Exercise Calorie Expenditures - Sorted by Intensity
This table is provided to give you an idea of how many calories you may be expending while performing a range of activities for 30 minutes. Each column shows the estimated calories for the specified body weight. You may interpolate values if your body weight falls between two of these values. If you prefer to view these values sorted by activity, refer to the Exercise Calorie Expenditures - Sorted by Activity chart.
| Activity | 90 lbs. | 100 lbs. | 110 lbs. | 120 lbs. | 130 lbs. | 140 lbs. | 150 lbs. | 160 lbs. | 170 lbs. | 180 lbs. | 190 lbs. | 200 lbs. | 220 lbs. | 240 lbs. | 260 lbs. | 280 lbs. | 300 lbs.
| Billiards
| 41
| 45
| 49
| 54
| 58
| 63
| 68
| 72
| 76
| 81
| 85
| 90
| 99
| 108
| 117
| 126
| 135
| Ironing
| 45
| 50
| 55
| 60
| 65
| 70
| 75
| 80
| 85
| 90
| 95
| 100
| 110
| 120
| 130
| 140
| 150
| Bowling
| 50
| 55
| 60
| 66
| 72
| 77
| 82
| 88
| 94
| 99
| 105
| 110
| 121
| 132
| 143
| 154
| 165
| Dancing (slow)
| 50
| 55
| 60
| 66
| 72
| 77
| 82
| 88
| 94
| 99
| 105
| 110
| 121
| 132
| 143
| 154
| 165
| Croquet
| 54
| 60
| 66
| 72
| 78
| 84
| 90
| 96
| 102
| 108
| 114
| 120
| 132
| 144
| 156
| 168
| 180
| Shopping for groceries
| 54
| 60
| 66
| 72
| 78
| 84
| 90
| 96
| 102
| 108
| 114
| 120
| 132
| 144
| 156
| 168
| 180
| Walking, 2 mph (30 min./mile)
| 54
| 60
| 66
| 72
| 78
| 84
| 90
| 96
| 102
| 108
| 114
| 120
| 132
| 144
| 156
| 168
| 180
| Canoeing, 2.5 mph
| 63
| 70
| 77
| 84
| 91
| 98
| 105
| 112
| 119
| 126
| 133
| 140
| 154
| 168
| 182
| 196
| 210
| Golfing (with a cart)
| 63
| 70
| 77
| 84
| 91
| 98
| 105
| 112
| 119
| 126
| 133
| 140
| 154
| 168
| 182
| 196
| 210
| Volleyball (leisurely)
| 63
| 70
| 77
| 84
| 91
| 98
| 105
| 112
| 119
| 126
| 133
| 140
| 154
| 168
| 182
| 196
| 210
| Raking
| 68
| 75
| 82
| 90
| 98
| 105
| 112
| 120
| 128
| 135
| 142
| 150
| 165
| 180
| 195
| 210
| 225
| Rowing (leisurely)
| 68
| 75
| 82
| 90
| 98
| 105
| 112
| 120
| 128
| 135
| 142
| 150
| 165
| 180
| 195
| 210
| 225
| Vacuuming
| 68
| 75
| 82
| 90
| 98
| 105
| 112
| 120
| 128
| 135
| 142
| 150
| 165
| 180
| 195
| 210
| 225
| Washing the car
| 68
| 75
| 82
| 90
| 98
| 105
| 112
| 120
| 128
| 135
| 142
| 150
| 165
| 180
| 195
| 210
| 225
| Window cleaning
| 68
| 75
| 82
| 90
| 98
| 105
| 112
| 120
| 128
| 135
| 142
| 150
| 165
| 180
| 195
| 210
| 225
| Walking, 3 mph (20 min./mile)
| 72
| 80
| 88
| 96
| 104
| 112
| 120
| 128
| 136
| 144
| 152
| 160
| 176
| 192
| 208
| 224
| 240
| Mopping
| 77
| 85
| 94
| 102
| 111
| 119
| 128
| 136
| 144
| 153
| 162
| 170
| 187
| 204
| 221
| 238
| 255
| Gardening, moderate
| 81
| 90
| 99
| 108
| 117
| 126
| 135
| 144
| 153
| 162
| 171
| 180
| 198
| 216
| 234
| 252
| 270
| Housework
| 81
| 90
| 99
| 108
| 117
| 126
| 135
| 144
| 153
| 162
| 171
| 180
| 198
| 216
| 234
| 252
| 270
| Ping Pong
| 81
| 90
| 99
| 108
| 117
| 126
| 135
| 144
| 153
| 162
| 171
| 180
| 198
| 216
| 234
| 252
| 270
| Table Tennis
| 81
| 90
| 99
| 108
| 117
| 126
| 135
| 144
| 153
| 162
| 171
| 180
| 198
| 216
| 234
| 252
| 270
| Dancing (noncontact)
| 90
| 100
| 110
| 120
| 130
| 140
| 150
| 160
| 170
| 180
| 190
| 200
| 220
| 240
| 260
| 280
| 300
| Golfing (walking, w/o cart)
| 90
| 100
| 110
| 120
| 130
| 140
| 150
| 160
| 170
| 180
| 190
| 200
| 220
| 240
| 260
| 280
| 300
| Walking, 4 mph (15 min./mile)
| 90
| 100
| 110
| 120
| 130
| 140
| 150
| 160
| 170
| 180
| 190
| 200
| 220
| 240
| 260
| 280
| 300
| Waxing the car
| 90
| 100
| 110
| 120
| 130
| 140
| 150
| 160
| 170
| 180
| 190
| 200
| 220
| 240
| 260
| 280
| 300
| Weeding
| 90
| 100
| 110
| 120
| 130
| 140
| 150
| 160
| 170
| 180
| 190
| 200
| 220
| 240
| 260
| 280
| 300
| Trimming hedges
| 94
| 105
| 115
| 126
| 136
| 147
| 158
| 168
| 178
| 189
| 199
| 210
| 231
| 252
| 273
| 294
| 315
| Tennis (doubles)
| 99
| 110
| 121
| 132
| 143
| 154
| 165
| 176
| 187
| 198
| 209
| 220
| 242
| 264
| 286
| 308
| 330
| Aerobic dancing (low impact)
| 104
| 115
| 127
| 138
| 149
| 161
| 172
| 184
| 195
| 207
| 218
| 230
| 253
| 276
| 299
| 322
| 345
| Swimming (25 yards/minute)
| 108
| 120
| 132
| 144
| 156
| 168
| 180
| 192
| 204
| 216
| 228
| 240
| 264
| 288
| 312
| 336
| 360
| Volleyball (game)
| 108
| 120
| 132
| 144
| 156
| 168
| 180
| 192
| 204
| 216
| 228
| 240
| 264
| 288
| 312
| 336
| 360
| Bicycling, 10 mph (6 minutes/mile)
| 112
| 125
| 138
| 150
| 162
| 175
| 188
| 200
| 213
| 225
| 237
| 250
| 275
| 300
| 325
| 350
| 375
| Weight training (90 sec. between sets)
| 112
| 125
| 138
| 150
| 162
| 175
| 188
| 200
| 213
| 225
| 237
| 250
| 275
| 300
| 325
| 350
| 375
| Basketball (leisurely, nongame)
| 117
| 130
| 143
| 156
| 169
| 182
| 195
| 208
| 221
| 234
| 247
| 260
| 286
| 312
| 338
| 364
| 390
| Snow skiing, downhill
| 117
| 130
| 143
| 156
| 169
| 182
| 195
| 208
| 221
| 234
| 247
| 260
| 286
| 312
| 338
| 364
| 390
| Canoeing, 4.0 mph
| 122
| 135
| 149
| 162
| 175
| 189
| 202
| 216
| 230
| 243
| 257
| 270
| 297
| 324
| 351
| 378
| 405
| Mowing
| 122
| 135
| 149
| 162
| 175
| 189
| 202
| 216
| 230
| 243
| 257
| 270
| 297
| 324
| 351
| 378
| 405
| Scrubbing the floor
| 126
| 140
| 154
| 168
| 182
| 196
| 210
| 224
| 238
| 252
| 266
| 280
| 308
| 336
| 364
| 392
| 420
| Stair climbing
| 126
| 140
| 154
| 168
| 182
| 196
| 210
| 224
| 238
| 252
| 266
| 280
| 308
| 336
| 364
| 392
| 420
| Aerobics step training, 4" step (beginner)
| 131
| 145
| 160
| 174
| 189
| 203
| 218
| 232
| 247
| 261
| 276
| 290
| 319
| 348
| 377
| 406
| 435
| Aerobics, slide training (basic)
| 135
| 150
| 165
| 180
| 195
| 210
| 225
| 240
| 255
| 270
| 285
| 300
| 330
| 360
| 390
| 420
| 450
| Badminton
| 135
| 150
| 165
| 180
| 195
| 210
| 225
| 240
| 255
| 270
| 285
| 300
| 330
| 360
| 390
| 420
| 450
| Cross country snow skiing, leisurely
| 140
| 155
| 171
| 186
| 202
| 217
| 232
| 248
| 263
| 279
| 294
| 310
| 341
| 372
| 403
| 434
| 465
| Hiking, no load
| 140
| 155
| 171
| 186
| 202
| 217
| 232
| 248
| 263
| 279
| 294
| 310
| 341
| 372
| 403
| 434
| 465
| Stair climber machine
| 144
| 160
| 176
| 192
| 208
| 224
| 240
| 256
| 272
| 288
| 304
| 320
| 352
| 384
| 416
| 448
| 480
| Tennis
| 144
| 160
| 176
| 192
| 208
| 224
| 240
| 256
| 272
| 288
| 304
| 320
| 352
| 384
| 416
| 448
| 480
| Waterskiing
| 144
| 160
| 176
| 192
| 208
| 224
| 240
| 256
| 272
| 288
| 304
| 320
| 352
| 384
| 416
| 448
| 480
| Backpacking with 10 lb. load
| 162
| 180
| 198
| 216
| 234
| 252
| 270
| 288
| 306
| 324
| 342
| 360
| 396
| 432
| 468
| 504
| 540
| Hiking with a 10 lb. load
| 162
| 180
| 198
| 216
| 234
| 252
| 270
| 288
| 306
| 324
| 342
| 360
| 396
| 432
| 468
| 504
| 540
| Rowing machine
| 162
| 180
| 198
| 216
| 234
| 252
| 270
| 288
| 306
| 324
| 342
| 360
| 396
| 432
| 468
| 504
| 540
| Jogging, 5 mph (12 min./mile)
| 167
| 185
| 203
| 222
| 240
| 259
| 278
| 296
| 315
| 333
| 352
| 370
| 407
| 444
| 481
| 518
| 555
| Scuba diving
| 171
| 190
| 209
| 228
| 247
| 266
| 285
| 304
| 323
| 342
| 361
| 380
| 418
| 456
| 494
| 532
| 570
| Weight training (60 sec. between sets)
| 171
| 190
| 209
| 228
| 247
| 266
| 285
| 304
| 323
| 342
| 361
| 380
| 418
| 456
| 494
| 532
| 570
| Snow shoveling
| 176
| 195
| 215
| 234
| 253
| 273
| 292
| 312
| 332
| 351
| 371
| 390
| 429
| 468
| 507
| 546
| 585
| Soccer
| 176
| 195
| 215
| 234
| 253
| 273
| 292
| 312
| 332
| 351
| 371
| 390
| 429
| 468
| 507
| 546
| 585
| Backpacking with 20 lb. load
| 180
| 200
| 220
| 240
| 260
| 280
| 300
| 320
| 340
| 360
| 380
| 400
| 440
| 480
| 520
| 560
| 600
| Bicycling, 13 mph (4.6 minutes/mile)
| 180
| 200
| 220
| 240
| 260
| 280
| 300
| 320
| 340
| 360
| 380
| 400
| 440
| 480
| 520
| 560
| 600
| Hiking with a 20 lb. load
| 180
| 200
| 220
| 240
| 260
| 280
| 300
| 320
| 340
| 360
| 380
| 400
| 440
| 480
| 520
| 560
| 600
| Raquetball
| 185
| 205
| 225
| 246
| 266
| 287
| 308
| 328
| 349
| 369
| 389
| 410
| 451
| 492
| 533
| 574
| 615
| Squash
| 185
| 205
| 225
| 246
| 266
| 287
| 308
| 328
| 349
| 369
| 389
| 410
| 451
| 492
| 533
| 574
| 615
| Cross country snow skiing, moderate
| 198
| 220
| 242
| 264
| 286
| 308
| 330
| 352
| 374
| 396
| 418
| 440
| 484
| 528
| 572
| 616
| 660
| Basketball (game)
| 198
| 220
| 242
| 264
| 286
| 308
| 330
| 352
| 374
| 396
| 418
| 440
| 484
| 528
| 572
| 616
| 660
| Swimming (50 yards/minute)
| 202
| 225
| 248
| 270
| 292
| 315
| 338
| 360
| 382
| 405
| 428
| 450
| 495
| 540
| 585
| 630
| 675
| Handball
| 207
| 230
| 253
| 276
| 299
| 322
| 345
| 368
| 391
| 414
| 437
| 460
| 506
| 552
| 598
| 644
| 690
| Jogging, 6 mph (10 min./mile)
| 207
| 230
| 253
| 276
| 299
| 322
| 345
| 368
| 391
| 414
| 437
| 460
| 506
| 552
| 598
| 644
| 690
| Backpacking with 30 lb. load
| 211
| 235
| 259
| 282
| 306
| 329
| 352
| 376
| 399
| 423
| 446
| 470
| 517
| 564
| 611
| 658
| 705
| Hiking with a 30 lb. load
| 211
| 235
| 259
| 282
| 306
| 329
| 352
| 376
| 399
| 423
| 446
| 470
| 517
| 564
| 611
| 658
| 705
| Weight training (40 sec. between sets)
| 230
| 255
| 280
| 306
| 332
| 357
| 382
| 408
| 433
| 459
| 484
| 510
| 561
| 612
| 663
| 714
| 765
| Skipping rope
| 257
| 285
| 313
| 342
| 370
| 399
| 428
| 456
| 484
| 513
| 541
| 570
| 627
| 684
| 741
| 798
| 855
| Running, 08 mph (7.5 min./mile)
| 274
| 305
| 336
| 366
| 396
| 427
| 458
| 488
| 518
| 549
| 579
| 610
| 671
| 732
| 793
| 854
| 915
| Cross country snow skiing, intense
| 297
| 330
| 363
| 396
| 429
| 462
| 495
| 528
| 561
| 594
| 627
| 660
| 726
| 792
| 858
| 924
| 990
| Running, 09 mph (6.7 min./mile)
| 297
| 330
| 363
| 396
| 429
| 462
| 495
| 528
| 561
| 594
| 627
| 660
| 726
| 792
| 858
| 924
| 990
| Running, 10 mph (6 min./mile)
| 315
| 350
| 385
| 420
| 455
| 490
| 525
| 560
| 595
| 630
| 665
| 700
| 770
| 840
| 910
| 980
| 1050
| |
|---|