Caloric Expenditure Chart

This chart represents an estimation of the amount of calories expended by performing various exercises and physical activities for 30 minutes. Every column is specific for body weight in pounds; one may estimate if the body weight falls between two values.

Activity 120 lbs. 130 140 150 160 170 180 190 200 220 240 260 280 300 320 340 360 380
Cycling (10 mph) 150 162 175 188 200 213 225 237 250 275 300 325 350 375 400 425 450 475
Cycling (13 mph) 240 260 280 300 320 340 360 380 400 440 480 520 560 600 640 680 720 760
Walking
(2 mph, 30 minutes/mile)
72 78 84 90 96 102 108 114 120 132 144 156 168 180 192 204 216 228
Walking
(3 mph, 20 minutes/mile)
96 104 112 120 128 136 144 152 160 176 192 208 224 240 264 276 300 324
Walking
(4 mph, 15 minutes/mile)
120 130 140 150 160 170 180 190 200 220 240 260 280 300 320 340 360 380
Stair Climbing (upstairs) 168 182 196 210 224 238 252 266 280 308 336 364 392 420 448 476 504 532
Stair Climbing machine 192 208 224 240 256 272 288 304 320 352 384 416 448 480 512 544 576 608
Jogging
(5 mph, 12 minute/mile)
222 240 259 278 296 315 333 352 370 407 444 481 518 555 592 629 666 703
Jogging
(6 mph, 10 minute/mile)
276 299 322 345 368 391 414 437 460 506 552 598 644 690 736 782 828 874
Running
(8 mph, 7.5 minute/mile)
366 396 427 458 488 518 549 579 610 671 732 793 854 915 976 1037 1098 1159
Running
(9 mph, 6.7 minute/mile)
396 429 462 495 528 561 594 627 660 726 792 858 924 990 1056 1122 1188 1254
Running
(10 mph, 6 minute/mile)
420 455 490 525 560 595 630 665 700 770 840 910 980 1050 1120 1190 1260 1130
Backpacking (10 lb. load) 216 234 252 270 288 306 324 342 360 396 432 468 504 540 576 612 648 684
Hiking (no load) 186 202 217 232 248 263 279 294 310 341 372 403 434 465 496 527 558 589
Dancing (slow) 66 72 77 82 88 94 99 105 110 121 132 143 154 165 176 187 198 209
Dancing (fast) 120 130 140 150 160 170 180 190 200 220 240 260 280 300 320 340 360 380
Aerobic step 174 189 203 218 232 247 261 276 290 319 348 377 406 435 464 493 522 551
Snow skiing, downhill 156 169 182 195 208 221 234 247 260 286 312 338 364 390 424 458 492 526
Cross country snow skiing, moderate 264 286 308 330 352 374 396 418 440 484 528 572 616 660 704 748 792 836
Waterskiing 192 208 224 240 256 272 288 304 320 352 384 416 448 480 524 572 620 668
Canoeing, 2.5 mph 84 91 98 105 112 119 126 133 140 154 168 182 196 210 224 238 252 266
Canoeing, 4.0 mph 162 175 189 202 216 230 243 257 270 297 324 351 378 405 432 459 486 513
Swimming (25 yards/min.) 144 156 168 180 192 204 216 228 240 264 288 312 336 360 384 408 432 456
Swimming (50 yards/min.) 270 292 315 338 360 382 405 428 450 495 540 585 630 675 720 765 810 855
Golfing (walking, no cart) 120 130 140 150 160 170 180 190 200 220 240 260 280 300 320 340 360 380
Golfing (with cart) 84 91 98 105 112 119 126 133 140 154 168 182 196 210 224 238 252 266
Tennis (singles) 192 208 224 240 256 272 288 304 320 352 384 416 448 480 524 572 620 668
Tennis (doubles) 132 143 154 165 176 187 198 209 220 242 264 286 308 330 352 374 396 418
Basketball (leisure) 156 169 182 195 208 221 234 247 260 286 312 338 364 390 424 458 492 526
Basketball (game) 264 286 308 330 352 375 396 418 440 484 528 572 616 660 704 748 792 836
Soccer 234 253 273 292 312 332 351 371 390 429 468 507 546 585 624 663 702 741
Volleyball (leisure) 84 91 98 105 112 119 126 133 140 154 168 182 196 210 224 238 252 266
Weight Training
(60 sec. between sets)
228 247 266 285 304 323 342 361 380 418 456 494 532 570 608 646 684 722
Snow Shoveling 234 253 273 292 312 332 351 371 390 429 468 507 556 585 624 663 702 741
Mowing 162 175 189 202 216 230 243 257 270 297 324 351 378 405 432 459 486 513
Gardening (moderate) 108 117 126 135 144 153 162 171 180 198 216 234 252 270 288 306 324 342
Grocery Shopping 72 78 84 90 96 102 108 114 120 132 144 156 168 180 192 204 216 228

 

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