The NutriBase Exercise Calories Expenditures Chart - Sorted by Intensity
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This NutriBase table (taken from NutriBase nutrition software for Windows) 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.

Activity90 lb100 lb110 lb120 lb130 lb140 lb150 lb160 lb170 lb180 lb190 lb200 lb220 lb240 lb260 lb280 lb300 lb
Billiards41454954586368727681859099108117126135
Ironing4550556065707580859095100110120130140150
Bowling50556066727782889499105110121132143154165
Dancing (slow)50556066727782889499105110121132143154165
Croquet5460667278849096102108114120132144156168180
Shopping for groceries5460667278849096102108114120132144156168180
Walking, 2 mph (30 min./mile)5460667278849096102108114120132144156168180
Canoeing, 2.5 mph637077849198105112119126133140154168182196210
Golfing (with a cart)637077849198105112119126133140154168182196210
Volleyball (leisurely)637077849198105112119126133140154168182196210
Raking6875829098105112120128135142150165180195210225
Rowing (leisurely)6875829098105112120128135142150165180195210225
Vacuuming6875829098105112120128135142150165180195210225
Washing the car6875829098105112120128135142150165180195210225
Window cleaning6875829098105112120128135142150165180195210225
Walking, 3 mph (20 min./mile)72808896104112120128136144152160176192208224240
Mopping778594102111119128136144153162170187204221238255
Gardening, moderate819099108117126135144153162171180198216234252270
Housework819099108117126135144153162171180198216234252270
Ping Pong819099108117126135144153162171180198216234252270
Table Tennis819099108117126135144153162171180198216234252270
Dancing (noncontact)90100110120130140150160170180190200220240260280300
Golfing (walking, w/o cart)90100110120130140150160170180190200220240260280300
Walking, 4 mph (15 min./mile)90100110120130140150160170180190200220240260280300
Waxing the car90100110120130140150160170180190200220240260280300
Weeding90100110120130140150160170180190200220240260280300
Trimming hedges94105115126136147158168178189199210231252273294315
Tennis (doubles)99110121132143154165176187198209220242264286308330
Aerobic dancing (low impact)104115127138149161172184195207218230253276299322345
Swimming (25 yards/minute)108120132144156168180192204216228240264288312336360
Volleyball (game)108120132144156168180192204216228240264288312336360
Bicycling, 10 mph (6 minutes/mile)112125138150162175188200213225237250275300325350375
Weight training (90 sec. between sets)112125138150162175188200213225237250275300325350375
Basketball (leisurely, nongame)117130143156169182195208221234247260286312338364390
Snow skiing, downhill117130143156169182195208221234247260286312338364390
Canoeing, 4.0 mph122135149162175189202216230243257270297324351378405
Mowing122135149162175189202216230243257270297324351378405
Scrubbing the floor126140154168182196210224238252266280308336364392420
Stair climbing126140154168182196210224238252266280308336364392420
Aerobics step training, 4" step (beginner)131145160174189203218232247261276290319348377406435
Aerobics, slide training (basic)135150165180195210225240255270285300330360390420450
Badminton135150165180195210225240255270285300330360390420450
Cross country snow skiing, leisurely140155171186202217232248263279294310341372403434465
Hiking, no load140155171186202217232248263279294310341372403434465
Stair climber machine144160176192208224240256272288304320352384416448480
Tennis144160176192208224240256272288304320352384416448480
Water Skiing144160176192208224240256272288304320352384416448480
Backpacking with 10 lb. load162180198216234252270288306324342360396432468504540
Hiking with a 10 lb. load162180198216234252270288306324342360396432468504540
Rowing machine162180198216234252270288306324342360396432468504540
Jogging, 5 mph (12 min./mile)167185203222240259278296315333352370407444481518555
Scuba diving171190209228247266285304323342361380418456494532570
Weight training (60 sec. between sets)171190209228247266285304323342361380418456494532570
Snow shoveling176195215234253273292312332351371390429468507546585
Soccer176195215234253273292312332351371390429468507546585
Backpacking with 20 lb. load180200220240260280300320340360380400440480520560600
Bicycling, 13 mph (4.6 minutes/mile)180200220240260280300320340360380400440480520560600
Hiking with a 20 lb. load180200220240260280300320340360380400440480520560600
Racquetball185205225246266287308328349369389410451492533574615
Squash185205225246266287308328349369389410451492533574615
Cross country snow skiing, moderate198220242264286308330352374396418440484528572616660
Basketball (game)198220242264286308330352374396418440484528572616660
Swimming (50 yards/minute)202225248270292315338360382405428450495540585630675
Handball207230253276299322345368391414437460506552598644690
Jogging, 6 mph (10 min./mile)207230253276299322345368391414437460506552598644690
Backpacking with 30 lb. load211235259282306329352376399423446470517564611658705
Hiking with a 30 lb. load211235259282306329352376399423446470517564611658705
Weight training (40 sec. between sets)230255280306332357382408433459484510561612663714765
Skipping rope257285313342370399428456484513541570627684741798855
Running, 08 mph (7.5 min./mile)274305336366396427458488518549579610671732793854915
Cross country snow skiing, intense297330363396429462495528561594627660726792858924990
Running, 09 mph (6.7 min./mile)297330363396429462495528561594627660726792858924990
Running, 10 mph (6 min./mile)3153503854204554905255605956306657007708409109801050

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