Fast Break! Challenge Resource Guide: Calories Burned Conversion chart
*Remember these are just estimates, actual calories burned may vary slightly
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
Boxing, punching bag
Boxing, sparring
Calisthenics, light, pushups, sit-ups…
Calisthenics, fast, pushups, sit-ups…
Canoeing, camping trip
Canoeing, rowing, light
Canoeing, rowing, moderate
Canoeing, rowing, vigorous
Carpentry, general
708
354
531
207
472
236
177
413
708
207
844
422
633
246
563
281
211
493
844
246
981
490
735
286
654
327
245
572
981
286
1117
558
838
326
745
372
279
651
1117
326
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
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
Coaching: football, basketball, soccer
Coal mining, general
Construction, exterior, remodeling
Crew, sculling, rowing, competition
Cricket (batting, bowling)
Croquet
Cross country snow skiing, slow
Cross country skiing, moderate
Cross country skiing, racing
Cross country skiing, uphill
148
413
443
472
531
236
354
325
708
295
148
413
472
826
974
176
493
528
563
633
281
422
387
844
352
176
493
563
985
1161
204
572
613
654
735
327
490
449
981
409
204
572
654
1144
1348
233
651
698
745
838
372
558
512
1117
465
233
651
745
1303
1536
Cross country skiing, vigorous
Curling
Cycling, <10mph, leisure bicycling
Cycling, >20mph, racing
Cycling, 10-11.9mph, light
Cycling, 12-13.9mph, moderate
Cycling, 14-15.9mph, vigorous
531
236
236
944
354
472
590
633
281
281
1126
422
563
704
735
327
327
1308
490
654
817
838
372
372
1489
558
745
931
Cycling, 16-19mph, very fast, racing
Cycling, mountain bike, bmx
708
502
844
598
981
695
1117
791
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Fire fighter, climbing ladder, full gear
Fire fighter, hauling hoses on ground
Fishing from boat, sitting
Fishing from riverbank, standing
Fishing from riverbank, walking
Fishing in stream, in waders
Fishing, general
Fishing, ice fishing
Flying airplane (pilot)
Football or baseball, playing catch
Football, competitive
Football, touch, flag, general
Forestry, ax chopping, fast
Forestry, ax chopping, slow
354
649
472
148
207
236
354
177
118
118
148
531
472
1003
295
422
774
563
176
246
281
422
211
141
141
176
633
563
1196
352
490
899
654
204
286
327
490
245
163
163
204
735
654
1389
409
558
1024
745
233
326
372
558
279
186
186
233
838
745
1582
465
Forestry, carrying logs
Forestry, sawing by hand
Forestry, trimming trees
Frisbee playing, general
Frisbee, ultimate Frisbee
Gardening, general
General cleaning
649
413
531
177
472
236
207
774
493
633
211
563
281
246
899
572
735
245
654
327
286
1024
651
838
279
745
372
326
Golf, driving range
Golf, general
177
266
211
317
245
368
279
419
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Hockey, ice hockey
Horseback riding, saddling horse
Horse grooming
Horse racing, galloping
Horse racing, trotting
Horse racing, walking
Horseback riding
Horseback riding, grooming horse
Horseback riding, trotting
Horseback riding, walking
Horseshoe pitching
Housework, light
Housework, moderate
Housework, vigorous
472
472
207
354
472
384
153
236
207
384
148
177
148
207
236
563
563
246
422
563
457
183
281
246
457
176
211
176
246
281
654
654
286
490
654
531
212
327
286
531
204
245
204
286
327
745
745
326
558
745
605
242
372
326
605
233
279
233
326
372
Hunting, general
Hunting, large game
Hunting, small game
Ice skating, < 9 mph
Ice skating, average speed
Ice skating, rapidly
Instructing aerobics class
295
354
295
325
413
531
354
352
422
352
387
493
633
422
409
490
409
449
572
735
490
465
558
465
512
651
838
558
Jai alai
Jazzercise
708
354
844
422
981
490
1117
558
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Machine tooling, sheet metal
Machine tooling, tapping, drilling
Marching band, playing instrument
Marching, rapidly, military
Masonry, concrete
Masseur, masseuse, standing
Mild stretching
Moving heavy objects, moving van
Mowing lawn, riding mower
Mowing lawn, walk, power mower
Music, playing a cello
Music, playing drums
Music, playing guitar
Music, playing piano
177
148
236
236
384
413
236
148
443
148
325
118
236
177
148
211
176
281
281
457
493
281
176
528
176
387
141
281
211
176
245
204
327
327
531
572
327
204
613
204
449
163
327
245
204
279
233
372
372
605
651
372
233
698
233
512
186
372
279
233
Music, playing trombone
Music, playing trumpet
Music, playing violin
Nursing, patient care
Orienteering
Paddle boat
Paddleball, competitive
207
148
148
177
531
236
590
246
176
176
211
633
281
704
286
204
204
245
735
327
817
326
233
233
279
838
372
931
Paddleball, playing
Painting
354
266
422
317
490
368
558
419
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Raking lawn
Riding motorcycle
Riding, snow blower
Rock climbing, ascending rock
Rock climbing, mountain climbing
Rock climbing, rappelling
Roller blading, in-line skating
Roller skating
Rowing machine, light
Rowing machine, moderate
Rowing machine, very vigorous
Rowing machine, vigorous
Rugby
Running, 5 mph (12 minute mile)
413
254
148
177
649
472
472
708
413
207
413
708
502
590
472
493
303
176
211
774
563
563
844
493
246
493
844
598
704
563
572
351
204
245
899
654
654
981
572
286
572
981
695
817
654
651
400
233
279
1024
745
745
1117
651
326
651
1117
791
931
745
Running, 5.2 mph (11.5 minute mile)
Running, 6 mph (10 min mile)
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)
531
590
649
679
738
797
826
633
704
774
809
880
950
985
735
817
899
940
1022
1103
1144
838
931
1024
1070
1163
1256
1303
Running, 9 mph (6.5 min mile)
Running, 10 mph (6 min mile)
885
944
1056
1126
1226
1308
1396
1489
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Sit, playing with animals, light
Sitting, light office work
Skateboarding
Ski machine
Ski mobiling
Skiing, water skiing
Skin diving, fast
Skin diving, moderate
Skin diving, scuba diving
Skin diving or scuba diving
Sky diving
Sledding, tobogganing, luge
Snorkeling
Snow shoeing
177
148
89
295
413
413
354
944
738
413
708
177
413
295
472
211
176
106
352
493
493
422
1126
880
493
844
211
493
352
563
245
204
123
409
572
572
490
1308
1022
572
981
245
572
409
654
279
233
140
465
651
651
558
1489
1163
651
1117
279
651
465
745
Snow skiing, downhill skiing, light
Snowmobiling
Soccer, competitive
Soccer, playing
Softball or baseball
Softball, officiating
Softball, pitching
295
207
590
413
295
236
354
352
246
704
493
352
281
422
409
286
817
572
409
327
490
465
326
931
651
465
372
558
Speed skating, ice, competitive
Squash
885
708
1056
844
1226
981
1396
1117
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Swimming backstroke
Swimming breaststroke
Swimming butterfly
Swimming laps, freestyle, fast
Swimming laps, freestyle, slow
Swimming leisurely, not laps
Swimming sidestroke
Swimming synchronized
Swimming, treading water, fast
Swimming, treading water, moderate
Table tennis, ping pong
Tae kwan do, martial arts
Tai chi
Tailoring, general
177
413
590
649
590
413
354
472
472
590
236
236
590
236
148
211
493
704
774
704
493
422
563
563
704
281
281
704
281
176
245
572
817
899
817
572
490
654
654
817
327
327
817
327
204
279
651
931
1024
931
651
558
745
745
931
372
372
931
372
233
Taking out trash
Teach exercise class (& participate)
Teach physical education class
Tennis playing
Tennis, doubles
Tennis, singles
Track and field (high jump, pole vault)
177
384
236
413
354
472
354
211
457
281
493
422
563
422
245
531
327
572
490
654
490
279
605
372
651
558
745
558
Track and field (hurdles)
Track and field (shot, discus)
590
236
704
281
817
327
931
372
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
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
Walking 2.5 mph
Walking 3.0 mph, moderate
Walking 3.5 mph, brisk pace
Walking 3.5 mph, uphill
Walking 4.0 mph, very brisk
Walking 4.5 mph
Walking 5.0 mph
Walking downstairs
Walking the dog
Walking, pushing a wheelchair
Walking, snow blower
Walking, under 2.0 mph, very slow
Wallyball
Water aerobics
148
177
195
224
354
295
372
472
177
177
236
207
118
413
236
176
211
232
267
422
352
443
563
211
211
281
246
141
493
281
204
245
270
311
490
409
515
654
245
245
327
286
163
572
327
233
279
307
354
558
465
586
745
279
279
372
326
186
651
372
Water aerobics, water calisthenics
Water jogging
Water polo
Water volleyball
Watering lawn or garden
Weeding, cultivating garden
Weight lifting, body building, vigorous
236
472
590
177
89
266
354
281
563
704
211
106
317
422
327
654
817
245
123
368
490
372
745
931
279
140
419
558
Weight lifting, light workout
Whitewater rafting, kayaking, canoeing
177
295
211
352
245
409
279
465
Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs
Windsurfing, sailing
177
211
245
279
Wrestling
354
422
490
558