Physical Activity Calorie Use Chart The chart below shows the approximate calories spent per hour

by a 100 150- and 200- pound 100-, 200 person doing a particular activity.

Activity Bicycling, 6 mph (9.65 Km) Bicycling, 12 mph (19.31 Km) Jogging, 7 mph (11.26 Km) Jumping rope Running 5.5 mph (8.85 Km) Running, 10 mph (16.09 Km) Swimming, 25 yds/min (22.86 mts/min) Swimming, 50 yds/min (45.72 mts/min) Tennis singles Walking, 2 mph (3.21 Km) Walking, 3 mph (4.82 Km) Walking, 4.5 mph (7.24 Km)

100 lb 45.35 Kg 160

150 lb 68.03 Kg 240

200 lb 90.71 Kg 312

270 610 500 440 850 185

410 920 750 660 1,280 275

534 1,230 1,000 962 1,664 358

325 265 160 210 295

500 400 240 320 440

650 535 312 416 572

100 pound = 45.35 kg; 150 pound = 68.03; 200 pound = 90.71 ; 90 kg = walk 4 km / hour spent 236.155 calories 70 kg = walk 4 km / hour spent 183.676 calories 50 kg = walk 4 km / hour spent 131.197 calories r

Gym Activities
Aerobics: low impact Aerobics, Step: 6" - 8" step Aerobics: water Bicycling, Stationary: vigorous, 200 watts 204.5 Aerobics: high impact 347.7 Aerobics, Step: 10" - 12" step 163.6 429.5 Bicycling, Stationary: moderate, 150 watts Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups 286.3 409 286.3 327.2 327.2 163.6 347.7

Calisthenics: Moderate, back exercises, Circuit Training: w/some aerobic, 143.1 going up and down from the floor minimal rest Elliptical Trainer: general Rowing, Stationary: moderate, 100 watts Ski Machine: general Stretching: Mild, Hatha Yoga Weight Lifting: Light, free weight, nautilus or universal-type 294.5 Riders: general (ie., HealthRider) 286.3 Rowing, Stationary: vigorous, 150 watts Stair Step Machine: General, without 286.3 supporting any bodyweight on hand rails 102.2 Teaching aerobics 122.7 Weight Lifting: Vigorous, free weight, nautilus or universal-type

368.1 245.4 245.4

Training and Sport Activities

Archery: non-hunting Basketball: playing a game Basketball: shooting baskets Billiards Bicycling: 12-13.9 mph, leisure, moderate effort Bicycling: 16-19 mph, very fast, not drafting Bowling Boxing: punching bag Coaching: football, soccer, basketball, etc. Curling 143.1 Badminton: general, social 327.2 Basketball: wheelchair 184 Basketball: officiating a game 184 265.9 286.3 347.7 409

102.2 Bicycling: BMX or mountain 327.2 Bicycling: 14-15.9 mph, leisure racing, fast, vigorous

490.9 Bicycling: > 20 mph, racing, not drafting 654.5 122.7 Boxing: sparring 245.4 Boxing: in the ring 163.6 Cricket: batting, bowling 163.6 Dancing: Fast, ballet, twist 368.1 490.9 204.5 196.3

Dancing: disco, ballroom, square, line, Irish step, polka Fencing Football: touch, flag, general Frisbee: general Golf: carrying clubs Golf: driving range, miniature Gymnastics: general Handball: general Hang Gliding Hockey: field & ice Ice Skating: general

184

Dancing: slow, waltz, foxtrot, tango, fox 122.7 trot 368.1 102.2 327.2 143.1 175.9 163.6 327.2 245.4 163.6 204.5 163.6 409 409 450 511.3 327.2 409 470.4 654.5 368.1 409 204.5

245.4 Football: competitive 327.2 Football or Baseball: playing catch 122.7 Frisbee: Ultimate 184 Golf: using cart

122.7 Golf: walking and pulling clubs 163.6 Hacky sack 490.9 Handball: team 143.1 Hiking: cross-country 327.2 Horseback Riding: general 286.3 Kayaking Motor-Cross

Martial Arts: judo, karate, kick boxing, 409 tae kwan do Orienteering Race Walking Racquetball: casual, general Rock Climbing: rappelling Rope Jumping: general, moderate Running: 5.2 mph (11.5 min/mile) Running: 6.7 mph (9 min/mile) Running: 8.6 mph (7 min/mile) Running: training, pushing wheelchair, marathon wheeling Running: stairs, up Scuba or skin diving Skiing: cross-country, light effort, general, 2.5 mph Skiing: downhill, moderate effort Sky diving Snorkeling

368.1 Polo 265.9 Racquetball: competitive 286.3 Rock Climbing: ascending 327.2 Rollerblade / In-Line Skating 409 Running: 5 mph (12 min/mile)

368.1 Running: 6 mph (10 min/mile) 450 Running: 7 mph (8.5 min/mile)

572.7 Running: 10 mph (6 min/mile) 327.2 Running: cross-country 613.6 Running: on track, team practice 286.3 Skateboarding 286.3

Skiing: cross-country, vigorous, 5.0 - 7.9 368.1 mph 327.2 286.3 327.2

245.4 Skiing: downhill, vigorous effort, racing 143.1 Sledding, luge, toboggan, bobsled 204.5 Snow Shoeing

Soccer: general Softball or Baseball: slow or fast pitch, general Softball: pitching Surfing: body or board Swimming: laps, vigorous Swimming: breaststroke Swimming: crawl, moderate, 50 yds/min Swimming: lake, ocean, river Table Tennis / Ping Pong Tennis: singles, competitive Tennis: general play Track & Field: high jump, long jump, triple jump, javelin, pole vault Volleyball: non-competitive, general play, 6 - 9 member team Volleyball: beach Walk: 3 mph (20 min/mi) Walk: 4 mph (15 min/mi) Walk: 5 mph (12 min/mi) Water Polo Whitewater: rafting, kayaking

286.3 Soccer: competitive play 204.5 Softball: Officiating 245.4 Squash 122.7 Swimming: general, leisurely, no laps 409 409 Swimming: backstroke Swimming: butterfly

409 163.6 490.9 245.4 286.3 450 327.2 327.2 163.6 204.5 163.6 409 327.2 102.2 155.4 257.7 245.4 122.7 245.4

327.2 Swimming: treading, moderate effort 245.4 Swimming: synchronized 163.6 Tai Chi 327.2 Tennis: doubles, competitive 286.3 Track & Field: shot, discus, hammer throw

245.4 Track & Field: steeplechase, hurdles 122.7 Volleyball: competitive, gymnasium play

327.2 Walk: 2 mph (30 min/mi) 135 Walk: 3.5 mph (17 min/mi)

204.5 Walk: 4.5 mph (13 min/mi) 327.2 Water Skiing 409 Water Volleyball

204.5 Wrestling: one match = 5 minutes

Outdoor Home Maintenance / Improvement Activities

Carpentry, installing rain gutters, building fence Chopping & splitting wood Digging, spading dirt, composting Gardening: weeding Mowing Lawn: push, hand Operate Snow Blower: walking 245.4 Carrying & stacking wood 245.4 Cleaning rain gutters 204.5 Gardening: general 184 Laying sod / crushed rock 204.5 204.5 163.6 204.5 225 204.5

245.4 Mowing Lawn: push, power 184 Paint outside of home

Planting seedlings, shrubs Raking Lawn Sacking grass or leaves Storm Windows: hanging Trimming shrubs/trees: manual cutter Watering plants, by hand Yard: applying seed or fertilizer, walking

184

Plant trees

184 245.4 245.4 163.6 143.1 122.7 61.3

175.9 Roofing 163.6 Shoveling Snow: by hand 204.5 184 Sweeping: garage, sidewalks, outside of house Trimming: using edger, power cutter, etc.

102.2 Workshop: general carpentry 102.2 Yard: watering by hand, standing/walking

Indoor Home Repair / Improvement Activities

Carpentry: finish or refinish furniture or 184 cabinets Crafts: Standing, light effort Lay or remove carpet/tile Sanding floors with a power sander 73.6 184 184 Caulking: bathroom, windows Hang sheet rock, paper or plaster walls Paint, paper, remodel: inside Wiring and Plumbing 184 122.7 184 122.7

Home & Daily Life Activities

Child-care: bathing, feeding, etc. Cleaning House: general Cooking / Food Preparation Heavy Cleaning: wash car, windows Making Bed Moving: carrying boxes Playing w/kids: moderate effort Reading: sitting Standing: bathing dog Vacuuming 122.7 122.7 81.8 Child games: moderate, hop-scotch, jacks, etc. 163.6

Cleaning: light dusting, straightening up, 102.2 taking out trash, etc. Food Shopping: with or without cart 94 94 245.4 143.1 204.5 49 36.8 40.9

122.7 Ironing 81.8 229 Moving: household furniture Moving: unpacking

163.6 Playing w/kids: vigorous effort 40.9 Standing in line

143.1 Sleeping 143.1 Watching TV

Office Activities
Driving vehicle to work Standing: filing, light work 81.8 94 Sitting: light office work, meeting Riding in a bus or vehicle to work 61.3 40.9

Typing: Computer, electric or manual

61.3

Walking: work break

143.1

Occupational Activities
Bartending/Server Building Road: hauling debris, driving heavy machinery Coaching Sports Computer Work Custodial Word: general cleaning, moderate effort Firefighting Forestry: planting trees by hand Horse Grooming Locksmith Masseur, standing Patient Care: Nursing Police Officer: making an arrest Sitting in Class Steel Mill: general Truck Driving: loading and unloading truck 81.8 Bakery: general, moderate effort 163.6 143.1 245.4 225 143.1 327.2 102.2 61.3 286.3 306.8 143.1 94 102.2 98.1 122.7

245.4 Carpentry Work 163.6 Coal Mining 61.3 Construction: outside, remodeling

143.1 Electrical Work 490.9 Forestry, general 245.4 Heavy Equip. Operator 245.4 Light Office Work 143.1 Masonry 163.6 Moving / Pushing heavy objects >75 lbs.

122.7 Plumbing 163.6 Printing: operator, standing 73.6 Shoe Repair: general

327.2 Theater Work 265.9 Welding