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Excercise Estimator
  Calories Burned in 1 Hour if You Weigh:
ACTIVITY 130 lbs. 155 lbs. 190 lbs.
Aerobics, general
 354         422             518
Aerobics, high impact
 413         493             604
Aerobics, low impact
 295         352             431
Archery (non-hunting)
 207         246             302
Backpacking, general
 413         493             604
Badminton, competitive
 413         493             604
Badminton, social, general
 266         317             388
Basketball, game
 472         563             690
Basketball, non-game, general
 354         422             518
Basketball, shooting baskets
 266         317             388
Bicycling, <10mph, leisure
 236         281             345
Bicycling, >20mph, racing
 944         1126             1380
Bicycling, 10-11.9mph, light effort
 354         422             518
Bicycling, 12-13.9mph, moderate effort
 472         563             690
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
Bowling
 177         211             259
Boxing, in ring, general
 708         844             1035
Boxing, punching bag
 354         422             518
Boxing, sparring
 531         633             776
Calisthenics (pushups, sit-ups), vigorous effort
 472         563             690
Calisthenics, home, light/moderate effort
 266         317             388
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
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
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
Diving, springboard or platform
 177         211             259
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
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
Gymnastics, general
 236         281             345
Handball, general
 708         844             1035
Handball, team
 472         563             690
Health club exercise, general
 325         387             474
Hiking, cross country
 354         422             518
Hockey, field
 472         563             690
Hockey, ice
 472         563             690
Horseback riding, general
 236         281             345
Horseback riding, trotting
 384         457             561
Horseback riding, walking
 148         176             216
Hunting, general
 295         352             431
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
Polo
 472         563             690
Race walking / Power Walking
 384         457             561
Racquetball, casual, general
 413         493             604
Racquetball, competitive
 590         704             863
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, 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, 10 mph (6 min mile)
 944         1126             1380
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
Shuffleboard, lawn bowling
 177         211             259
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
Sledding, tobogganing, bobsledding, luge
 413         493             604
Snorkeling
 295         352             431
Snow shoeing
 472         563             690
Snowmobiling
 207         246             302
Soccer, casual, general
 413         493             604
Soccer, competitive
 590         704             863
Softball or baseball, fast or slow pitch
 295         352             431
Softball, officiating
 354         422             518
Squash
 708         844             1035
Stair-treadmill ergometer, general
 354         422             518
Standing-packing/unpacking boxes
 207         246             302
Stretching, hatha yoga
 236         281             345
Surfing, body or board
 177         211             259
Swimming laps, freestyle, fast, vigorous effort
 590         704             863
Swimming laps, freestyle, light/moderate effort
 472         563             690
Swimming, backstroke, general
 472         563             690
Swimming, breaststroke, general
 590         704             863
Swimming, butterfly, general
 649         774             949
Swimming, leisurely, general
 354         422             518
Swimming, sidestroke, general
 472         563             690
Swimming, sychronized
 472         563             690
Swimming, treading water, fast/vigorous
 590         704             863
Swimming, treading water, moderate effort
 236         281             345
Table tennis, ping pong
 236         281             345
Tai chi
 236         281             345
Tennis, doubles
 354         422             518
Tennis, general
 413         493             604
Tennis, singles
 472         563             690
Volleyball, beach
 472         563             690
Volleyball, competitive, in gymnasium
 236         281             345
Volleyball, noncompetitive; 6-9 member team
 177         211             259
Walking, 2.0 mph, slow pace
 148         176             216
Walking, 3.0 mph, mod. pace, walking dog
 207         246             302
Walking, 3.5 mph, uphill
 354         422             518
Walking, 4.0 mph, very brisk pace
 236         281             345
Walking, upstairs
 472         563             690
Water aerobics, water calisthenics
 236         281             345
Water polo
 590         704             863
Water volleyball
 177         211             259
Weight lifting or body building, vigorous effort
 354         422             518
Weight lifting, light or moderate effort
 177         211             259
Whitewater rafting, kayaking, or canoeing
 295         352             431
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