Calories burned during daily activity and exercise TOP

The amount of calories burned during exercise and daily activity is dependant on the weight of the individual and the intensity of the effort. The table below details the approximate calories that would be burned in half an hour by an individual weighing 9 stones 4 lbs(130 lbs), 11 stones 1 lbs (155 lbs) and 13 stones  6lbs (190 lbs)

Activity/Exercise - Select the 1st letter of the activity:

A B C D E F G H I J K  L M N O P Q R S T U V W X Y Z

 

 

Weight

9st 4lbs

11st 2lbs

13 st 6lbs

A

 

 

 

Aerobics, general

177

211

259

Aerobics, high impact

206.5

246.5

302

Aerobics, low impact

147.5

176

215.5

Archery (non hunting)

103.5

123

151

B

 

 

 

Backpacking, general

206.5

246.5

302

Badminton, competitive

206.5

246.5

302

Badminton, social, general

133

158.5

194

Basketball, game

236

281.5

345

Basketball, officiating

206.5

246.5

302

Basketball, shooting baskets

133

158.5

194

Basketball, wheelchair

192

228.5

280.5

Bicycling, <10mph, leisure

118

140.5

172.5

Bicycling, >20mph, racing

472

563

690

Bicycling, 10-11.9mph, light effort

177

211

259

Bicycling, 12-13.9mph, moderate effort

236

281.5

345

Bicycling, 14-15.9mph, vigorous effort

295

352

431.5

Bicycling, 16-19mph, very fast, racing

354

422

517.5

Bicycling, BMX or mountain

251

299

366.5

Bicycling, stationary, general

147.5

176

215.5

Bicycling, stationary, light effort

162.5

193.5

237

Bicycling, stationary, moderate effort

206.5

246.5

302

Bicycling, stationary, very light effort

88.5

105.5

129.5

Bicycling, stationary, very vigorous effort

369

440

539

Bicycling, stationary, vigorous effort

310

369.5

453

Billiards

74

88

108

Bowling

88.5

105.5

129.5

Boxing, in ring, general

354

422

517.5

Boxing, punching bag

177

211

259

Boxing, sparring

265.5

316.5

388

Broomball

206.5

246.5

302

C

 

 

 

Calisthenics (pushups, sit-ups), vigorous effort

236

281.5

345

Calisthenics, home, light/moderate effort

133

158.5

194

Canoeing, on camping trip

118

140.5

172.5

Canoeing, rowing, >6 mph, vigorous effort

354

422

517.5

Canoeing, rowing, crewing, competition

354

422

517.5

Canoeing, rowing, light effort

88.5

105.5

129.5

Canoeing, rowing, moderate effort

206.5

246.5

302

Car Machanic

88.5

105.5

129.5

Carpentry, general

103.5

123

151

Carrying heavy loads, such as bricks

236

281.5

345

Child care: sitting/kneeling-dressing, feeding

88.5

105.5

129.5

Child care: standing-dressing, feeding

103.5

123

151

Circuit training, general

236

281.5

345

Cleaning, heavy, vigorous effort

133

158.5

194

Cleaning, house, general

103.5

123

151

Cleaning, light, moderate effort

74

88

108

Coaching: football, soccer, basketball, etc.

118

140.5

172.5

Construction, outside, remodeling

162.5

193.5

237

Cooking or food preparation

74

88

108

Cricket (batting, bowling)

147.5

176

215.5

Croquet

74

88

108

Curling

118

140.5

172.5

D

 

 

 

Dancing, aerobic, ballet or modern, twist

177

211

259

Dancing, ballroom, fast

162.5

193.5

237

Dancing, ballroom, slow

88.5

105.5

129.5

Dancing, general

133

158.5

194

Darts, wall or lawn

74

88

108

Diving, springboard or platform

88.5

105.5

129.5

E F

 

 

 

Electrical work, plumbing

103.5

123

151

Farming, baling hay, cleaning barn

236

281.5

345

Farming, milking by hand

88.5

105.5

129.5

Farming, shoveling grain

162.5

193.5

237

Fencing

177

211

259

Fishing from boat, sitting

74

88

108

Fishing from river bank, standing

103.5

123

151

Fishing in stream, in waders

177

211

259

Fishing, general

118

140.5

172.5

Fishing, ice, sitting

59

70.5

86.5

Football or baseball, playing catch

74

88

108

Football, competitive

265.5

316.5

388

Football, touch, flag, general

236

281.5

345

Frisbee playing, general

88.5

105.5

129.5

Frisbee, ultimate

103.5

123

151

G

 

 

 

Gardening, general

147.5

176

215.5

Golf, carrying clubs

162.5

193.5

237

Golf, general

118

140.5

172.5

Golf, miniature or driving range

88.5

105.5

129.5

Golf, pulling clubs

147.5

176

215.5

Golf, using power cart

103.5

123

151

Gymnastics, general

118

140.5

172.5

H

 

 

 

Handball, general

354

422

517.5

Handball, team

236

281.5

345

Health club exercise, general

162.5

193.5

237

Hiking, cross country

177

211

259

Hockey, field

236

281.5

345

Hockey, ice

236

281.5

345

Horse grooming

177

211

259

Horse racing, galloping

236

281.5

345

Horseback riding, general

118

140.5

172.5

Horseback riding, trotting

192

228.5

280.5

Horseback riding, walking

74

88

108

Hunting, general

147.5

176

215.5

J K L M

 

 

 

Jai alai

354

422

517.5

Jogging, general

206.5

246.5

302

Judo, karate, kick boxing, tae kwan do

295

352

431.5

Kayaking

147.5

176

215.5

Kickball

206.5

246.5

302

Lacrosse

 

 

 

Marching band, playing instrument (walking)

118

140.5

172.5

Marching, rapidly, military

192

228.5

280.5

Motor-cross

118

140.5

172.5

Moving furniture, household

177

211

259

Moving household items, boxes, upstairs

265.5

316.5

388

Moving household items, carrying boxes

206.5

246.5

302

Mowing lawn, general

162.5

193.5

237

Mowing lawn, riding mower

74

88

108

Music playing, cello, flute, horn, woodwind

59

70.5

86.5

Music playing, drums

118

140.5

172.5

Music playing, guitar, classical, folk(sitting)

59

70.5

86.5

Music playing, guitar, rock/roll band(standing)

88.5

105.5

129.5

Music playing, piano, organ, violin, trumpet

74

88

108

P R

 

 

 

Paddleboat

118

140.5

172.5

Painting, papering, plastering, scraping

133

158.5

194

Polo

236

281.5

345

Pushing or pulling stroller with child

74

88

108

Race walking

192

228.5

280.5

Racquetball, casual, general

206.5

246.5

302

Racquetball, competitive

295

352

431.5

Raking lawn

118

140.5

172.5

Rock climbing, ascending rock

324.5

387

474.5

Rock climbing, rapelling

236

281.5

345

Rope jumping, fast

354

422

517.5

Rope jumping, moderate, general

295

352

431.5

Rope jumping, slow

236

281.5

345

Rowing, stationary, light effort

280.5

334.5

409.5

Rowing, stationary, moderate effort

206.5

246.5

302

Rowing, stationary, very vigorous effort

354

422

517.5

Rowing, stationary, vigorous effort

251

299

366.5

Rugby

295

352

431.5

Running, 10 mph (6 min mile)

472

563

690

Running, 10.9 mph (5.5 min mile)

531

633.5

776.5

Running, 5 mph (12 min mile)

236

281.5

345

Running, 5.2 mph (11.5 min mile)

265.5

316.5

388

Running, 6 mph (10 min mile)

295

352

431.5

Running, 6.7 mph (9 min mile)

324.5

387

474.5

Running, 7 mph (8.5 min mile)

339.5

404.5

496

Running, 7.5mph (8 min mile)

369

440

539

Running, 8 mph (7.5 min mile)

398.5

475

582.5

Running, 8.6 mph (7 min mile)

413

492.5

604

Running, 9 mph (6.5 min mile)

442.5

528

647

Running, cross country

265.5

316.5

388

Running, general

236

281.5

345

Running, in place

236

281.5

345

Running, on a track, team practice

295

352

431.5

Running, stairs, up

442.5

528

647

Running, training, pushing wheelchair

236

281.5

345

Running, wheeling, general

88.5

105.5

129.5

S

 

 

 

Sailing, boat/board, windsurfing, general

88.5

105.5

129.5

Sailing, in competition

147.5

176

215.5

Scrubbing floors, on hands and knees

162.5

193.5

237

Shoveling snow, by hand

177

211

259

Shuffleboard, lawn bowling

88.5

105.5

129.5

Sitting-playing with child(ren)-light

74

88

108

Skateboarding

147.5

176

215.5

Skating, ice, 9 mph or less

162.5

193.5

237

Skating, ice, general

206.5

246.5

302

Skating, ice, rapidly, > 9 mph

265.5

316.5

388

Skating, ice, speed, competitive

442.5

528

647

Skating, roller

206.5

246.5

302

Ski jumping (climb up carrying skis)

206.5

246.5

302

Ski machine, general

280.5

334.5

409.5

Skiing, cross-country, >8.0 mph, racing

413

492.5

604

Skiing, cross-country, moderate effort

236

281.5

345

Skiing, cross-country, slow or light effort

206.5

246.5

302

Skiing, cross-country, uphill, maximum effort

487

580.5

711.5

Skiing, cross-country, vigorous effort

265.5

316.5

388

Skiing, downhill, light effort

147.5

176

215.5

Skiing, downhill, moderate effort

177

 

211

259

Skiing, downhill, vigorous effort, racing

236

 

281.5

345

Skiing, snow, general

206.5

 

246.5

302

Skiing, water

177

 

211

259

Ski-mobiling, water

206.5

 

246.5

302

Skin diving, scuba diving, general

206.5

 

246.5

302

Sledding, tobogganing, bobsledding, luge

206.5

 

246.5

302

Snorkeling

147.5

 

176

215.5

Snow shoeing

236

 

281.5

345

Snowmobiling

103.5

 

123

151

Soccer, casual, general

206.5

246.5

302

Soccer, competitive

295

352

431.5

Softball or baseball, fast or slow pitch

147.5

176

215.5

Softball, officiating

177

211

259

Squash

354

422

517.5

Stair-treadmill ergometer, general

177

211

259

Standing-packing/unpacking boxes

103.5

123

151

Stretching, hatha yoga

118

140.5

172.5

Surfing, body or board

88.5

105.5

129.5

Sweeping garage, sidewalk

118

140.5

172.5

Swimming laps, freestyle, fast, vigorous effort

295

352

431.5

Swimming laps, freestyle, light/moderate effort

236

281.5

345

Swimming, backstroke, general

236

281.5

345

Swimming, breaststroke, general

295

352

431.5

Swimming, butterfly, general

324.5

387

474.5

Swimming, leisurely, general

177

211

259

Swimming, sidestroke, general

236

281.5

345

Swimming, sychronized

236

281.5

345

Swimming, treading water, fast/vigorous

295

352

431.5

Swimming, treading water, moderate effort

118

140.5

172.5

T U V

 

 

 

Table tennis, ping pong

118

140.5

172.5

Tai chi

118

140.5

172.5

Teaching aerobics class

177

211

259

Tennis, doubles

177

211

259

Tennis, general

206.5

246.5

302

Tennis, singles

236

281.5

345

Unicycling

147.5

176

215.5

Volleyball, beach

236

281.5

345

Volleyball, competitive, in gymnasium

118

140.5

172.5

Volleyball, noncompetitive; 6-9 member team

88.5

105.5

129.5

W

 

 

 

Walk/run-playing with child(ren)-moderate

118

140.5

172.5

Walk/run-playing with child(ren)-vigorous

147.5

176

215.5

Walking, 2.0 mph, slow pace

74

88

108

Walking, 3.0 mph, mod. pace, walking dog

103.5

123

151

Walking, 3.5 mph, uphill

177

211

259

Walking, 4.0 mph, very brisk pace

118

140.5

172.5

Walking, carrying infant or 15-lb load

103.5

123

151

Walking, grass track

147.5

176

215.5

Walking, upstairs

236

281.5

345

Walking, using crutches

118

140.5

172.5

Water aerobics, water calisthenics

118

150.5

172.5

Water polo

295

352

431.5

Water volleyball

88.5

105.5

129.5

Weight lifting or body building, vigorous effort

177

211

259

Weight lifting, light or moderate effort

88.5

105.5

129.5

Whitewater rafting, kayaking, or canoeing

147.5

176

215.5