Tip of the day

Calories Chart

Gym Activities

Aerobics: low impact 58
Aerobics, Step: low impact 74
Aerobics: water 42
Bicycling, Stationery: vigorous 111
Calisthenics: moderate 48
Elliptical Trainer: general 95
Rowing, Stationery: moderate 74
Ski Machine: general 100
Stretching, Hatha Yoga 42
Aerobics: high impact 74
Aerobics, Step: high impact 106
Bicycling, Stationery: moderate 74
Calisthenics: vigorous 84
Circuit Training: general 84
Riders: general (ie., HealthRider) 53
Rowing, Stationery: vigorous 90
Stair Step Machine: general 63
Teaching aerobics 63
Weight Lifting: general 32
Weight Lifting: vigorous 63

Training and Sport Activities

Archery: non-hunting 37
Basketball: playing a game 84
Billiards 26
Bicycling: 12-13.9 mph 84
Bicycling: 16-19 mph 127
Bowling 32
Curling 42
Dancing: disco, ballroom, square 58
Fencing 63
Football: touch, flag, general 84
Golf: carrying clubs 58
Gymnastics: general 42
Hang Gliding 37
Hockey: field & ice 84
Ice Skating: general 74
Martial Arts: judo, karate, kickbox 106
Race Walking 69
Racquetball: casual, general 74
Rock Climbing: rapelling 84
Rope Jumping 106
Running: 5.2 mph (11.5 min/mile) 95
Running: 6.7 mph (9 min/mile) 116
Running: 8.6 mph (7 min/mile) 153
Running: pushing wheelchair, 84
Scuba or skin diving 74
Skiing: cross-country 84
Sledding, luge, toboggan 74
Snow Shoeing 84
Softball: general play 53
Swimming: laps, vigorous 106
Swimming: breaststroke 106
Swimming: crawl 116
Tai Chi 42

Volleyball: non-competitive

general play 32
Volleyball: beach 84
Walk: 4 mph (15 min/mi) 48
Walk/Jog: jog <10 min. 63
Water Polo 106
Whitewater: rafting, kayaking 53
Badminton: general 48
Basketball: wheelchair 69
Bicycling: BMX or mountain 90
Bicycling: 14-15.9 mph 106
Bicycling: > 20 mph 174
Boxing: sparring 95
Dancing: Fast, ballet, twist 63
Dancing: slow, waltz, foxtrot 32
Football: competitive 95
Frisbee 32
Golf: using cart 37
Handball: general 127
Hiking: cross-country 63
Horseback Riding: general 42
Kayaking 53
Orienteering 95
Racquetball: competitive 106
Rock Climbing: ascending 116
Rollerblade Skating 74
Running: 5 mph (12 min/mile) 84
Running: 6 mph (10 min/mile) 106
Running: 7.5 mph (8 min/mile) 132
Running: 10 mph (6 min/mile) 174
Running: cross-country 95
Skateboarding 53
Skiing: downhill 63
Snorkeling 53
Soccer: general 74
Swimming: general 63
Swimming: backstroke 84
Swimming: butterfly 116
Swimming: treading, vigorous 106
Tennis: general 74

Volleyball: competitive, gymnasium play 42
Walk: 3.5 mph (17 min/mi) 42
Walk: 4.5 mph (13 min/mi) 53
Water Skiing 63
Water Volleyball 32
Wrestling 63
Outdoor Activities
Carrying & stacking wood 53
Digging, spading dirt 53
Gardening: weeding 49
Mowing Lawn: push, hand 58
Operate Snow Blower: walking 48
Plant trees 48
Sacking grass or leaves 42
Chopping & splitting wood 63
Gardening: general 48
Laying sod / crushed rock 53
Mowing Lawn: push, power 48
Planting seedlings, shrubs 42
Raking Lawn 42
Shoveling Snow: by hand 63

Home & Daily Life Activities

Child-care: bathing, feeding, etc. 37
Cooking 26
Heavy Cleaning: wash car, windows 48
Moving: carrying boxes 74
Playing w/kids: moderate effort 42
Reading: sitting 12
Sleeping 7
Child games: hop-scotch, jacks, etc. 53
Food Shopping: with cart 37
Moving: household furniture 63
Moving: unpacking 37
Playing w/kids: vigorous effort 53
Standing in line 13
Watching TV 8

Home Repair

Auto Repair 32
Carpentry: refinish furniture 48
Hanging storm windows 53
Paint house: outside 53
Roofing 63
Carpentry: outside 63
Cleaning rain gutters 53
Lay or remove carpet/tile 48
Paint, paper, remodel: inside 48
Wiring and Plumbing 32

Occupational Activities

Bartending/Server 26
Coaching Sports 42
Computer Work 15
Desk Work 18
Forestry, general 84
Heavy Tools, not power 84
Light Office Work 16
Masseur, standing 42
Sitting in Class 18
Steel Mill: general 84
Truck Driving: sitting 21
Carpentry Work 37
Coal Mining 63
Construction, general 58
Firefighting 127
Heavy Equip. Operator 26
Horse Grooming 63
Masonry 74
Police Officer 26
Sitting in Meetings 17
Theater Work 32
Welding 32