Based upon 150 lbs. person exercising for 30 minutes.
|
Aerobics – high impact
|
238
|
Frisbee, Ultimate
|
288
|
Running 12 mph
|
760
|
Aerobics – low impact
|
207
|
Garden
|
184
|
Running 5 mph
|
288
|
Archery
|
117
|
Golf – carry clubs
|
207
|
Running 6 mph
|
342
|
Ashtanga yoga
|
176
|
Golf – cart
|
117
|
Running 7 mph
|
391
|
Backpacking
|
252
|
Hairstyling
|
90
|
Running 8 mph
|
459
|
Badminton
|
153
|
Handball
|
410
|
Sex – foreplay
|
50
|
Basketball – officiating
|
238
|
Hang Gliding
|
126
|
Sex – intercourse
|
144
|
Basketball – shooting baskets
|
153
|
Hatha yoga
|
95
|
Shopping
|
81
|
Basketball 1/2 court
|
279
|
Hiking
|
202
|
Shovel Snow
|
207
|
Basketball full court
|
374
|
Hockey
|
274
|
Showering
|
144
|
Bicycling – leisure
|
135
|
Hopscotch/Dodge ball
|
180
|
Sitting / resting
|
36
|
Bicycling / biking – mountain
|
288
|
Horse grooming
|
202
|
Sit ups / crunches – moderate
|
153
|
Bicycling / cycling 12-14 mph
|
297
|
Horseback riding – galloping
|
274
|
Sit ups / crunches – vigorous
|
274
|
Bicycling / cycling 14-16 mph
|
360
|
Horseback riding – trotting
|
221
|
Skateboarding
|
171
|
Bikram / hot yoga
|
238
|
Horseback riding – walking
|
86
|
Skating – moderate
|
171
|
Billiards
|
86
|
Housework
|
99
|
Skating – vigorous
|
311
|
Bowling
|
103
|
Hunting
|
171
|
Ski machine
|
328
|
Boxing – in ring
|
410
|
Ironing
|
77
|
Skiing – cross country
|
387
|
Boxing – punching bag
|
202
|
Jogging
|
238
|
Skiing – downhill
|
297
|
Brush teeth
|
86
|
Judo – martial arts
|
342
|
Skiing – water
|
202
|
Calisthenics / exercise
|
153
|
Jumping jacks – moderate
|
153
|
Sledding
|
234
|
Canoeing 2 mph
|
153
|
Jumping jacks – vigorous
|
274
|
Sleeping
|
32
|
Canoeing 4 mph
|
315
|
Kayaking
|
171
|
Snorkeling
|
180
|
Card playing
|
54
|
Lacrosse
|
288
|
Snowmobiling
|
117
|
Carpentry/Workshop
|
126
|
Lifting weights – general
|
117
|
Soccer casual
|
238
|
Carrying an Infant
|
126
|
Lifting weights – vigorous
|
207
|
Soccer competitive
|
342
|
Chop Wood
|
207
|
Loading/Unloading a car
|
108
|
Softball or baseball
|
171
|
Cleaning Gutters
|
180
|
Mopping
|
153
|
Stair Step Machine
|
238
|
Coaching – team sports
|
135
|
Mowing – push
|
148
|
Standing
|
40
|
Construction/Remodeling
|
198
|
Packing Suitcase
|
72
|
Stationary bicycle / spinning – moderate
|
238
|
Cooking
|
90
|
Paddleboat
|
135
|
Stationary bicycle / spinning – vigorous
|
387
|
Cricket
|
171
|
Painting House
|
171
|
Step aerobics – high impact
|
360
|
Croquet
|
86
|
Pilates Advanced
|
216
|
Step aerobics – low impact
|
238
|
Dancing – aerobic, ballet
|
202
|
Pilates Beginner
|
126
|
Stretching
|
135
|
Dancing – ballroom slow
|
103
|
Pilates Intermediate
|
176
|
Studying
|
63
|
Dancing – fast ballroom
|
189
|
Playing board games
|
54
|
Surfing
|
103
|
Driving
|
72
|
Playing guitar
|
108
|
Swimming – moderate
|
207
|
Elder care, Disabled adult
|
144
|
Playing Piano
|
95
|
Swimming – vigorous
|
333
|
Elliptical trainer
|
387
|
Power yoga
|
176
|
Table tennis
|
135
|
Farming/Feeding livestock
|
162
|
Push stroller with child
|
90
|
Talking on phone
|
36
|
Fencing
|
202
|
Pushups – moderate
|
171
|
Tennis – doubles
|
144
|
Fishing
|
103
|
Pushups – vigorous
|
288
|
Tennis – singles
|
207
|
Football – full contact
|
328
|
Putting away Groceries
|
90
|
Touring/Traveling
|
72
|
Football – playing catch
|
86
|
Racquetball casual
|
238
|
Walking – up stairs
|
274
|
Football – touch
|
297
|
Racquetball competitive
|
342
|
Walking 2 mph
|
95
|
Frisbee playing
|
103
|
Raking lawn
|
135
|
Walking 3 mph
|
148
|
Frisbee, Ultimate
|
288
|
Reading
|
36
|
Walking 4 mph
|
176
|
Garden
|
184
|
Rearranging Furniture
|
225
|
Washing car
|
153
|
Golf – carry clubs
|
207
|
Repelling
|
274
|
Washing dishes
|
77
|
Golf – cart
|
117
|
Rock climbing
|
374
|
Water Aerobics
|
135
|
Hairstyling
|
90
|
Rope jumping
|
342
|
Weight lifting – general
|
117
|
Handball
|
410
|
Rowing machine – moderate
|
238
|
Weight lifting – vigorous
|
207
|
Hang Gliding
|
126
|
Rowing machine – vigorous
|
297
|
Writing
|
36
|
Hatha yoga
|
95
|
Rugby
|
360
|
Volleyball
|
117
|
Hiking
|
202
|
Running 10 mph
|
612
|
Walk / run play with kids
|
135
|