Activity, Exercise or Sport (1 hour) | 130 lb | 155 lb | 180 lb | 205 lb |
Cycling, mountain bike, bmx | 502 | 598 | 695 | 791 |
Cycling, <10 mph, leisure bicycling | 236 | 281 | 327 | 372 |
Cycling, >20 mph, racing | 944 | 1126 | 1308 | 1489 |
Cycling, 10-11.9 mph, light | 354 | 422 | 490 | 558 |
Cycling, 12-13.9 mph, moderate | 472 | 563 | 654 | 745 |
Cycling, 14-15.9 mph, vigorous | 590 | 704 | 817 | 931 |
Cycling, 16-19 mph, very fast, racing | 708 | 844 | 981 | 1117 |
Unicycling | 295 | 352 | 409 | 465 |
Stationary cycling, very light | 177 | 211 | 245 | 279 |
Stationary cycling, light | 325 | 387 | 449 | 512 |
Stationary cycling, moderate | 413 | 493 | 572 | 651 |
Stationary cycling, vigorous | 620 | 739 | 858 | 977 |
Stationary cycling, very vigorous | 738 | 880 | 1022 | 1163 |
Calisthenics, vigorous, pushups, situps… | 472 | 563 | 654 | 745 |
Calisthenics, light | 207 | 246 | 286 | 326 |
Circuit training, minimal rest | 472 | 563 | 654 | 745 |
Weight lifting, body building, vigorous | 354 | 422 | 490 | 558 |
Weight lifting, light workout | 177 | 211 | 245 | 279 |
Health club exercise | 325 | 387 | 449 | 512 |
Stair machine | 531 | 633 | 735 | 838 |
Rowing machine, light | 207 | 246 | 286 | 326 |
Rowing machine, moderate | 413 | 493 | 572 | 651 |
Rowing machine, vigorous | 502 | 598 | 695 | 791 |
Rowing machine, very vigorous | 708 | 844 | 981 | 1117 |
Ski machine | 413 | 493 | 572 | 651 |
Aerobics, low impact | 295 | 352 | 409 | 465 |
Aerobics, high impact | 413 | 493 | 572 | 651 |
Aerobics, step aerobics | 502 | 598 | 695 | 791 |
Aerobics, general | 384 | 457 | 531 | 605 |
Jazzercise | 354 | 422 | 490 | 558 |
Stretching, hatha yoga | 236 | 281 | 327 | 372 |
Mild stretching | 148 | 176 | 204 | 233 |
Instructing aerobic class | 354 | 422 | 490 | 558 |
Water aerobics | 236 | 281 | 327 | 372 |
Ballet, twist, jazz, tap | 266 | 317 | 368 | 419 |
Ballroom dancing, slow | 177 | 211 | 245 | 279 |
Ballroom dancing, fast | 325 | 387 | 449 | 512 |
Running, 5 mph (12 minute mile) | 472 | 563 | 654 | 745 |
Running, 5.2 mph (11.5 minute mile) | 531 | 633 | 735 | 838 |
Running, 6 mph (10 min mile) | 590 | 704 | 817 | 931 |
Running, 6.7 mph (9 min mile) | 649 | 774 | 899 | 1024 |
Running, 7 mph (8.5 min mile) | 679 | 809 | 940 | 1070 |
Running, 7.5mph (8 min mile) | 738 | 880 | 1022 | 1163 |
Running, 8 mph (7.5 min mile) | 797 | 950 | 1103 | 1256 |
Running, 8.6 mph (7 min mile) | 826 | 985 | 1144 | 1303 |
Running, 9 mph (6.5 min mile) | 885 | 1056 | 1226 | 1396 |
Running, 10 mph (6 min mile) | 944 | 1126 | 1308 | 1489 |
Running, 10.9 mph (5.5 min mile) | 1062 | 1267 | 1471 | 1675 |
Running, cross country | 531 | 633 | 735 | 838 |
Running, general | 472 | 563 | 654 | 745 |
Running, on a track, team practice | 590 | 704 | 817 | 931 |
Running, stairs, up | 885 | 1056 | 1226 | 1396 |
Track and field (shot, discus) | 236 | 281 | 327 | 372 |
Track and field (high jump, pole vault) | 354 | 422 | 490 | 558 |
Track and field (hurdles) | 590 | 704 | 817 | 931 |
Archery | 207 | 246 | 286 | 326 |
Badminton | 266 | 317 | 368 | 419 |
Basketball game, competitive | 472 | 563 | 654 | 745 |
Playing basketball, non game | 354 | 422 | 490 | 558 |
Basketball, officiating | 413 | 493 | 572 | 651 |
Basketball, shooting baskets | 266 | 317 | 368 | 419 |
Basketball, wheelchair | 384 | 457 | 531 | 605 |
Running, training, pushing wheelchair | 472 | 563 | 654 | 745 |
Billiards | 148 | 176 | 204 | 233 |
Bowling | 177 | 211 | 245 | 279 |
Boxing, in ring | 708 | 844 | 981 | 1117 |
Boxing, punching bag | 354 | 422 | 490 | 558 |
Boxing, sparring | 531 | 633 | 735 | 838 |
Coaching: football, basketball, soccer… | 236 | 281 | 327 | 372 |
Cricket (batting, bowling) | 295 | 352 | 409 | 465 |
Croquet | 148 | 176 | 204 | 233 |
Curling | 236 | 281 | 327 | 372 |
Darts (wall or lawn) | 148 | 176 | 204 | 233 |
Fencing | 354 | 422 | 490 | 558 |
Football, competitive | 531 | 633 | 735 | 838 |
Football, touch, flag, general | 472 | 563 | 654 | 745 |
Football or baseball, playing catch | 148 | 176 | 204 | 233 |
Frisbee playing, general | 177 | 211 | 245 | 279 |
Frisbee, ultimate frisbee | 472 | 563 | 654 | 745 |
Golf, general | 266 | 317 | 368 | 419 |
Golf, walking and carrying clubs | 266 | 317 | 368 | 419 |
Golf, driving range | 177 | 211 | 245 | 279 |
Golf, miniature golf | 177 | 211 | 245 | 279 |
Golf, walking and pulling clubs | 254 | 303 | 351 | 400 |
Golf, using power cart | 207 | 246 | 286 | 326 |
Gymnastics | 236 | 281 | 327 | 372 |
Hacky sack | 236 | 281 | 327 | 372 |
Handball | 708 | 844 | 981 | 1117 |
Handball, team | 472 | 563 | 654 | 745 |
Hockey, field hockey | 472 | 563 | 654 | 745 |
Hockey, ice hockey | 472 | 563 | 654 | 745 |
Riding a horse, general | 236 | 281 | 327 | 372 |
Horesback riding, saddling horse | 207 | 246 | 286 | 326 |
Horseback riding, grooming horse | 207 | 246 | 286 | 326 |
Horseback riding, trotting | 384 | 457 | 531 | 605 |
Horseback riding, walking | 148 | 176 | 204 | 233 |
Horse racing, galloping | 472 | 563 | 654 | 745 |
Horse grooming, moderate | 354 | 422 | 490 | 558 |
Horseshoe pitching | 177 | 211 | 245 | 279 |
Jai alai | 708 | 844 | 981 | 1117 |
Martial arts, judo, karate, jujitsu | 590 | 704 | 817 | 931 |
Martial arts, kick boxing | 590 | 704 | 817 | 931 |
Martial arts, tae kwan do | 590 | 704 | 817 | 931 |
Krav maga training | 590 | 704 | 817 | 931 |
Juggling | 236 | 281 | 327 | 372 |
Kickball | 413 | 493 | 572 | 651 |
Lacrosse | 472 | 563 | 654 | 745 |
Orienteering | 531 | 633 | 735 | 838 |
Playing paddleball | 354 | 422 | 490 | 558 |
Paddleball, competitive | 590 | 704 | 817 | 931 |
Polo | 472 | 563 | 654 | 745 |
Racquetball, competitive | 590 | 704 | 817 | 931 |
Playing racquetball | 413 | 493 | 572 | 651 |
Rock climbing, ascending rock | 649 | 774 | 899 | 1024 |
Rock climbing, rappelling | 472 | 563 | 654 | 745 |
Jumping rope, fast | 708 | 844 | 981 | 1117 |
Jumping rope, moderate | 590 | 704 | 817 | 931 |
Jumping rope, slow | 472 | 563 | 654 | 745 |
Rugby | 590 | 704 | 817 | 931 |
Shuffleboard, lawn bowling | 177 | 211 | 245 | 279 |
Skateboarding | 295 | 352 | 409 | 465 |
Roller skating | 413 | 493 | 572 | 651 |
Roller blading, in-line skating | 708 | 844 | 981 | 1117 |
Sky diving | 177 | 211 | 245 | 279 |
Soccer, competitive | 590 | 704 | 817 | 931 |
Playing soccer | 413 | 493 | 572 | 651 |
Softball or baseball | 295 | 352 | 409 | 465 |
Softball, officiating | 236 | 281 | 327 | 372 |
Softball, pitching | 354 | 422 | 490 | 558 |
Squash | 708 | 844 | 981 | 1117 |
Table tennis, ping pong | 236 | 281 | 327 | 372 |
Tai chi | 236 | 281 | 327 | 372 |
Playing tennis | 413 | 493 | 572 | 651 |
Tennis, doubles | 354 | 422 | 490 | 558 |
Tennis, singles | 472 | 563 | 654 | 745 |
Trampoline | 207 | 246 | 286 | 326 |
Volleyball, competitive | 472 | 563 | 654 | 745 |
Playing volleyball | 177 | 211 | 245 | 279 |
Volleyball, beach | 472 | 563 | 654 | 745 |
Wrestling | 354 | 422 | 490 | 558 |
Wallyball | 413 | 493 | 572 | 651 |
Backpacking, Hiking with pack | 413 | 493 | 572 | 651 |
Carrying infant, level ground | 207 | 246 | 286 | 326 |
Carrying infant, upstairs | 295 | 352 | 409 | 465 |
Carrying 16 to 24 lbs, upstairs | 354 | 422 | 490 | 558 |
Carrying 25 to 49 lbs, upstairs | 472 | 563 | 654 | 745 |
Standing, playing with children, light | 165 | 197 | 229 | 261 |
Walk/run, playing with children, moderate | 236 | 281 | 327 | 372 |
Walk/run, playing with children, vigorous | 295 | 352 | 409 | 465 |
Carrying small children | 177 | 211 | 245 | 279 |
Loading, unloading car | 177 | 211 | 245 | 279 |
Climbing hills, carrying up to 9 lbs | 413 | 493 | 572 | 651 |
Climbing hills, carrying 10 to 20 lb | 443 | 528 | 613 | 698 |
Climbing hills, carrying 21 to 42 lb | 472 | 563 | 654 | 745 |
Climbing hills, carrying over 42 lb | 531 | 633 | 735 | 838 |
Walking downstairs | 177 | 211 | 245 | 279 |
Hiking, cross country | 354 | 422 | 490 | 558 |
Bird watching | 148 | 176 | 204 | 233 |
Marching, rapidly, military | 384 | 457 | 531 | 605 |
Children's games, hopscotch, dodgeball | 295 | 352 | 409 | 465 |
Pushing stroller or walking with children | 148 | 176 | 204 | 233 |
Pushing a wheelchair | 236 | 281 | 327 | 372 |
Race walking | 384 | 457 | 531 | 605 |
Rock climbing, mountain climbing | 472 | 563 | 654 | 745 |
Walking using crutches | 295 | 352 | 409 | 465 |
Walking the dog | 177 | 211 | 245 | 279 |
Walking, under 2.0 mph, very slow | 118 | 141 | 163 | 186 |
Walking 2.0 mph, slow | 148 | 176 | 204 | 233 |
Walking 2.5 mph | 177 | 211 | 245 | 279 |
Walking 3.0 mph, moderate | 195 | 232 | 270 | 307 |
Walking 3.5 mph, brisk pace | 224 | 267 | 311 | 354 |
Walking 3.5 mph, uphill | 354 | 422 | 490 | 558 |
Walking 4.0 mph, very brisk | 295 | 352 | 409 | 465 |
Walking 4.5 mph | 372 | 443 | 515 | 586 |
Walking 5.0 mph | 472 | 563 | 654 | 745 |
Boating, power, speed boat | 148 | 176 | 204 | 233 |
Canoeing, camping trip | 236 | 281 | 327 | 372 |
Canoeing, rowing, light | 177 | 211 | 245 | 279 |
Canoeing, rowing, moderate | 413 | 493 | 572 | 651 |
Canoeing, rowing, vigorous | 708 | 844 | 981 | 1117 |
Crew, sculling, rowing, competition | 708 | 844 | 981 | 1117 |
Kayaking | 295 | 352 | 409 | 465 |
Paddle boat | 236 | 281 | 327 | 372 |
Windsurfing, sailing | 177 | 211 | 245 | 279 |
Sailing, competition | 295 | 352 | 409 | 465 |
Sailing, yachting, ocean sailing | 177 | 211 | 245 | 279 |
Skiing, water skiing | 354 | 422 | 490 | 558 |
Ski mobiling | 413 | 493 | 572 | 651 |
Skin diving, fast | 944 | 1126 | 1308 | 1489 |
Skin diving, moderate | 738 | 880 | 1022 | 1163 |
Skin diving, scuba diving | 413 | 493 | 572 | 651 |
Snorkeling | 295 | 352 | 409 | 465 |
Surfing, body surfing or board surfing | 177 | 211 | 245 | 279 |
Whitewater rafting, kayaking, canoeing | 295 | 352 | 409 | 465 |
Swimming laps, freestyle, fast | 590 | 704 | 817 | 931 |
Swimming laps, freestyle, slow | 413 | 493 | 572 | 651 |
Swimming backstroke | 413 | 493 | 572 | 651 |
Swimming breaststroke | 590 | 704 | 817 | 931 |
Swimming butterfly | 649 | 774 | 899 | 1024 |
Swimming leisurely, not laps | 354 | 422 | 490 | 558 |
Swimming sidestroke | 472 | 563 | 654 | 745 |
Swimming synchronized | 472 | 563 | 654 | 745 |
Swimming, treading water, fast, vigorous | 590 | 704 | 817 | 931 |
Swimming, treading water, moderate | 236 | 281 | 327 | 372 |
Water aerobics, water calisthenics | 236 | 281 | 327 | 372 |
Water polo | 590 | 704 | 817 | 931 |
Water volleyball | 177 | 211 | 245 | 279 |
Water jogging | 472 | 563 | 654 | 745 |
Diving, springboard or platform | 177 | 211 | 245 | 279 |
Ice skating, < 9 mph | 325 | 387 | 449 | 512 |
Ice skating, average speed | 413 | 493 | 572 | 651 |
Ice skating, rapidly | 531 | 633 | 735 | 838 |
Speed skating, ice, competitive | 885 | 1056 | 1226 | 1396 |
Cross country snow skiing, slow | 413 | 493 | 572 | 651 |
Cross country skiing, moderate | 472 | 563 | 654 | 745 |
Cross country skiing, vigorous | 531 | 633 | 735 | 838 |
Cross country skiing, racing | 826 | 985 | 1144 | 1303 |
Cross country skiing, uphill | 974 | 1161 | 1348 | 1536 |
Snow skiing, downhill skiing, light | 295 | 352 | 409 | 465 |
Downhill snow skiing, moderate | 354 | 422 | 490 | 558 |
Downhill snow skiing, racing | 472 | 563 | 654 | 745 |
Sledding, tobagganing, luge | 413 | 493 | 572 | 651 |
Snow shoeing | 472 | 563 | 654 | 745 |
Snowmobiling | 207 | 246 | 286 | 326 |
General housework | 207 | 246 | 286 | 326 |
Cleaning gutters | 295 | 352 | 409 | 465 |
Painting | 266 | 317 | 368 | 419 |
Sit, playing with animals | 148 | 176 | 204 | 233 |
Walk / run, playing with animals | 236 | 281 | 327 | 372 |
Bathing dog | 207 | 246 | 286 | 326 |
Mowing lawn, walk, power mower | 325 | 387 | 449 | 512 |
Mowing lawn, riding mower | 148 | 176 | 204 | 233 |
Walking, snow blower | 207 | 246 | 286 | 326 |
Riding, snow blower | 177 | 211 | 245 | 279 |
Shoveling snow by hand | 354 | 422 | 490 | 558 |
Raking lawn | 254 | 303 | 351 | 400 |
Gardening, general | 236 | 281 | 327 | 372 |
Bagging grass, leaves | 236 | 281 | 327 | 372 |
Watering lawn or garden | 89 | 106 | 123 | 140 |
Weeding, cultivating garden | 266 | 317 | 368 | 419 |
Carpentry, general | 207 | 246 | 286 | 326 |
Carrying heavy loads | 472 | 563 | 654 | 745 |
Carrying moderate loads upstairs | 472 | 563 | 654 | 745 |
General cleaning | 207 | 246 | 286 | 326 |
Cleaning, dusting | 148 | 176 | 204 | 233 |
Taking out trash | 177 | 211 | 245 | 279 |
Walking, pushing a wheelchair | 236 | 281 | 327 | 372 |
Teach physical education,exercise class | 236 | 281 | 327 | 372 |
Teach exercise classes (& participate) | 384 | 457 | 531 | 605 |
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