Energy Expenditure Chart - in calories per minute
Adapted from Blair et al., Active Living Everyday, 2001
Activities
Light
Cleaning
Playing Pool
Walking, 30 min/mile
Washing dishes
Moderate
Aerobics, low impact
Cycling, 10 mph
Kayaking
Mopping, Vacuuming
Mowing lawn, power mower
Playing golf, no cart
Skateboarding
Snowmobiling
Walking, 15 min/mile
Walking, 20 min/mile
Water aerobics
Hard
Aerobics, high impact
Circuit training
Cross-country ski machine
Moving furniture
Playing raquetball, casual
Rowing, moderate
Skiing, downhill, moderate
Swimming laps, moderate
Weightlifting, vigorous
Very Hard
Cycling, 12-14 mph
Cycling, 16-19 mph
Cross-country ski
Mountain biking
Playing basketball
120 140 160 180 200 220 240 260 280
lb
lb
lb
lb lb lb lb lb lb
2.4
2.4
2.4
2.2
2.8
2.8
2.8
2.6
3.2
3.2
3.2
2.9
3.6
3.6
3.6
3.3
4.0
4.0
4.0
3.7
4.4
4.4
4.4
4.0
4.8
4.8
4.8
4.4
5.2
5.2
5.2
4.7
5.6
5.6
5.6
5.1
4.8
3.9
4.8
3.4
4.3
3.9
4.8
4.8
4.8
3.2
4.3
5.6
4.5
5.6
3.9
5.0
4.5
5.6
5.6
5.6
3.7
5.0
6.4
5.1
6.4
4.5
5.7
5.1
6.4
6.4
6.4
4.2
5.7
7.2
5.7
7.2
5.0
6.5
5.7
7.2
7.2
7.2
4.7
6.5
8.0
6.4
8.0
5.6
7.2
6.4
8.0
8.0
8.0
5.3
7.2
8.8
7.0
8.8
6.1
7.9
7.0
8.8
8.8
8.8
5.8
7.9
9.5
7.6
9.5
6.7
8.6
7.6
9.5
9.5
9.5
6.3
8.6
10.3 11.1
8.3 8.9
10.3 11.1
7.2 7.8
9.3 10.0
8.3 8.9
10.3 11.1
10.3 11.1
10.3 11.1
6.8 7.3
9.3 10.0
6.7
7.7
6.7
5.8
6.7
6.7
5.8
6.7
5.8
7.8
9.0
7.8
6.7
7.8
7.8
6.7
7.8
6.7
8.9
10.2
8.9
7.7
8.9
8.9
7.7
8.9
7.7
10.0 11.1 12.3 13.4 14.5 15.6
11.5 12.7 14.0 15.3 16.5 17.8
10.0 11.1 12.3 13.4 14.5 15.6
8.6 9.6 10.5 11.4 12.4 13.3
10.0 11.1 12.3 13.4 14.5 15.6
10.0 11.1 12.3 13.4 14.5 15.6
8.6 9.6 10.5 11.4 12.4 13.3
10.0 11.1 12.3 13.4 14.5 15.6
8.6 9.6 10.5 11.4 12.4 13.3
7.7
11.6
8.7
8.2
7.7
9.0
13.4
10.1
9.5
9.0
10.2
15.3
11.5
10.9
10.2
11.5 12.7 14.0 15.3 16.5 17.8
17.2 19.1 21.0 22.9 24.8 26.7
12.9 14.3 15.8 17.2 18.6 20.0
12.2 13.5 14.9 16.2 17.6 18.9
11.5 12.7 14.0 15.3 16.5 17.8
Playing racquetball, competitive
Playing tennis
Playing volleyball
Rowing, vigorous
Running, 8 min/mile
Running, 10 min/mile
Stair climber machine
Step aerobics
Swimming, vigorous
Walking, 12 min/mile
9.6
7.7
7.7
11.6
12.0
9.6
8.7
8.2
10.6
7.7
11.2
9.0
9.0
13.4
14.0
11.2
10.1
9.5
12.3
9.0
12.8
10.2
10.2
15.3
16.0
12.8
11.5
10.9
14.1
10.2
14.4 15.9 17.5 19.1 20.7 22.2
11.5 12.7 14.0 15.3 16.5 17.8
11.5 12.7 14.0 15.3 16.5 17.8
17.2 19.1 21.0 22.9 24.8 26.7
17.9 19.9 21.9 23.8 25.8 27.8
14.4 15.9 17.5 19.1 20.7 22.2
12.9 14.3 15.8 17.2 18.6 20.0
12.2 13.5 14.9 16.2 17.6 18.9
15.8 17.5 19.3 21.0 22.7 24.4
11.5 12.7 14.0 15.3 16.5 17.8
Example based on a 140 lb. person:
Day
Totals
Monday
2/11
Tuesday
2/12
Task/Activity
1. bike to/from
campus
2. Running (8
min/mile)
3. Walking on
campus
4. Washing dishes
Mins.
Intensity
Physically
L-M-H
Active
M
20 min x
VH
30 min x
M
20 min x
L
10 min x
1. Cleaning
L
2. Racquetball (slow M
pace)
3. Walking on
M
campus
Calories Per
Total Calories
minute
4.5 cal/min
14 cal/min
3.7 cal/min
2.6 cal/min
= 90 cal
= 420 cal
= 74 cal
= 26 cal
Total = 610
40 min x
30 min x
2.8 cal/min = 112 cal
7.8 cal/min = 234 cal
20 min x
3.7 cal/min = 74 cal
Total = 420
Total Calories = 1030