1000 Pound Club

Activity Chart
This table gives 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.

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

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