|
Activity, Exercise or Sport (1 hour) |
130 lb |
155 lb |
180 lb |
205 lb |
|
Cycling, mountain bike, bmx |
502 |
598 |
695 |
791 |
|
Cycling, <10 mph, leisure bicycling |
236 |
281 |
327 |
372 |
|
Cycling, >20 mph, racing |
944 |
1126 |
1308 |
1489 |
|
Cycling, 10-11.9 mph, light |
354 |
422 |
490 |
558 |
|
Cycling, 12-13.9 mph, moderate |
472 |
563 |
654 |
745 |
|
Cycling, 14-15.9 mph, vigorous |
590 |
704 |
817 |
931 |
|
Cycling, 16-19 mph, very fast, racing |
708 |
844 |
981 |
1117 |
|
Unicycling |
295 |
352 |
409 |
465 |
|
Stationary cycling, very light |
177 |
211 |
245 |
279 |
|
Stationary cycling, light |
325 |
387 |
449 |
512 |
|
Stationary cycling, moderate |
413 |
493 |
572 |
651 |
|
Stationary cycling, vigorous |
620 |
739 |
858 |
977 |
|
Stationary cycling, very vigorous |
738 |
880 |
1022 |
1163 |
|
Calisthenics, vigorous, pushups, situps… |
472 |
563 |
654 |
745 |
|
Calisthenics, light |
207 |
246 |
286 |
326 |
|
Circuit training, minimal rest |
472 |
563 |
654 |
745 |
|
Weight lifting, body building, vigorous |
354 |
422 |
490 |
558 |
|
Weight lifting, light workout |
177 |
211 |
245 |
279 |
|
Health club exercise |
325 |
387 |
449 |
512 |
|
Stair machine |
531 |
633 |
735 |
838 |
|
Rowing machine, light |
207 |
246 |
286 |
326 |
|
Rowing machine, moderate |
413 |
493 |
572 |
651 |
|
Rowing machine, vigorous |
502 |
598 |
695 |
791 |
|
Rowing machine, very vigorous |
708 |
844 |
981 |
1117 |
|
Ski machine |
413 |
493 |
572 |
651 |
|
Aerobics, low impact |
295 |
352 |
409 |
465 |
|
Aerobics, high impact |
413 |
493 |
572 |
651 |
|
Aerobics, step aerobics |
502 |
598 |
695 |
791 |
|
Aerobics, general |
384 |
457 |
531 |
605 |
|
Jazzercise |
354 |
422 |
490 |
558 |
|
Stretching, hatha yoga |
236 |
281 |
327 |
372 |
|
Mild stretching |
148 |
176 |
204 |
233 |
|
Instructing aerobic class |
354 |
422 |
490 |
558 |
|
Water aerobics |
236 |
281 |
327 |
372 |
|
Ballet, twist, jazz, tap |
266 |
317 |
368 |
419 |
|
Ballroom dancing, slow |
177 |
211 |
245 |
279 |
|
Ballroom dancing, fast |
325 |
387 |
449 |
512 |
|
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 |
|
Track and field (shot, discus) |
236 |
281 |
327 |
372 |
|
Track and field (high jump, pole vault) |
354 |
422 |
490 |
558 |
|
Track and field (hurdles) |
590 |
704 |
817 |
931 |
|
Archery |
207 |
246 |
286 |
326 |
|
Badminton |
266 |
317 |
368 |
419 |
|
Basketball game, competitive |
472 |
563 |
654 |
745 |
|
Playing basketball, non game |
354 |
422 |
490 |
558 |
|
Basketball, officiating |
413 |
493 |
572 |
651 |
|
Basketball, shooting baskets |
266 |
317 |
368 |
419 |
|
Basketball, wheelchair |
384 |
457 |
531 |
605 |
|
Running, training, pushing wheelchair |
472 |
563 |
654 |
745 |
|
Billiards |
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 |
|
Coaching: football, basketball, soccer… |
236 |
281 |
327 |
372 |
|
Cricket (batting, bowling) |
295 |
352 |
409 |
465 |
|
Croquet |
148 |
176 |
204 |
233 |
|
Curling |
236 |
281 |
327 |
372 |
|
Darts (wall or lawn) |
148 |
176 |
204 |
233 |
|
Fencing |
354 |
422 |
490 |
558 |
|
Football, competitive |
531 |
633 |
735 |
838 |
|
Football, touch, flag, general |
472 |
563 |
654 |
745 |
|
Football or baseball, playing catch |
148 |
176 |
204 |
233 |
|
Frisbee playing, general |
177 |
211 |
245 |
279 |
|
Frisbee, ultimate frisbee |
472 |
563 |
654 |
745 |
|
Golf, general |
266 |
317 |
368 |
419 |
|
Golf, walking and carrying clubs |
266 |
317 |
368 |
419 |
|
Golf, driving range |
177 |
211 |
245 |
279 |
|
Golf, miniature golf |
177 |
211 |
245 |
279 |
|
Golf, walking and pulling clubs |
254 |
303 |
351 |
400 |
|
Golf, using power cart |
207 |
246 |
286 |
326 |
|
Gymnastics |
236 |
281 |
327 |
372 |
|
Hacky sack |
236 |
281 |
327 |
372 |
|
Handball |
708 |
844 |
981 |
1117 |
|
Handball, team |
472 |
563 |
654 |
745 |
|
Hockey, field hockey |
472 |
563 |
654 |
745 |
|
Hockey, ice hockey |
472 |
563 |
654 |
745 |
|
Riding a horse, general |
236 |
281 |
327 |
372 |
|
Horesback riding, saddling horse |
207 |
246 |
286 |
326 |
|
Horseback riding, grooming horse |
207 |
246 |
286 |
326 |
|
Horseback riding, trotting |
384 |
457 |
531 |
605 |
|
Horseback riding, walking |
148 |
176 |
204 |
233 |
|
Horse racing, galloping |
472 |
563 |
654 |
745 |
|
Horse grooming, moderate |
354 |
422 |
490 |
558 |
|
Horseshoe pitching |
177 |
211 |
245 |
279 |
|
Jai alai |
708 |
844 |
981 |
1117 |
|
Martial arts, judo, karate, jujitsu |
590 |
704 |
817 |
931 |
|
Martial arts, kick boxing |
590 |
704 |
817 |
931 |
|
Martial arts, tae kwan do |
590 |
704 |
817 |
931 |
|
Krav maga training |
590 |
704 |
817 |
931 |
|
Juggling |
236 |
281 |
327 |
372 |
|
Kickball |
413 |
493 |
572 |
651 |
|
Lacrosse |
472 |
563 |
654 |
745 |
|
Orienteering |
531 |
633 |
735 |
838 |
|
Playing paddleball |
354 |
422 |
490 |
558 |
|
Paddleball, competitive |
590 |
704 |
817 |
931 |
|
Polo |
472 |
563 |
654 |
745 |
|
Racquetball, competitive |
590 |
704 |
817 |
931 |
|
Playing racquetball |
413 |
493 |
572 |
651 |
|
Rock climbing, ascending rock |
649 |
774 |
899 |
1024 |
|
Rock climbing, rappelling |
472 |
563 |
654 |
745 |
|
Jumping rope, fast |
708 |
844 |
981 |
1117 |
|
Jumping rope, moderate |
590 |
704 |
817 |
931 |
|
Jumping rope, slow |
472 |
563 |
654 |
745 |
|
Rugby |
590 |
704 |
817 |
931 |
|
Shuffleboard, lawn bowling |
177 |
211 |
245 |
279 |
|
Skateboarding |
295 |
352 |
409 |
465 |
|
Roller skating |
413 |
493 |
572 |
651 |
|
Roller blading, in-line skating |
708 |
844 |
981 |
1117 |
|
Sky diving |
177 |
211 |
245 |
279 |
|
Soccer, competitive |
590 |
704 |
817 |
931 |
|
Playing soccer |
413 |
493 |
572 |
651 |
|
Softball or baseball |
295 |
352 |
409 |
465 |
|
Softball, officiating |
236 |
281 |
327 |
372 |
|
Softball, pitching |
354 |
422 |
490 |
558 |
|
Squash |
708 |
844 |
981 |
1117 |
|
Table tennis, ping pong |
236 |
281 |
327 |
372 |
|
Tai chi |
236 |
281 |
327 |
372 |
|
Playing tennis |
413 |
493 |
572 |
651 |
|
Tennis, doubles |
354 |
422 |
490 |
558 |
|
Tennis, singles |
472 |
563 |
654 |
745 |
|
Trampoline |
207 |
246 |
286 |
326 |
|
Volleyball, competitive |
472 |
563 |
654 |
745 |
|
Playing volleyball |
177 |
211 |
245 |
279 |
|
Volleyball, beach |
472 |
563 |
654 |
745 |
|
Wrestling |
354 |
422 |
490 |
558 |
|
Wallyball |
413 |
493 |
572 |
651 |
|
Backpacking, Hiking with pack |
413 |
493 |
572 |
651 |
|
Carrying infant, level ground |
207 |
246 |
286 |
326 |
|
Carrying infant, upstairs |
295 |
352 |
409 |
465 |
|
Carrying 16 to 24 lbs, upstairs |
354 |
422 |
490 |
558 |
|
Carrying 25 to 49 lbs, upstairs |
472 |
563 |
654 |
745 |
|
Standing, playing with children, light |
165 |
197 |
229 |
261 |
|
Walk/run, playing with children, moderate |
236 |
281 |
327 |
372 |
|
Walk/run, playing with children, vigorous |
295 |
352 |
409 |
465 |
|
Carrying small children |
177 |
211 |
245 |
279 |
|
Loading, unloading car |
177 |
211 |
245 |
279 |
|
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 |
|
Walking downstairs |
177 |
211 |
245 |
279 |
|
Hiking, cross country |
354 |
422 |
490 |
558 |
|
Bird watching |
148 |
176 |
204 |
233 |
|
Marching, rapidly, military |
384 |
457 |
531 |
605 |
|
Children's games, hopscotch, dodgeball |
295 |
352 |
409 |
465 |
|
Pushing stroller or walking with children |
148 |
176 |
204 |
233 |
|
Pushing a wheelchair |
236 |
281 |
327 |
372 |
|
Race walking |
384 |
457 |
531 |
605 |
|
Rock climbing, mountain climbing |
472 |
563 |
654 |
745 |
|
Walking using crutches |
295 |
352 |
409 |
465 |
|
Walking the dog |
177 |
211 |
245 |
279 |
|
Walking, under 2.0 mph, very slow |
118 |
141 |
163 |
186 |
|
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 |
|
Boating, power, speed boat |
148 |
176 |
204 |
233 |
|
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 |
|
Crew, sculling, rowing, competition |
708 |
844 |
981 |
1117 |
|
Kayaking |
295 |
352 |
409 |
465 |
|
Paddle boat |
236 |
281 |
327 |
372 |
|
Windsurfing, sailing |
177 |
211 |
245 |
279 |
|
Sailing, competition |
295 |
352 |
409 |
465 |
|
Sailing, yachting, ocean sailing |
177 |
211 |
245 |
279 |
|
Skiing, water skiing |
354 |
422 |
490 |
558 |
|
Ski mobiling |
413 |
493 |
572 |
651 |
|
Skin diving, fast |
944 |
1126 |
1308 |
1489 |
|
Skin diving, moderate |
738 |
880 |
1022 |
1163 |
|
Skin diving, scuba diving |
413 |
493 |
572 |
651 |
|
Snorkeling |
295 |
352 |
409 |
465 |
|
Surfing, body surfing or board surfing |
177 |
211 |
245 |
279 |
|
Whitewater rafting, kayaking, canoeing |
295 |
352 |
409 |
465 |
|
Swimming laps, freestyle, fast |
590 |
704 |
817 |
931 |
|
Swimming laps, freestyle, slow |
413 |
493 |
572 |
651 |
|
Swimming backstroke |
413 |
493 |
572 |
651 |
|
Swimming breaststroke |
590 |
704 |
817 |
931 |
|
Swimming butterfly |
649 |
774 |
899 |
1024 |
|
Swimming leisurely, not laps |
354 |
422 |
490 |
558 |
|
Swimming sidestroke |
472 |
563 |
654 |
745 |
|
Swimming synchronized |
472 |
563 |
654 |
745 |
|
Swimming, treading water, fast, vigorous |
590 |
704 |
817 |
931 |
|
Swimming, treading water, moderate |
236 |
281 |
327 |
372 |
|
Water aerobics, water calisthenics |
236 |
281 |
327 |
372 |
|
Water polo |
590 |
704 |
817 |
931 |
|
Water volleyball |
177 |
211 |
245 |
279 |
|
Water jogging |
472 |
563 |
654 |
745 |
|
Diving, springboard or platform |
177 |
211 |
245 |
279 |
|
Ice skating, < 9 mph |
325 |
387 |
449 |
512 |
|
Ice skating, average speed |
413 |
493 |
572 |
651 |
|
Ice skating, rapidly |
531 |
633 |
735 |
838 |
|
Speed skating, ice, competitive |
885 |
1056 |
1226 |
1396 |
|
Cross country snow skiing, slow |
413 |
493 |
572 |
651 |
|
Cross country skiing, moderate |
472 |
563 |
654 |
745 |
|
Cross country skiing, vigorous |
531 |
633 |
735 |
838 |
|
Cross country skiing, racing |
826 |
985 |
1144 |
1303 |
|
Cross country skiing, uphill |
974 |
1161 |
1348 |
1536 |
|
Snow skiing, downhill skiing, light |
295 |
352 |
409 |
465 |
|
Downhill snow skiing, moderate |
354 |
422 |
490 |
558 |
|
Downhill snow skiing, racing |
472 |
563 |
654 |
745 |
|
Sledding, tobagganing, luge |
413 |
493 |
572 |
651 |
|
Snow shoeing |
472 |
563 |
654 |
745 |
|
Snowmobiling |
207 |
246 |
286 |
326 |
|
General housework |
207 |
246 |
286 |
326 |
|
Cleaning gutters |
295 |
352 |
409 |
465 |
|
Painting |
266 |
317 |
368 |
419 |
|
Sit, playing with animals |
148 |
176 |
204 |
233 |
|
Walk / run, playing with animals |
236 |
281 |
327 |
372 |
|
Bathing dog |
207 |
246 |
286 |
326 |
|
Mowing lawn, walk, power mower |
325 |
387 |
449 |
512 |
|
Mowing lawn, riding mower |
148 |
176 |
204 |
233 |
|
Walking, snow blower |
207 |
246 |
286 |
326 |
|
Riding, snow blower |
177 |
211 |
245 |
279 |
|
Shoveling snow by hand |
354 |
422 |
490 |
558 |
|
Raking lawn |
254 |
303 |
351 |
400 |
|
Gardening, general |
236 |
281 |
327 |
372 |
|
Bagging grass, leaves |
236 |
281 |
327 |
372 |
|
Watering lawn or garden |
89 |
106 |
123 |
140 |
|
Weeding, cultivating garden |
266 |
317 |
368 |
419 |
|
Carpentry, general |
207 |
246 |
286 |
326 |
|
Carrying heavy loads |
472 |
563 |
654 |
745 |
|
Carrying moderate loads upstairs |
472 |
563 |
654 |
745 |
|
General cleaning |
207 |
246 |
286 |
326 |
|
Cleaning, dusting |
148 |
176 |
204 |
233 |
|
Taking out trash |
177 |
211 |
245 |
279 |
|
Walking, pushing a wheelchair |
236 |
281 |
327 |
372 |
|
Teach physical education,exercise class |
236 |
281 |
327 |
372 |
|
Teach exercise classes (& participate) |
384 |
457 |
531 |
605 |
Calculations are based on research data from Medicine and Science in Sports and Exercise, the official journal of the American College of Sports Medicine.
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