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CALCULATE HOW MUCH CALORIE YOU BURN
Your Weight
Duration of Activity
pounds
min
Activity
Select your activity
Aerobics, Step: 10inch - 12inch step
Aerobics, Step: 6inch - 8inch step
Aerobics: high impact
Aerobics: low impact
Aerobics: water
Archery: non-hunting
Badminton: general, social
Bakery: general, moderate effort
Bartending/Server
Basketball: officiating a game
Basketball: playing a game
Basketball: shooting baskets
Basketball: wheelchair
Bicycling, Stationary: moderate, 150 watts
Bicycling, Stationary: vigorous, 200 watts
Bicycling: > 20 mph, racing, not drafting
Bicycling: 12-13.9 mph, leisure, moderate effort
Bicycling: 14-15.9 mph, leisure racing, fast, vigorous
Bicycling: 16-19 mph, very fast, not drafting
Bicycling: BMX or mountain
Billiards
Bowling
Boxing: in the ring
Boxing: punching bag
Boxing: sparring
Building Road: hauling debris, driving heavy machinery
Calisthenics: Moderate, back exercises, going up and down from the floor
Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups
Carpentry Work
Carpentry, installing rain gutters, building fence
Carpentry: finish or refinish furniture or cabinets
Carrying & stacking wood
Caulking: bathroom, windows
Child games: moderate, hop-scotch, jacks, etc.
Child-care: bathing, feeding, etc.
Chopping & splitting wood
Circuit Training: w/some aerobic, minimal rest
Cleaning House: general
Cleaning rain gutters
Cleaning: light dusting, straightening up, taking out trash, etc.
Coaching Sports
Coaching: football, soccer, basketball, etc.
Coal Mining
Computer Work
Construction: outside, remodeling
Cooking / Food Preparation
Crafts: Standing, light effort
Cricket: batting, bowling
Curling
Custodial Word: general cleaning, moderate effort
Dancing: disco, ballroom, square, line, Irish step, polka
Dancing: Fast, ballet, twist
Dancing: slow, waltz, foxtrot, tango, fox trot
Digging, spading dirt, composting
Driving vehicle to work
Electrical Work
Elliptical Trainer: general
Fencing
Firefighting
Food Shopping: with or without cart
Football or Baseball: playing catch
Football: competitive
Football: touch, flag, general
Forestry, general
Forestry: planting trees by hand
Frisbee: general
Frisbee: Ultimate
Gardening: general
Gardening: weeding
Golf: carrying clubs
Golf: driving range, miniature
Golf: using cart
Golf: walking and pulling clubs
Gymnastics: general
Hacky sack
Handball: general
Handball: team
Hang Gliding
Hang sheet rock, paper or plaster walls
Heavy Cleaning: wash car, windows
Heavy Equip. Operator
Hiking: cross-country
Hockey: field & ice
Horse Grooming
Horseback Riding: general
Ice Skating: general
Ironing
Kayaking
Lay or remove carpet/tile
Laying sod / crushed rock
Light Office Work
Locksmith
Making Bed
Martial Arts: judo, karate, kick boxing, tae kwan do
Masonry
Masseur, standing
Motor-Cross
Moving / Pushing heavy objects >75 lbs.
Moving: carrying boxes
Moving: household furniture
Moving: unpacking
Mowing Lawn: push, hand
Mowing Lawn: push, power
Operate Snow Blower: walking
Orienteering
Paint outside of home
Paint, paper, remodel: inside
Patient Care: Nursing
Plant trees
Planting seedlings, shrubs
Playing w/kids: moderate effort
Playing w/kids: vigorous effort
Plumbing
Police Officer: making an arrest
Polo
Printing: operator, standing
Race Walking
Racquetball: casual, general
Racquetball: competitive
Raking Lawn
Reading: sitting
Riders: general (ie., HealthRider)
Riding in a bus or vehicle to work
Rock Climbing: ascending
Rock Climbing: rappelling
Rollerblade / In-Line Skating
Roofing
Rope Jumping: general, moderate
Rowing, Stationary: moderate, 100 watts
Rowing, Stationary: vigorous, 150 watts
Running: 10 mph (6 min/mile)
Running: 5 mph (12 min/mile)
Running: 5.2 mph (11.5 min/mile)
Running: 6 mph (10 min/mile)
Running: 6.7 mph (9 min/mile)
Running: 7 mph (8.5 min/mile)
Running: 8.6 mph (7 min/mile)
Running: cross-country
Running: on track, team practice
Running: stairs, up
Running: training, pushing wheelchair, marathon wheeling
Sacking grass or leaves
Sanding floors with a power sander
Scuba or skin diving
Shoe Repair: general
Shoveling Snow: by hand
Sitting in Class
Sitting: light office work, meeting
Skateboarding
Ski Machine: general
Skiing: cross-country, light effort, general, 2.5 mph
Skiing: cross-country, vigorous, 5.0 - 7.9 mph
Skiing: downhill, moderate effort
Skiing: downhill, vigorous effort, racing
Sky diving
Sledding, luge, toboggan, bobsled
Sleeping
Snorkeling
Snow Shoeing
Soccer: competitive play
Soccer: general
Softball or Baseball: slow or fast pitch, general
Softball: Officiating
Softball: pitching
Squash
Stair Step Machine: General, without supporting any bodyweight on hand rails
Standing in line
Standing: bathing dog
Standing: filing, light work
Steel Mill: general
Storm Windows: hanging
Stretching: Mild, Hatha Yoga
Surfing: body or board
Sweeping: garage, sidewalks, outside of house
Swimming: backstroke
Swimming: breaststroke
Swimming: butterfly
Swimming: crawl, moderate, 50 yds/min
Swimming: general, leisurely, no laps
Swimming: lake, ocean, river
Swimming: laps, vigorous
Swimming: synchronized
Swimming: treading, moderate effort
Table Tennis / Ping Pong
Tai Chi
Teaching aerobics
Tennis: doubles, competitive
Tennis: general play
Tennis: singles, competitive
Theater Work
Track & Field: high jump, long jump, triple jump, javelin, pole vault
Track & Field: shot, discus, hammer throw
Track & Field: steeplechase, hurdles
Trimming shrubs/trees: manual cutter
Trimming: using edger, power cutter, etc.
Truck Driving: loading and unloading truck
Typing: Computer, electric or manual
Vacuuming
Volleyball: beach
Volleyball: competitive, gymnasium play
Volleyball: non-competitive, general play, 6 - 9 member team
Walk: 2 mph (30 min/mi)
Walk: 3 mph (20 min/mi)
Walk: 3.5 mph (17 min/mi)
Walk: 4 mph (15 min/mi)
Walk: 4.5 mph (13 min/mi)
Walk: 5 mph (12 min/mi)
Walking: work break
Watching TV
Water Polo
Water Skiing
Water Volleyball
Watering plants, by hand
Weight Lifting: Light, free weight, nautilus or universal-type
Weight Lifting: Vigorous, free weight, nautilus or universal-type
Welding
Whitewater: rafting, kayaking
Wiring and Plumbing
Workshop: general carpentry
Wrestling: one match = 5 minutes
Yard: applying seed or fertilizer, walking
Yard: watering by hand, standing/walking
Activity
Duration (min)
Calories
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