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Exercise Calorie Expenditures - Sorted by Intensity

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.

Exercise Calorie Expenditures - Sorted by Activity
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.
Billiards41 454954 586368 727681 859099 108117126 135
Ironing45 505560 657075 808590 95100110 120130140 150
Bowling50 556066 727782 889499 105110121 132143154 165
Dancing (slow)50 556066 727782 889499 105110121 132143154 165
Croquet54 606672 788490 96102108 114120132 144156168 180
Shopping for groceries54 606672 788490 96102108 114120132 144156168 180
Walking, 2 mph (30 min./mile)54 606672 788490 96102108 114120132 144156168 180
Canoeing, 2.5 mph63 707784 9198105 112119126 133140154 168182196 210
Golfing (with a cart)63 707784 9198105 112119126 133140154 168182196 210
Volleyball (leisurely)63 707784 9198105 112119126 133140154 168182196 210
Raking68 758290 98105112 120128135 142150165 180195210 225
Rowing (leisurely)68 758290 98105112 120128135 142150165 180195210 225
Vacuuming68 758290 98105112 120128135 142150165 180195210 225
Washing the car68 758290 98105112 120128135 142150165 180195210 225
Window cleaning68 758290 98105112 120128135 142150165 180195210 225
Walking, 3 mph (20 min./mile)72 808896 104112120 128136144 152160176 192208224 240
Mopping77 8594102 111119128 136144153 162170187 204221238 255
Gardening, moderate81 9099108 117126135 144153162 171180198 216234252 270
Housework81 9099108 117126135 144153162 171180198 216234252 270
Ping Pong81 9099108 117126135 144153162 171180198 216234252 270
Table Tennis81 9099108 117126135 144153162 171180198 216234252 270
Dancing (noncontact)90 100110120 130140150 160170180 190200220 240260280 300
Golfing (walking, w/o cart)90 100110120 130140150 160170180 190200220 240260280 300
Walking, 4 mph (15 min./mile)90 100110120 130140150 160170180 190200220 240260280 300
Waxing the car90 100110120 130140150 160170180 190200220 240260280 300
Weeding90 100110120 130140150 160170180 190200220 240260280 300
Trimming hedges94 105115126 136147158 168178189 199210231 252273294 315
Tennis (doubles)99 110121132 143154165 176187198 209220242 264286308 330
Aerobic dancing (low impact)104 115127138 149161172 184195207 218230253 276299322 345
Swimming (25 yards/minute)108 120132144 156168180 192204216 228240264 288312336 360
Volleyball (game)108 120132144 156168180 192204216 228240264 288312336 360
Bicycling, 10 mph (6 minutes/mile) 112125138 150162175 188200213 225237250 275300325 350375
Weight training (90 sec. between sets) 112125138 150162175 188200213 225237250 275300325 350375
Basketball (leisurely, nongame) 117130143 156169182 195208221 234247260 286312338 364390
Snow skiing, downhill117 130143156 169182195 208221234 247260286 312338364 390
Canoeing, 4.0 mph122 135149162 175189202 216230243 257270297 324351378 405
Mowing122 135149162 175189202 216230243 257270297 324351378 405
Scrubbing the floor126 140154168 182196210 224238252 266280308 336364392 420
Stair climbing126 140154168 182196210 224238252 266280308 336364392 420
Aerobics step training, 4" step (beginner) 131145160 174189203 218232247 261276290 319348377 406435
Aerobics, slide training (basic) 135150165 180195210 225240255 270285300 330360390 420450
Badminton135 150165180 195210225 240255270 285300330 360390420 450
Cross country snow skiing, leisurely 140155171 186202217 232248263 279294310 341372403 434465
Hiking, no load140 155171186 202217232 248263279 294310341 372403434 465
Stair climber machine144 160176192 208224240 256272288 304320352 384416448 480
Tennis144 160176192 208224240 256272288 304320352 384416448 480
Waterskiing144 160176192 208224240 256272288 304320352 384416448 480
Backpacking with 10 lb. load162 180198216 234252270 288306324 342360396 432468504 540
Hiking with a 10 lb. load162 180198216 234252270 288306324 342360396 432468504 540
Rowing machine162 180198216 234252270 288306324 342360396 432468504 540
Jogging, 5 mph (12 min./mile)167 185203222 240259278 296315333 352370407 444481518 555
Scuba diving171 190209228 247266285 304323342 361380418 456494532 570
Weight training (60 sec. between sets) 171190209 228247266 285304323 342361380 418456494 532570
Snow shoveling176 195215234 253273292 312332351 371390429 468507546 585
Soccer176 195215234 253273292 312332351 371390429 468507546 585
Backpacking with 20 lb. load180 200220240 260280300 320340360 380400440 480520560 600
Bicycling, 13 mph (4.6 minutes/mile) 180200220 240260280 300320340 360380400 440480520 560600
Hiking with a 20 lb. load180 200220240 260280300 320340360 380400440 480520560 600
Raquetball185 205225246 266287308 328349369 389410451 492533574 615
Squash185 205225246 266287308 328349369 389410451 492533574 615
Cross country snow skiing, moderate 198220242 264286308 330352374 396418440 484528572 616660
Basketball (game)198 220242264 286308330 352374396 418440484 528572616 660
Swimming (50 yards/minute)202 225248270 292315338 360382405 428450495 540585630 675
Handball207 230253276 299322345 368391414 437460506 552598644 690
Jogging, 6 mph (10 min./mile)207 230253276 299322345 368391414 437460506 552598644 690
Backpacking with 30 lb. load 211235259 282306329 352376399 423446470 517564611 658705
Hiking with a 30 lb. load211 235259282 306329352 376399423 446470517 564611658 705
Weight training (40 sec. between sets) 230255280 306332357 382408433 459484510 561612663 714765
Skipping rope257 285313342 370399428 456484513 541570627 684741798 855
Running, 08 mph (7.5 min./mile) 274305336 366396427 458488518 549579610 671732793 854915
Cross country snow skiing, intense 297330363 396429462 495528561 594627660 726792858 924990
Running, 09 mph (6.7 min./mile) 297330363 396429462 495528561 594627660 726792858 924990
Running, 10 mph (6 min./mile)315 350385420 455490525 560595630 665700770 840910980 1050


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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