutes/mile) 207230253 276299322 345368391 414437460 506552598 644690
Mopping77 8594102 111119128 136144153 162170187 204221238 255
Mowing122 135149162 175189202 216230243 257270297 324351378 405
Ping Pong81 9099108 117126135 144153162 171180198 216234252 270
Raking68 758290 98105112 120128135 142150165 180195210 225
Raquetball185 205225246 266287308 328349369 389410451 492533574 615
Rowing (leisurely)68 758290 98105112 120128135 142150165 180195210 225
Rowing machine162 180198216 234252270 288306324 342360396 432468504 540
Running, 08 mph (7.5 minutes/mile) 274305336 366396427 458488518 549579610 671732793 854915
Running, 09 mph (6.7 minutes/mile) 297330363 396429462 495528561 594627660 726792858 924990
Running, 10 mph (6 minutes/mile) 315350385 420455490 525560595 630665700 770840910 9801050
Scrubbing the floor126 140154168 182196210 224238252 266280308 336364392 420
Scuba diving171 190209228 247266285 304323342 361380418 456494532 570
Shopping for groceries54 606672 788490 96102108 114120132 144156168 180
Skipping rope257 285313342 370399428 456484513 541570627 684741798 855
Snow shoveling176 195215234 253273292 312332351 371390429 468507546 585
Snow skiing, downhill117 130143156 169182195 208221234 247260286 312338364 390
Soccer176 195215234 253273292 312332351 371390429 468507546 585
Squash185 205225246 266287308 328349369 389410451 492533574 615
Stair climber machine144 160176192 208224240 256272288 304320352 384416448 480
Stair climbing126 140154168 182196210 224238252 266280308 336364392 420
Swimming (25 yards/minute) 108120132 144156168 180192204 216228240 264288312 336360
Swimming (50 yards/minute) 202225248 270292315 338360382 405428450 495540585 630675
Table Tennis81 9099108 117126135 144153162 171180198 216234252 270
Tennis144 160176192 208224240 256272288 304320352 384416448 480
Tennis (doubles)99 110121132 143154165 176187198 209220242 264286308 330
Trimming hedges94 105115126 136147158 168178189 199210231 252273294 315
Vacuuming68 758290 98105112 120128135 142150165 180195210 225
Volleyball (game)108 120132144 156168180 192204216 228240264 288312336 360
Volleyball (leisurely)63 707784 9198105 112119126 133140154 168182196 210
Walking, 2 mph (30 minutes/mile) 546066 727884 9096102 108114120 132144156 168180
Walking, 3 mph (20 minutes/mile) 728088 96104112 120128136 144152160 176192208 224240
Walking, 4 mph (15 minutes/mile) 90100110 120130140 150160170 180190200 220240260 280300
Washing the car68 758290 98105112 120128135 142150165 180195210 225
Waterskiing144 160176192 208224240 256272288 304320352 384416448 480
Waxing the car90 100110120 130140150 160170180 190200220 240260280 300
Weeding90 100110120 130140150 160170180 190200220 240260280 300
Weight training (40 sec. between sets) 230255280 306332357 382408433 459484510 561612663 714765
Weight training (60 sec. between sets) 171190209 228247266 285304323 342361380 418456494 532570
Weight training (90 sec. between sets) 112125138 150162175 188200213 225237250 275300325 350375
Window cleaning68 758290 98105112 120128135 142150165 180195210 225


Copyright 1986 - 2000 by CyberSoft, Inc.

 

All exercises or diets are not suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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