| Activity
(45min to 1 hour) |
100-130lbs |
130-190lbs |
Over 190lbs |
| Aerobics
step training, 4" step (beginner) |
189 |
218 |
276 |
| Aerobics, general |
354 |
422 |
518 |
| Aerobics, high impact |
413 |
493 |
604 |
| Aerobics, low impact |
295 |
352 |
431 |
| Aerobics, slide training (basic) |
195 |
225 |
285 |
| Archery (nonhunting) |
207 |
246 |
302 |
| Automobile repair |
177 |
211 |
259 |
| Backpacking with 10 lb. load |
234 |
270 |
342 |
| Backpacking with 20 lb. load |
260 |
300 |
380 |
| Backpacking with 30 lb. load |
306 |
352 |
446 |
| Backpacking, general |
413 |
493 |
604 |
| Badminton |
195 |
225 |
285 |
| Badminton, competitive |
413 |
493 |
604 |
| Badminton, social, general |
266 |
317 |
388 |
| Basketball (game) |
286 |
330 |
418 |
| Basketball (leisurely, nongame) |
169 |
195 |
247 |
| Basketball, game |
472 |
563 |
690 |
| Basketball, nongame, general |
354 |
422 |
518 |
| Basketball, officiating |
413 |
493 |
604 |
| Basketball, shooting baskets |
266 |
317 |
388 |
| Basketball, wheelchair |
384 |
457 |
561 |
| Bicycling, <10mph, leisure |
236 |
281 |
345 |
| Bicycling, >20mph, racing |
944 |
1126 |
1380 |
| Bicycling, 10 mph (6 minutes/mile) |
162 |
188 |
237 |
| Bicycling, 10-11.9mph, light effort |
354 |
422 |
518 |
| Bicycling, 12-13.9mph, moderate effort |
472 |
563 |
690 |
| Bicycling, 13 mph (4.6 minutes/mile) |
260 |
300 |
380 |
| Bicycling, 14-15.9mph, vigorous effort |
590 |
704 |
863 |
| Bicycling, 16-19mph, very fast, racing |
708 |
844 |
1035 |
| Bicycling, BMX or mountain |
502 |
598 |
733 |
| Bicycling, stationary, general |
295 |
352 |
431 |
| Bicycling, stationary, light effort |
325 |
387 |
474 |
| Bicycling, stationary, moderate effort |
413 |
493 |
604 |
| Bicycling, stationary, very light effort |
177 |
211 |
259 |
| Bicycling, stationary, very vigorous effort |
738 |
880 |
1078 |
| Bicycling, stationary, vigorous effort |
620 |
739 |
906 |
| Billiards |
148 |
176 |
216 |
| Billiards |
58 |
68 |
85 |
| Bowling |
177 |
211 |
259 |
| Boxing, in ring, general |
708 |
844 |
1035 |
| Boxing, punching bag |
354 |
422 |
518 |
| Boxing, sparring |
531 |
633 |
776 |
| Broomball |
413 |
493 |
604 |
| Calisthenics (pushups, sit-ups), vigorous effort |
472 |
563 |
690 |
| Calisthenics, home, light/moderate effort |
266 |
317 |
388 |
| Canoeing, 2.5 mph |
91 |
105 |
133 |
| Canoeing, 4.0 mph |
175 |
202 |
257 |
| Canoeing, on camping trip |
236 |
281 |
345 |
| Canoeing, rowing, >6 mph, vigorous effort |
708 |
844 |
1035 |
| Canoeing, rowing, crewing, competition |
708 |
844 |
1035 |
| Canoeing, rowing, light effort |
177 |
211 |
259 |
| Canoeing, rowing, moderate effort |
413 |
493 |
604 |
| Carpentry, general |
207 |
246 |
302 |
| Carrying heavy loads, such as bricks |
472 |
563 |
690 |
| Child care: sitting/kneeling-dressing, feeding |
177 |
211 |
259 |
| Child care: standing-dressing, feeding |
207 |
246 |
302 |
| Circuit training, general |
472 |
563 |
690 |
| Cleaning, heavy, vigorous effort |
266 |
317 |
388 |
| Cleaning, house, general |
207 |
246 |
302 |
| Cleaning, light, moderate effort |
148 |
176 |
216 |
| Coaching: football, soccer, basketball, etc. |
236 |
281 |
345 |
| Construction, outside, remodeling |
325 |
387 |
474 |
| Cooking or food preparation |
148 |
176 |
216 |
| Cricket (batting, bowling) |
295 |
352 |
431 |
| Croquet |
148 |
176 |
216 |
| Croquet |
78 |
90 |
114 |
| Cross country snow skiing, intense |
429 |
495 |
627 |
| Cross country snow skiing, leisurely |
202 |
232 |
294 |
| Cross
country snow skiing, moderate |
286 |
330 |
418 |
| Curling |
236 |
281 |
345 |
| Dancing (noncontact) |
130 |
150 |
190 |
| Dancing (slow) |
72 |
82 |
105 |
| Dancing, aerobic, ballet or modern, twist |
354 |
422 |
518 |
| Dancing, ballroom, fast |
325 |
387 |
474 |
| Dancing, ballroom, slow |
177 |
211 |
259 |
| Dancing, general |
266 |
317 |
388 |
| Darts, wall or lawn |
148 |
176 |
216 |
| Diving, springboard or platform |
177 |
211 |
259 |
| Electrical work, plumbing |
207 |
246 |
302 |
| Farming, baling hay, cleaning barn |
472 |
563 |
690 |
| Farming, milking by hand |
177 |
211 |
259 |
| Farming, shoveling grain |
325 |
387 |
474 |
| Fencing |
354 |
422 |
518 |
| Fishing from boat, sitting |
148 |
176 |
216 |
| Fishing from river bank, standing |
207 |
246 |
302 |
| Fishing in stream, in waders |
354 |
422 |
518 |
| Fishing, general |
236 |
281 |
345 |
| Fishing, ice, sitting |
118 |
141 |
173 |
| Football or baseball, playing catch |
148 |
176 |
216 |
| Football, competitive |
531 |
633 |
776 |
| Football, touch, flag, general |
472 |
563 |
690 |
| Frisbee playing, general |
177 |
211 |
259 |
| Frisbee, ultimate |
207 |
246 |
302 |
| Gardening, general |
295 |
352 |
431 |
| Gardening, moderate |
117 |
135 |
171 |
| Golf, carrying clubs |
325 |
387 |
474 |
| Golf, general |
236 |
281 |
345 |
| Golf, miniature or driving range |
177 |
211 |
259 |
| Golf, pulling clubs |
295 |
352 |
431 |
| Golf, using power cart |
207 |
246 |
302 |
| Golfing (walking, w/o cart) |
130 |
150 |
190 |
| Golfing (with a cart) |
91 |
105 |
133 |
| Gymnastics, general |
236 |
281 |
345 |
| Hacky sack |
236 |
281 |
345 |
| Handball |
299 |
345 |
437 |
| Handball, general |
708 |
844 |
1035 |
| Handball, team |
472 |
563 |
690 |
| Health club exercise, general |
325 |
387 |
474 |
| Hiking with a 10 lb. load |
234 |
270 |
342 |
| Hiking with a 20 lb. load |
260 |
300 |
380 |
| Hiking with a 30 lb. load |
306 |
352 |
446 |
| Hiking, cross country |
354 |
422 |
518 |
| Hiking, no load |
202 |
232 |
294 |
| Hockey, field |
472 |
563 |
690 |
| Hockey, ice |
472 |
563 |
690 |
| Horse grooming |
354 |
422 |
518 |
| Horse racing, galloping |
472 |
563 |
690 |
| Horseback riding, general |
236 |
281 |
345 |
| Horseback riding, trotting |
384 |
457 |
561 |
| Horseback riding, walking |
148 |
176 |
216 |
| Housework |
117 |
135 |
171 |
| Hunting, general |
295 |
352 |
431 |
| Ironing |
65 |
75 |
95 |
| Jai alai |
708 |
844 |
1035 |
| Jogging, 5 mph (12 minutes/mile) |
240 |
278 |
352 |
| Jogging, 6 mph (10 minutes/mile) |
299 |
345 |
437 |
| Jogging, general |
413 |
493 |
604 |
| Judo, karate, kick boxing, tae kwan do |
590 |
704 |
863 |
| Kayaking |
295 |
352 |
431 |
| Kickball |
413 |
493 |
604 |
| Lacrosse |
472 |
563 |
690 |
| Marching band, playing instrument(walking) |
236 |
281 |
345 |
| Marching, rapidly, military |
384 |
457 |
561 |
| Mopping |
111 |
128 |
162 |
| Moto-cross |
236 |
281 |
345 |
| Moving furniture, household |
354 |
422 |
518 |
| Moving household items, boxes, upstairs |
531 |
633 |
776 |
| Moving household items, carrying boxes |
413 |
493 |
604 |
| Mowing |
175 |
202 |
257 |
| Mowing lawn, general |
325 |
387 |
474 |
| Mowing lawn, riding mower |
148 |
176 |
216 |
| Music playing, cello, flute, horn, woodwind |
118 |
141 |
173 |
| Music playing, drums |
236 |
281 |
345 |
| Music playing, guitar, classical, folk(sitting) |
118 |
141 |
173 |
| Music playing, guitar, rock/roll band(standing) |
177 |
211 |
259 |
| Music playing, piano, organ, violin, trumpet |
148 |
176 |
216 |
| Paddleboat |
236 |
281 |
345 |
| Painting, papering, plastering, scraping |
266 |
317 |
388 |
| Ping Pong |
117 |
135 |
171 |
| Polo |
472 |
563 |
690 |
| Pushing or pulling stroller with child |
148 |
176 |
216 |
| Race walking |
384 |
457 |
561 |
| Racquetball, casual, general |
413 |
493 |
604 |
| Racquetball, competitive |
590 |
704 |
863 |
| Raking |
98 |
112 |
142 |
| Raking lawn |
236 |
281 |
345 |
| Raquetball |
266 |
308 |
389 |
| Rock climbing, ascending rock |
649 |
774 |
949 |
| Rock climbing, rapelling |
472 |
563 |
690 |
| Rope jumping, fast |
708 |
844 |
1035 |
| Rope jumping, moderate, general |
590 |
704 |
863 |
| Rope jumping, slow |
472 |
563 |
690 |
| Rowing (leisurely) |
98 |
112 |
142 |
| Rowing machine |
234 |
270 |
342 |
| Rowing, stationary, light effort |
561 |
669 |
819 |
| Rowing, stationary, moderate effort |
413 |
493 |
604 |
| Rowing, stationary, very vigorous effort |
708 |
844 |
1035 |
| Rowing, stationary, vigorous effort |
502 |
598 |
733 |
| Rugby |
590 |
704 |
863 |
| Running, 08 mph (7.5 minutes/mile) |
396 |
458 |
579 |
| Running, 09 mph (6.7 minutes/mile) |
429 |
495 |
627 |
| Running, 10 mph (6 min mile) |
944 |
1126 |
1380 |
| Running, 10 mph (6 minutes/mile) |
455 |
525 |
665 |
| Running, 10.9 mph (5.5 min mile) |
1062 |
1267 |
1553 |
| Running, 5 mph (12 min mile) |
472 |
563 |
690 |
| Running, 5.2 mph (11.5 min mile) |
531 |
633 |
776 |
| Running, 6 mph (10 min mile) |
590 |
704 |
863 |
| Running, 6.7 mph (9 min mile) |
649 |
774 |
949 |
| Running, 7 mph (8.5 min mile) |
679 |
809 |
992 |
| Running, 7.5mph (8 min mile) |
738 |
880 |
1078 |
| Running, 8 mph (7.5 min mile) |
797 |
950 |
1165 |
| Running, 8.6 mph (7 min mile) |
826 |
985 |
1208 |
| Running, 9 mph (6.5 min mile) |
885 |
1056 |
1294 |
| Running, cross country |
531 |
633 |
776 |
| Running, general |
472 |
563 |
690 |
| Running, in place |
472 |
563 |
690 |
| Running, on a track, team practice |
590 |
704 |
863 |
| Running, stairs, up |
885 |
1056 |
1294 |
| Running, training, pushing wheelchair |
472 |
563 |
690 |
| Running, wheeling, general |
177 |
211 |
259 |
| Sailing, boat/board, windsurfing, general |
177 |
211 |
259 |
| Sailing, in competition |
295 |
352 |
431 |
| Scrubbing floors, on hands and knees |
325 |
387 |
474 |
| Scrubbing the floor |
182 |
210 |
266 |
| Scuba diving |
247 |
285 |
361 |
| Shopping for groceries |
78 |
90 |
114 |
| Shoveling snow, by hand |
354 |
422 |
518 |
| Shuffleboard, lawn bowling |
177 |
211 |
259 |
| Sitting-playing with child(ren)-light |
148 |
176 |
216 |
| Skateboarding |
295 |
352 |
431 |
| Skating, ice, 9 mph or less |
325 |
387 |
474 |
| Skating, ice, general |
413 |
493 |
604 |
| Skating, ice, rapidly, > 9 mph |
531 |
633 |
776 |
| Skating, ice, speed, competitive |
885 |
1056 |
1294 |
| Skating, roller |
413 |
493 |
604 |
| Ski jumping (climb up carrying skis) |
413 |
493 |
604 |
| Ski machine, general |
561 |
669 |
819 |
| Skiing, cross-country, >8.0 mph, racing |
826 |
985 |
1208 |
| Skiing, cross-country, moderate effort |
472 |
563 |
690 |
| Skiing, cross-country, slow or light effort |
413 |
493 |
604 |
| Skiing, cross-country, uphill, maximum effort |
974 |
1161 |
1423 |
| Skiing, cross-country, vigorous effort |
531 |
633 |
776 |
| Skiing, downhill, light effort |
295 |
352 |
431 |
| Skiing, downhill, moderate effort |
354 |
422 |
518 |
| Skiing, downhill, vigorous effort, racing |
472 |
563 |
690 |
| Skiing, snow, general |
413 |
493 |
604 |
| Skiing, water |
354 |
422 |
518 |
| Ski-mobiling, water |
413 |
493 |
604 |
| Skin diving, scuba diving, general |
413 |
493 |
604 |
| Skipping rope |
370 |
428 |
541 |
| Sledding, tobogganing, bobsledding, luge |
413 |
493 |
604 |
| Snorkeling |
295 |
352 |
431 |
| Snow shoeing |
472 |
563 |
690 |
| Snow shoveling |
253 |
292 |
371 |
| Snow skiing, downhill |
169 |
195 |
247 |
| Snowmobiling |
207 |
246 |
302 |
| Soccer |
253 |
292 |
371 |
| Soccer, casual, general |
413 |
493 |
604 |
|