(1 lbs = 0.453 Kgs)
Exercise Calories Burned per Hour
|
130 lbs
|
155 lbs
|
180 lbs
|
205 lbs
|
| Aerobics, general |
384
|
457
|
531
|
605
|
| Aerobics, high impact |
413
|
493
|
572
|
651
|
| Aerobics, low impact |
295
|
352
|
409
|
465
|
| Aerobics, step aerobics |
502
|
598
|
695
|
791
|
| Archery |
207
|
246
|
286
|
326
|
| Backpacking, Hiking with pack |
413
|
493
|
572
|
651
|
| Badminton |
266
|
317
|
368
|
419
|
| Bagging grass, leaves |
236
|
281
|
327
|
372
|
| Bakery, light effort |
148
|
176
|
204
|
233
|
| Ballet, twist, jazz, tap |
266
|
317
|
368
|
419
|
| Ballroom dancing, fast |
325
|
387
|
449
|
512
|
| Ballroom dancing, slow |
177
|
211
|
245
|
279
|
| Basketball game, competitive |
472
|
563
|
654
|
745
|
| Basketball, playing, non game |
354
|
422
|
490
|
558
|
| Basketball, shooting baskets |
266
|
317
|
368
|
419
|
| Basketball, wheelchair |
384
|
457
|
531
|
605
|
| Bathing dog |
207
|
246
|
286
|
326
|
| Bird watching |
148
|
176
|
204
|
233
|
| Boating, power, speed boat |
148
|
176
|
204
|
233
|
| Bowling |
177
|
211
|
245
|
279
|
| Boxing, in ring |
708
|
844
|
981
|
1117
|
| Boxing, punching bag |
354
|
422
|
490
|
558
|
| Boxing, sparring |
531
|
633
|
735
|
838
|
| Calisthenics, light, pushups, situps… |
207
|
246
|
286
|
326
|
| Calisthenics, fast, pushups, situps… |
472
|
563
|
654
|
745
|
| Canoeing, camping trip |
236
|
281
|
327
|
372
|
| Canoeing, rowing, light |
177
|
211
|
245
|
279
|
| Canoeing, rowing, moderate |
413
|
493
|
572
|
651
|
| Canoeing, rowing, vigorous |
708
|
844
|
981
|
1117
|
| Carpentry, general |
207
|
246
|
286
|
326
|
| Carrying 16 to 24 lbs, upstairs |
354
|
422
|
490
|
558
|
| Carrying 25 to 49 lbs, upstairs |
472
|
563
|
654
|
745
|
| Carrying heavy loads |
472
|
563
|
654
|
745
|
| Carrying infant, level ground |
207
|
246
|
286
|
326
|
| Carrying infant, upstairs |
295
|
352
|
409
|
465
|
| Carrying moderate loads upstairs |
472
|
563
|
654
|
745
|
| Carrying small children |
177
|
211
|
245
|
279
|
| Children's games, hopscotch... |
295
|
352
|
409
|
465
|
| Circuit training, minimal rest |
472
|
563
|
654
|
745
|
| Cleaning gutters |
295
|
352
|
409
|
465
|
| Cleaning, dusting |
148
|
176
|
204
|
233
|
| Climbing hills, carrying up to 9 lbs |
413
|
493
|
572
|
651
|
| Climbing hills, carrying 10 to 20 lb |
443
|
528
|
613
|
698
|
| Climbing hills, carrying 21 to 42 lb |
472
|
563
|
654
|
745
|
| Climbing hills, carrying over 42 lb |
531
|
633
|
735
|
838
|
| Coaching: football,basketball,soccer |
236
|
281
|
327
|
372
|
| Coal mining, general |
354
|
422
|
490
|
558
|
| Construction, exterior, remodeling |
325
|
387
|
449
|
512
|
| Crew, sculling, rowing, competition |
708
|
844
|
981
|
1117
|
| Cricket (batting, bowling) |
295
|
352
|
409
|
465
|
| Croquet |
148
|
176
|
204
|
233
|
| Cross country snow skiing, slow |
413
|
493
|
572
|
651
|
| Cross country skiing, moderate |
472
|
563
|
654
|
745
|
| Cross country skiing, racing |
826
|
985
|
1144
|
1303
|
| Cross country skiing, uphill |
974
|
1161
|
1348
|
1536
|
| Cross country skiing, vigorous |
531
|
633
|
735
|
838
|
| Curling |
236
|
281
|
327
|
372
|
| Cycling, 10mph, leisure bicycling |
236
|
281
|
327
|
372
|
| Cycling, >20mph, racing |
944
|
1126
|
1308
|
1489
|
| Cycling, 10-11.9mph, light |
354
|
422
|
490
|
558
|
| Cycling, 12-13.9mph, moderate |
472
|
563
|
654
|
745
|
| Cycling, 14-15.9mph, vigorous |
590
|
704
|
817
|
931
|
| Cycling, 16-19mph, very fast, racing |
708
|
844
|
981
|
1117
|
| Cycling, mountain bike, bmx |
502
|
598
|
695
|
791
|
| Darts (wall or lawn) |
148
|
176
|
204
|
233
|
| Diving, springboard or platform |
177
|
211
|
245
|
279
|
| Downhill snow skiing, moderate |
354
|
422
|
490
|
558
|
| Downhill snow skiing, racing |
472
|
563
|
654
|
745
|
| Electrical work, plumbing |
207
|
246
|
286
|
326
|
| Farming, baling hay, cleaning barn |
472
|
563
|
654
|
745
|
| Farming, chasing cattle on horseback |
236
|
281
|
327
|
372
|
| Farming, feeding horses or cattle |
266
|
317
|
368
|
419
|
| Farming, feeding small animals |
236
|
281
|
327
|
372
|
| Farming, grooming animals |
354
|
422
|
490
|
558
|
| Fencing |
354
|
422
|
490
|
558
|
| Fire fighter, climbing ladder, full gear |
649
|
774
|
899
|
1024
|
| Fire fighter, hauling hoses on ground |
472
|
563
|
654
|
745
|
| Fishing from boat, sitting |
148
|
176
|
204
|
233
|
| Fishing from riverbank, standing |
207
|
246
|
286
|
326
|
| Fishing from riverbank, walking |
236
|
281
|
327
|
372
|
| Fishing in stream, in waders |
354
|
422
|
490
|
558
|
| Fishing, general |
177
|
211
|
245
|
279
|
| Fishing, ice fishing |
118
|
141
|
163
|
186
|
| Flying airplane (pilot) |
118
|
141
|
163
|
186
|
| Football or baseball, playing catch |
148
|
176
|
204
|
233
|
| Football, competitive |
531
|
633
|
735
|
838
|
| Football, touch, flag, general |
472
|
563
|
654
|
745
|
| Forestry, ax chopping, fast |
1003
|
1196
|
1389
|
1582
|
| Forestry, ax chopping, slow |
295
|
352
|
409
|
465
|
| Forestry, carrying logs |
649
|
774
|
899
|
1024
|
| Forestry, sawing by hand |
413
|
493
|
572
|
651
|
| Forestry, trimming trees |
531
|
633
|
735
|
838
|
| Frisbee playing, general |
177
|
211
|
245
|
279
|
| Frisbee, ultimate frisbee |
472
|
563
|
654
|
745
|
| Gardening, general |
236
|
281
|
327
|
372
|
| General cleaning |
207
|
246
|
286
|
326
|
| Golf, driving range |
177
|
211
|
245
|
279
|
| Golf, general |
266
|
317
|
368
|
419
|
| Golf, miniature golf |
177
|
211
|
245
|
279
|
| Golf, using power cart |
207
|
246
|
286
|
326
|
| Golf, walking and pulling clubs |
254
|
303
|
351
|
400
|
| Golf, walking and carrying clubs |
266
|
317
|
368
|
419
|
| Gymnastics |
236
|
281
|
327
|
372
|
| Hacky sack |
236
|
281
|
327
|
372
|
| Handball |
708
|
844
|
981
|
1117
|
| Handball, team |
472
|
563
|
654
|
745
|
| Health club exercise |
325
|
387
|
449
|
512
|
| Hiking, cross country |
354
|
422
|
490
|
558
|
| Hockey, field hockey |
472
|
563
|
654
|
745
|
| Hockey, ice hockey |
472
|
563
|
654
|
745
|
| Horesback riding, saddling horse |
207
|
246
|
286
|
326
|
| Horse grooming |
354
|
422
|
490
|
558
|
| Horse racing, galloping |
472
|
563
|
654
|
745
|
| Horse racing, trotting |
384
|
457
|
531
|
605
|
| Horse racing, walking |
153
|
183
|
212
|
242
|
| Horseback riding |
236
|
281
|
327
|
372
|
| Horseback riding, grooming horse |
207
|
246
|
286
|
326
|
| Horseback riding, trotting |
384
|
457
|
531
|
605
|
| Horseback riding, walking |
148
|
176
|
204
|
233
|
| Horseshoe pitching |
177
|
211
|
245
|
279
|
| Housework, light |
148
|
176
|
204
|
233
|
| Housework, moderate |
207
|
246
|
286
|
326
|
| Housework, vigorous |
236
|
281
|
327
|
372
|
| Hunting, general |
295
|
352
|
409
|
465
|
| Hunting, large game |
354
|
422
|
490
|
558
|
| Hunting, small game |
295
|
352
|
409
|
465
|
| Ice skating, 9 mph |
325
|
387
|
449
|
512
|
| Ice skating, average speed |
413
|
493
|
572
|
651
|
| Ice skating, rapidly |
531
|
633
|
735
|
838
|
| Instructing aerobic class |
354
|
422
|
490
|
558
|
| Jai alai |
708
|
844
|
981
|
1117
|
| Jazzercise |
354
|
422
|
490
|
558
|
| Judo, karate, jujitsu, martial arts |
590
|
704
|
817
|
931
|
| Juggling |
236
|
281
|
327
|
372
|
| Jumping rope, fast |
708
|
844
|
981
|
1117
|
| Jumping rope, moderate |
590
|
704
|
817
|
931
|
| Jumping rope, slow |
472
|
563
|
654
|
745
|
| Kayaking |
295
|
352
|
409
|
465
|
| Kick boxing |
590
|
704
|
817
|
931
|
| Kickball |
413
|
493
|
572
|
651
|
| Krav maga class |
590
|
704
|
817
|
931
|
| Lacrosse |
472
|
563
|
654
|
745
|
| Loading, unloading car |
177
|
211
|
245
|
279
|
| Machine tooling, sheet metal |
148
|
176
|
204
|
233
|
| Machine tooling, tapping, drilling |
236
|
281
|
327
|
372
|
| Marching band, playing instrument |
236
|
281
|
327
|
372
|
| Marching, rapidly, military |
384
|
457
|
531
|
605
|
| Masonry, concrete |
413
|
493
|
572
|
651
|
| Masseur, masseuse, standing |
236
|
281
|
327
|
372
|
| Mild stretching |
148
|
176
|
204
|
233
|
| Moving heavy objects, moving van |
443
|
528
|
613
|
698
|
| Mowing lawn, riding mower |
148
|
176
|
204
|
233
|
| Mowing lawn, walk, power mower |
325
|
387
|
449
|
512
|
| Music, playing a cello |
118
|
141
|
163
|
186
|
| Music, playing drums |
236
|
281
|
327
|
372
|
| Music, playing guitar |
177
|
211
|
245
|
279
|
| Music, playing piano |
148
|
176
|
204
|
233
|
| Music, playing trombone |
207
|
246
|
286
|
326
|
| Music, playing trumpet |
148
|
176
|
204
|
233
|
| Music, playing violin |
148
|
176
|
204
|
233
|
| Nursing, patient care |
177
|
211
|
245
|
279
|
| Orienteering |
531
|
633
|
735
|
838
|
| Paddle boat |
236
|
281
|
327
|
372
|
| Paddleball, competitive |
590
|
704
|
817
|
931
|
| Paddleball, playing |
354
|
422
|
490
|
558
|
| Painting |
266
|
317
|
368
|
419
|
| Pistol shooting, trap shooting, range |
148
|
176
|
204
|
233
|
| Playing pool, billiards |
148
|
176
|
204
|
233
|
| Police, directing traffic, standing |
148
|
176
|
204
|
233
|
| Police, making an arrest |
236
|
281
|
327
|
372
|
| Polo |
472
|
563
|
654
|
745
|
| Pushing a wheelchair |
236
|
281
|
327
|
372
|
| Pushing plane in and out of hanger |
354
|
422
|
490
|
558
|
| Pushing stroller, walking with children |
148
|
176
|
204
|
233
|
| Race walking |
384
|
457
|
531
|
605
|
| Racquetball, competitive |
590
|
704
|
817
|
931
|
| Racquetball, playing |
413
|
493
|
572
|
651
|
| Raking lawn |
254
|
303
|
351
|
400
|
| Riding motorcyle |
148
|
176
|
204
|
233
|
| Riding, snow blower |
177
|
211
|
245
|
279
|
| Rock climbing, ascending rock |
649
|
774
|
899
|
1024
|
| Rock climbing, mountain climbing |
472
|
563
|
654
|
745
|
| Rock climbing, rappelling |
472
|
563
|
654
|
745
|
| Roller blading, in-line skating |
708
|
844
|
981
|
1117
|
| Roller skating |
413
|
493
|
572
|
651
|
| Rowing machine, light |
207
|
246
|
286
|
326
|
| Rowing machine, moderate |
413
|
493
|
572
|
651
|
| Rowing machine, very vigorous |
708
|
844
|
981
|
1117
|
| Rowing machine, vigorous |
502
|
598
|
695
|
791
|
| Rugby |
590
|
704
|
817
|
931
|
| Running, 5 mph (12 minute mile) |
472
|
563
|
654
|
745
|
| Running, 5.2 mph (11.5 minute mile) |
531
|
633
|
735
|
838
|
| Running, 6 mph (10 min mile) |
590
|
704
|
817
|
931
|
| Running, 6.7 mph (9 min mile) |
649
|
774
|
899
|
1024
|
| Running, 7 mph (8.5 min mile) |
679
|
809
|
940
|
1070
|
| Running, 7.5mph (8 min mile) |
738
|
880
|
1022
|
1163
|
| Running, 8 mph (7.5 min mile) |
797
|
950
|
1103
|
1256
|
| Running, 8.6 mph (7 min mile) |
826
|
985
|
1144
|
1303
|
| Running, 9 mph (6.5 min mile) |
885
|
1056
|
1226
|
1396
|
| Running, 10 mph (6 min mile) |
944
|
1126
|
1308
|
1489
|
| Running, 10.9 mph (5.5 min mile) |
1062
|
1267
|
1471
|
1675
|
| Running, cross country |
531
|
633
|
735
|
838
|
| Running, general |
472
|
563
|
654
|
745
|
| Running, on a track, team practice |
590
|
704
|
817
|
931
|
| Running, stairs, up |
885
|
1056
|
1226
|
1396
|
| Running, training, pushing wheelchair |
472
|
563
|
654
|
745
|
| Sailing, competition |
295
|
352
|
409
|
465
|
| Sailing, yachting, ocean sailing |
177
|
211
|
245
|
279
|
| Shoveling snow by hand |
354
|
422
|
490
|
558
|
| Shoveling, digging ditches |
502
|
598
|
695
|
791
|
| Shuffleboard, lawn bowling |
177
|
211
|
245
|
279
|
| Sit, playing with animals, light |
148
|
176
|
204
|
233
|
| Sitting, light office work |
89
|
106
|
123
|
140
|
| Skateboarding |
295
|
352
|
409
|
465
|
| Ski machine |
413
|
493
|
572
|
651
|
| Ski mobiling |
413
|
493
|
572
|
651
|
| Skiing, water skiing |
354
|
422
|
490
|
558
|
| Skin diving, fast |
944
|
1126
|
1308
|
1489
|
| Skin diving, moderate |
738
|
880
|
1022
|
1163
|
| Skin diving, scuba diving |
413
|
493
|
572
|
651
|
| Skindiving or scuba diving |
708
|
844
|
981
|
1117
|
| Sky diving |
177
|
211
|
245
|
279
|
| Sledding, tobagganing, luge |
413
|
493
|
572
|
651
|
| Snorkeling |
295
|
352
|
409
|
465
|
| Snow shoeing |
472
|
563
|
654
|
745
|
| Snow skiing, downhill skiing, light |
295
|
352
|
409
|
465
|
| Snowmobiling |
207
|
246
|
286
|
326
|
| Soccer, competitive |
590
|
704
|
817
|
931
|
| Soccer, playing |
413
|
493
|
572
|
651
|
| Softball or baseball |
295
|
352
|
409
|
465
|
| Softball, officiating |
236
|
281
|
327
|
372
|
| Softball, pitching |
354
|
422
|
490
|
558
|
| Speed skating, ice, competitive |
885
|
1056
|
1226
|
1396
|
| Squash |
708
|
844
|
981
|
1117
|
| Stair machine |
531
|
633
|
735
|
838
|
| Standing, bartending, store clerk |
136
|
162
|
188
|
214
|
| Standing, playing with children, light |
165
|
197
|
229
|
261
|
| Stationary cycling, light |
325
|
387
|
449
|
512
|
| Stationary cycling, moderate |
413
|
493
|
572
|
651
|
| Stationary cycling, very light |
177
|
211
|
245
|
279
|
| Stationary cycling, very vigorous |
738
|
880
|
1022
|
1163
|
| Stationary cycling, vigorous |
620
|
739
|
858
|
977
|
| Steel mill, working in general |
472
|
563
|
654
|
745
|
| Stretching, hatha yoga |
236
|
281
|
327
|
372
|
| Surfing, body surfing or board surfing |
177
|
211
|
245
|
279
|
| Swimming backstroke |
413
|
493
|
572
|
651
|
| Swimming breaststroke |
590
|
704
|
817
|
931
|
| Swimming butterfly |
649
|
774
|
899
|
1024
|
| Swimming laps, freestyle, fast |
590
|
704
|
817
|
931
|
| Swimming laps, freestyle, slow |
413
|
493
|
572
|
651
|
| Swimming leisurely, not laps |
354
|
422
|
490
|
558
|
| Swimming sidestroke |
472
|
563
|
654
|
745
|
| Swimming synchronized |
472
|
563
|
654
|
745
|
| Swimming, treading water, fast |
590
|
704
|
817
|
931
|
| Swimming, treading water, moderate |
236
|
281
|
327
|
372
|
| Table tennis, ping pong |
236
|
281
|
327
|
372
|
| Tae kwan do, martial arts |
590
|
704
|
817
|
931
|
| Tai chi |
236
|
281
|
327
|
372
|
| Tailoring, general |
148
|
176
|
204
|
233
|
| Taking out trash |
177
|
211
|
245
|
279
|
| Teach exercise class ( participate) |
384
|
457
|
531
|
605
|
| Teach physical education class |
236
|
281
|
327
|
372
|
| Tennis playing |
413
|
493
|
572
|
651
|
| Tennis, doubles |
354
|
422
|
490
|
558
|
| Tennis, singles |
472
|
563
|
654
|
745
|
| Track and field (high jump, pole vault) |
354
|
422
|
490
|
558
|
| Track and field (hurdles) |
590
|
704
|
817
|
931
|
| Track and field (shot, discus) |
236
|
281
|
327
|
372
|
| Trampoline |
207
|
246
|
286
|
326
|
| Truck driving, loading,unloading truck |
384
|
457
|
531
|
605
|
| Typing, computer data entry |
89
|
106
|
123
|
140
|
| Unicycling |
295
|
352
|
409
|
465
|
| Using crutches |
295
|
352
|
409
|
465
|
| Volleyball playing |
177
|
211
|
245
|
279
|
| Volleyball, beach |
472
|
563
|
654
|
745
|
| Volleyball, competitive |
472
|
563
|
654
|
745
|
| Walk / run, playing, moderate |
236
|
281
|
327
|
372
|
| Walk / run, playing, vigorous |
295
|
352
|
409
|
465
|
| Walking 2.0 mph, slow |
148
|
176
|
204
|
233
|
| Walking 2.5 mph |
177
|
211
|
245
|
279
|
| Walking 3.0 mph, moderate |
195
|
232
|
270
|
307
|
| Walking 3.5 mph, brisk pace |
224
|
267
|
311
|
354
|
| Walking 3.5 mph, uphill |
354
|
422
|
490
|
558
|
| Walking 4.0 mph, very brisk |
295
|
352
|
409
|
465
|
| Walking 4.5 mph |
372
|
443
|
515
|
586
|
| Walking 5.0 mph |
472
|
563
|
654
|
745
|
| Walking downstairs |
177
|
211
|
245
|
279
|
| Walking the dog |
177
|
211
|
245
|
279
|
| Walking, pushing a wheelchair |
236
|
281
|
327
|
372
|
| Walking, snow blower |
207
|
246
|
286
|
326
|
| Walking, under 2.0 mph, very slow |
118
|
141
|
163
|
186
|
| Wallyball |
413
|
493
|
572
|
651
|
| Water aerobics |
236
|
281
|
327
|
372
|
| Water aerobics, water calisthenics |
236
|
281
|
327
|
372
|
| Water jogging |
472
|
563
|
654
|
745
|
| Water polo |
590
|
704
|
817
|
931
|
| Water volleyball |
177
|
211
|
245
|
279
|
| Watering lawn or garden |
89
|
106
|
123
|
140
|
| Weeding, cultivating garden |
266
|
317
|
368
|
419
|
| Weight lifting, body building, vigorous |
354
|
422
|
490
|
558
|
| Weight lifting, light workout |
177
|
211
|
245
|
279
|
| Whitewater rafting, kayaking,canoeing |
295
|
352
|
409
|
465
|
| Windsurfing, sailing |
177
|
211
|
245
|
279
|
| Wrestling |
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