How Many Calories Are You Burning?
Activity, Exercise or Sport (1 hour)
Cycling, mountain bike, bmx
Cycling, <10 mph, leisure bicycling
Cycling, >20 mph, racing
Cycling, 10-11.9 mph, light
Cycling, 12-13.9 mph, moderate
Cycling, 14-15.9 mph, vigorous
Cycling, 16-19 mph, very fast, racing
Unicycling
Stationary cycling, very light
Stationary cycling, light
Stationary cycling, moderate
Stationary cycling, vigorous
Stationary cycling, very vigorous
Calisthenics, vigorous, pushups, situps…
Calisthenics, light
Circuit training, minimal rest
Weight lifting, body building, vigorous
Weight lifting, light workout
Health club exercise
Stair machine
Rowing machine, light
Rowing machine, moderate
Rowing machine, vigorous
Rowing machine, very vigorous
Ski machine
Aerobics, low impact
Aerobics, high impact
Aerobics, step aerobics
Aerobics, general
Jazzercise
Stretching, hatha yoga
Mild stretching
Instructing aerobic class
Water aerobics
Ballet, twist, jazz, tap
Ballroom dancing, slow
Ballroom dancing, fast
Running, 5 mph (12 minute mile)
Running, 5.2 mph (11.5 minute mile)
Running, 6 mph (10 min mile)
130 lb 155 lb 180 lb 205 lb
502
598
695
791
236
281
327
372
944
1126
1308
1489
354
422
490
558
472
563
654
745
590
704
817
931
708
844
981
1117
295
352
409
465
177
211
245
279
325
387
449
512
413
493
572
651
620
739
858
977
738
880
1022
1163
472
563
654
745
207
246
286
326
472
563
654
745
354
422
490
558
177
211
245
279
325
387
449
512
531
633
735
838
207
246
286
326
413
493
572
651
502
598
695
791
708
844
981
1117
413
493
572
651
295
352
409
465
413
493
572
651
502
598
695
791
384
457
531
605
354
422
490
558
236
281
327
372
148
176
204
233
354
422
490
558
236
281
327
372
266
317
368
419
177
211
245
279
325
387
449
512
472
563
654
745
531
633
735
838
590
704
817
931
Running, 6.7 mph (9 min mile)
Running, 7 mph (8.5 min mile)
Running, 7.5mph (8 min mile)
Running, 8 mph (7.5 min mile)
Running, 8.6 mph (7 min mile)
Running, 9 mph (6.5 min mile)
Running, 10 mph (6 min mile)
Running, 10.9 mph (5.5 min mile)
Running, cross country
Running, general
Running, on a track, team practice
Running, stairs, up
Track and field (shot, discus)
Track and field (high jump, pole vault)
Track and field (hurdles)
Archery
Badminton
Basketball game, competitive
Playing basketball, non game
Basketball, officiating
Basketball, shooting baskets
Basketball, wheelchair
Running, training, pushing wheelchair
Billiards
Bowling
Boxing, in ring
Boxing, punching bag
Boxing, sparring
Coaching: football, basketball, soccer…
Cricket (batting, bowling)
Croquet
Curling
Darts (wall or lawn)
Fencing
Football, competitive
Football, touch, flag, general
Football or baseball, playing catch
Frisbee playing, general
Frisbee, ultimate frisbee
Golf, general
Golf, walking and carrying clubs
Golf, driving range
Golf, miniature golf
Golf, walking and pulling clubs
649
679
738
797
826
885
944
1062
531
472
590
885
236
354
590
207
266
472
354
413
266
384
472
148
177
708
354
531
236
295
148
236
148
354
531
472
148
177
472
266
266
177
177
254
774
809
880
950
985
1056
1126
1267
633
563
704
1056
281
422
704
246
317
563
422
493
317
457
563
176
211
844
422
633
281
352
176
281
176
422
633
563
176
211
563
317
317
211
211
303
899
940
1022
1103
1144
1226
1308
1471
735
654
817
1226
327
490
817
286
368
654
490
572
368
531
654
204
245
981
490
735
327
409
204
327
204
490
735
654
204
245
654
368
368
245
245
351
1024
1070
1163
1256
1303
1396
1489
1675
838
745
931
1396
372
558
931
326
419
745
558
651
419
605
745
233
279
1117
558
838
372
465
233
372
233
558
838
745
233
279
745
419
419
279
279
400
Golf, using power cart
Gymnastics
Hacky sack
Handball
Handball, team
Hockey, field hockey
Hockey, ice hockey
Riding a horse, general
Horesback riding, saddling horse
Horseback riding, grooming horse
Horseback riding, trotting
Horseback riding, walking
Horse racing, galloping
Horse grooming, moderate
Horseshoe pitching
Jai alai
Martial arts, judo, karate, jujitsu
Martial arts, kick boxing
Martial arts, tae kwan do
Krav maga training
Juggling
Kickball
Lacrosse
Orienteering
Playing paddleball
Paddleball, competitive
Polo
Racquetball, competitive
Playing racquetball
Rock climbing, ascending rock
Rock climbing, rappelling
Jumping rope, fast
Jumping rope, moderate
Jumping rope, slow
Rugby
Shuffleboard, lawn bowling
Skateboarding
Roller skating
Roller blading, in-line skating
Sky diving
Soccer, competitive
Playing soccer
Softball or baseball
Softball, officiating
207
236
236
708
472
472
472
236
207
207
384
148
472
354
177
708
590
590
590
590
236
413
472
531
354
590
472
590
413
649
472
708
590
472
590
177
295
413
708
177
590
413
295
236
246
281
281
844
563
563
563
281
246
246
457
176
563
422
211
844
704
704
704
704
281
493
563
633
422
704
563
704
493
774
563
844
704
563
704
211
352
493
844
211
704
493
352
281
286
327
327
981
654
654
654
327
286
286
531
204
654
490
245
981
817
817
817
817
327
572
654
735
490
817
654
817
572
899
654
981
817
654
817
245
409
572
981
245
817
572
409
327
326
372
372
1117
745
745
745
372
326
326
605
233
745
558
279
1117
931
931
931
931
372
651
745
838
558
931
745
931
651
1024
745
1117
931
745
931
279
465
651
1117
279
931
651
465
372
Softball, pitching
Squash
Table tennis, ping pong
Tai chi
Playing tennis
Tennis, doubles
Tennis, singles
Trampoline
Volleyball, competitive
Playing volleyball
Volleyball, beach
Wrestling
Wallyball
Backpacking, Hiking with pack
Carrying infant, level ground
Carrying infant, upstairs
Carrying 16 to 24 lbs, upstairs
Carrying 25 to 49 lbs, upstairs
Standing, playing with children, light
Walk/run, playing with children, moderate
Walk/run, playing with children, vigorous
Carrying small children
Loading, unloading car
Climbing hills, carrying up to 9 lbs
Climbing hills, carrying 10 to 20 lb
Climbing hills, carrying 21 to 42 lb
Climbing hills, carrying over 42 lb
Walking downstairs
Hiking, cross country
Bird watching
Marching, rapidly, military
Children's games, hopscotch, dodgeball
Pushing stroller or walking with children
Pushing a wheelchair
Race walking
Rock climbing, mountain climbing
Walking using crutches
Walking the dog
Walking, under 2.0 mph, very slow
Walking 2.0 mph, slow
Walking 2.5 mph
Walking 3.0 mph, moderate
Walking 3.5 mph, brisk pace
Walking 3.5 mph, uphill
354
708
236
236
413
354
472
207
472
177
472
354
413
413
207
295
354
472
165
236
295
177
177
413
443
472
531
177
354
148
384
295
148
236
384
472
295
177
118
148
177
195
224
354
422
844
281
281
493
422
563
246
563
211
563
422
493
493
246
352
422
563
197
281
352
211
211
493
528
563
633
211
422
176
457
352
176
281
457
563
352
211
141
176
211
232
267
422
490
981
327
327
572
490
654
286
654
245
654
490
572
572
286
409
490
654
229
327
409
245
245
572
613
654
735
245
490
204
531
409
204
327
531
654
409
245
163
204
245
270
311
490
558
1117
372
372
651
558
745
326
745
279
745
558
651
651
326
465
558
745
261
372
465
279
279
651
698
745
838
279
558
233
605
465
233
372
605
745
465
279
186
233
279
307
354
558
Walking 4.0 mph, very brisk
Walking 4.5 mph
Walking 5.0 mph
Boating, power, speed boat
Canoeing, camping trip
Canoeing, rowing, light
Canoeing, rowing, moderate
Canoeing, rowing, vigorous
Crew, sculling, rowing, competition
Kayaking
Paddle boat
Windsurfing, sailing
Sailing, competition
Sailing, yachting, ocean sailing
Skiing, water skiing
Ski mobiling
Skin diving, fast
Skin diving, moderate
Skin diving, scuba diving
Snorkeling
Surfing, body surfing or board surfing
Whitewater rafting, kayaking, canoeing
Swimming laps, freestyle, fast
Swimming laps, freestyle, slow
Swimming backstroke
Swimming breaststroke
Swimming butterfly
Swimming leisurely, not laps
Swimming sidestroke
Swimming synchronized
Swimming, treading water, fast, vigorous
Swimming, treading water, moderate
Water aerobics, water calisthenics
Water polo
Water volleyball
Water jogging
Diving, springboard or platform
Ice skating, < 9 mph
Ice skating, average speed
Ice skating, rapidly
Speed skating, ice, competitive
Cross country snow skiing, slow
Cross country skiing, moderate
Cross country skiing, vigorous
295
372
472
148
236
177
413
708
708
295
236
177
295
177
354
413
944
738
413
295
177
295
590
413
413
590
649
354
472
472
590
236
236
590
177
472
177
325
413
531
885
413
472
531
352
443
563
176
281
211
493
844
844
352
281
211
352
211
422
493
1126
880
493
352
211
352
704
493
493
704
774
422
563
563
704
281
281
704
211
563
211
387
493
633
1056
493
563
633
409
515
654
204
327
245
572
981
981
409
327
245
409
245
490
572
1308
1022
572
409
245
409
817
572
572
817
899
490
654
654
817
327
327
817
245
654
245
449
572
735
1226
572
654
735
465
586
745
233
372
279
651
1117
1117
465
372
279
465
279
558
651
1489
1163
651
465
279
465
931
651
651
931
1024
558
745
745
931
372
372
931
279
745
279
512
651
838
1396
651
745
838
Cross country skiing, racing
Cross country skiing, uphill
Snow skiing, downhill skiing, light
Downhill snow skiing, moderate
Downhill snow skiing, racing
Sledding, tobagganing, luge
Snow shoeing
Snowmobiling
General housework
Cleaning gutters
Painting
Sit, playing with animals
Walk / run, playing with animals
Bathing dog
Mowing lawn, walk, power mower
Mowing lawn, riding mower
Walking, snow blower
Riding, snow blower
Shoveling snow by hand
Raking lawn
Gardening, general
Bagging grass, leaves
Watering lawn or garden
Weeding, cultivating garden
Carpentry, general
Carrying heavy loads
Carrying moderate loads upstairs
General cleaning
Cleaning, dusting
Taking out trash
Walking, pushing a wheelchair
Teach physical education,exercise class
Teach exercise classes (& participate)
826
974
295
354
472
413
472
207
207
295
266
148
236
207
325
148
207
177
354
254
236
236
89
266
207
472
472
207
148
177
236
236
384
985
1161
352
422
563
493
563
246
246
352
317
176
281
246
387
176
246
211
422
303
281
281
106
317
246
563
563
246
176
211
281
281
457
1144
1348
409
490
654
572
654
286
286
409
368
204
327
286
449
204
286
245
490
351
327
327
123
368
286
654
654
286
204
245
327
327
531
1303
1536
465
558
745
651
745
326
326
465
419
233
372
326
512
233
326
279
558
400
372
372
140
419
326
745
745
326
233
279
372
372
605