The table below shows calories burned per 30 minute activity for people of 125, 155 and 185 lbs. Approximate your calorie expenditure if your weight is in between. The activities are from the least to the most vigorous.
| 125 pound person | 155 pound person | 185 pound person | |
| Gym Activities | |||
| Weight Lifting: general | 90 | 112 | 133 |
| Aerobics: water | 120 | 149 | 178 |
| Stretching, Hatha Yoga | 120 | 149 | 178 |
| Calisthenics: moderate | 135 | 167 | 200 |
| Riders: general (ie., HealthRider) | 150 | 186 | 222 |
| Aerobics: low impact | 165 | 205 | 244 |
| Stair Step Machine: general | 180 | 223 | 266 |
| Teaching aerobics | 180 | 223 | 266 |
| Weight Lifting: vigorous | 180 | 223 | 266 |
| Aerobics, Step: low impact | 210 | 260 | 311 |
| Aerobics: high impact | 210 | 260 | 311 |
| Bicycling, Stationery: moderate | 210 | 260 | 311 |
| Rowing, Stationery: moderate | 210 | 260 | 311 |
| Calisthenics: vigorous | 240 | 298 | 355 |
| Circuit Training: general | 240 | 298 | 355 |
| Rowing, Stationery: vigorous | 255 | 316 | 377 |
| Elliptical Trainer: general | 270 | 335 | 400 |
| Ski Machine: general | 285 | 353 | 422 |
| Aerobics, Step: high impact | 300 | 372 | 444 |
| Bicycling, Stationery: vigorous | 315 | 391 | 466 |
| Training and Sport Activities | |||
| Billiards | 75 | 93 | 111 |
| Bowling | 90 | 112 | 133 |
| Dancing: slow, waltz, foxtrot | 90 | 112 | 133 |
| Frisbee | 90 | 112 | 133 |
| Volleyball: non-competitive, general play | 90 | 112 | 133 |
| Water Volleyball | 90 | 112 | 133 |
| Archery: non-hunting | 105 | 130 | 155 |
| Golf: using cart | 105 | 130 | 155 |
| Hang Gliding | 105 | 130 | 155 |
| Curling | 120 | 149 | 178 |
| Gymnastics: general | 120 | 149 | 178 |
| Horseback Riding: general | 120 | 149 | 178 |
| Tai Chi | 120 | 149 | 178 |
| Volleyball: competitive, gymnasium play | 120 | 149 | 178 |
| Walk: 3.5 mph (17 min/mi) | 120 | 149 | 178 |
| Badminton: general | 135 | 167 | 200 |
| Walk: 4 mph (15 min/mi) | 135 | 167 | 200 |
| Kayaking | 150 | 186 | 222 |
| Skateboarding | 150 | 186 | 222 |
| Snorkeling | 150 | 186 | 222 |
| Softball: general play | 150 | 186 | 222 |
| Walk: 4.5 mph (13 min/mi) | 150 | 186 | 222 |
| Whitewater: rafting, kayaking | 150 | 186 | 222 |
| Dancing: disco, ballroom, square | 165 | 205 | 244 |
| Golf: carrying clubs | 165 | 205 | 244 |
| Dancing: Fast, ballet, twist | 180 | 223 | 266 |
| Fencing | 180 | 223 | 266 |
| Hiking: cross-country | 180 | 223 | 266 |
| Skiing: downhill | 180 | 223 | 266 |
| Swimming: general | 180 | 223 | 266 |
| Walk/Jog: jog <10 min. | 180 | 223 | 266 |
| Water Skiing | 180 | 223 | 266 |
| Wrestling | 180 | 223 | 266 |
| Basketball: wheelchair | 195 | 242 | 289 |
| Race Walking | 195 | 242 | 289 |
| Ice Skating: general | 210 | 260 | 311 |
| Racquetball: casual, general | 210 | 260 | 311 |
| Rollerblade Skating | 210 | 260 | 311 |
| Scuba or skin diving | 210 | 260 | 311 |
| Sledding, luge, toboggan | 210 | 260 | 311 |
| Soccer: general | 210 | 260 | 311 |
| Tennis: general | 210 | 260 | 311 |
| Basketball: playing a game | 240 | 298 | 355 |
| Bicycling: 12-13.9 mph | 240 | 298 | 355 |
| Football: touch, flag, general | 240 | 298 | 355 |
| Hockey: field & ice | 240 | 298 | 355 |
| Rock Climbing: rappelling | 240 | 298 | 355 |
| Running: 5 mph (12 min/mile) | 240 | 298 | 355 |
| Running: pushing wheelchair, marathon wheeling | 240 | 298 | 355 |
| Skiing: cross-country | 240 | 298 | 355 |
| Snow Shoeing | 240 | 298 | 355 |
| Swimming: backstroke | 240 | 298 | 355 |
| Volleyball: beach | 240 | 298 | 355 |
| Bicycling: BMX or mountain | 255 | 316 | 377 |
| Boxing: sparring | 270 | 335 | 400 |
| Football: competitive | 270 | 335 | 400 |
| Orienteering | 270 | 335 | 400 |
| Running: 5.2 mph (11.5 min/mile) | 270 | 335 | 400 |
| Running: cross-country | 270 | 335 | 400 |
| Bicycling: 14-15.9 mph | 300 | 372 | 444 |
| Martial Arts: judo, karate, kickbox | 300 | 372 | 444 |
| Racquetball: competitive | 300 | 372 | 444 |
| Rope Jumping | 300 | 372 | 444 |
| Running: 6 mph (10 min/mile) | 300 | 372 | 444 |
| Swimming: breaststroke | 300 | 372 | 444 |
| Swimming: laps, vigorous | 300 | 372 | 444 |
| Swimming: treading, vigorous | 300 | 372 | 444 |
| Water Polo | 300 | 372 | 444 |
| Rock Climbing: ascending | 330 | 409 | 488 |
| Running: 6.7 mph (9 min/mile) | 330 | 409 | 488 |
| Swimming: butterfly | 330 | 409 | 488 |
| Swimming: crawl | 330 | 409 | 488 |
| Bicycling: 16-19 mph | 360 | 446 | 533 |
| Handball: general | 360 | 446 | 533 |
| Running: 7.5 mph (8 min/mile) | 375 | 465 | 555 |
| Running: 8.6 mph (7 min/mile) | 435 | 539 | 644 |
| Bicycling: > 20 mph | 495 | 614 | 733 |
| Running: 10 mph (6 min/mile) | 495 | 614 | 733 |
| Kettlebells (vigorous) | 500 | 620 | 740 |
| Outdoor Activities | |||
| Planting seedlings, shrubs | 120 | 149 | 178 |
| Raking Lawn | 120 | 149 | 178 |
| Sacking grass or leaves | 120 | 149 | 178 |
| Gardening: general | 135 | 167 | 200 |
| Mowing Lawn: push, power | 135 | 167 | 200 |
| Operate Snow Blower: walking | 135 | 167 | 200 |
| Plant trees | 135 | 167 | 200 |
| Gardening: weeding | 139 | 172 | 205 |
| Carrying & stacking wood | 150 | 186 | 222 |
| Digging, spading dirt | 150 | 186 | 222 |
| Laying sod / crushed rock | 150 | 186 | 222 |
| Mowing Lawn: push, hand | 165 | 205 | 244 |
| Chopping & splitting wood | 180 | 223 | 266 |
| Shoveling Snow: by hand | 180 | 223 | 266 |
| Home & Daily Life Activities | |||
| Sleeping | 19 | 23 | 28 |
| Watching TV | 23 | 28 | 33 |
| Reading: sitting | 34 | 42 | 50 |
| Standing in line | 38 | 47 | 56 |
| Cooking | 75 | 93 | 111 |
| Child-care: bathing, feeding, etc. | 105 | 130 | 155 |
| Food Shopping: with cart | 105 | 130 | 155 |
| Moving: unpacking | 105 | 130 | 155 |
| Playing w/kids: moderate effort | 120 | 149 | 178 |
| Heavy Cleaning: wash car, windows | 135 | 167 | 200 |
| Child games: hop-scotch, jacks | 150 | 186 | 222 |
| Playing w/kids: vigorous effort | 150 | 186 | 222 |
| Moving: household furniture | 180 | 223 | 266 |
| Moving: carrying boxes | 210 | 260 | 311 |
| Home Repair | |||
| Auto Repair | 90 | 112 | 133 |
| Wiring and Plumbing | 90 | 112 | 133 |
| Carpentry: refinish furniture | 135 | 167 | 200 |
| Lay or remove carpet/tile | 135 | 167 | 200 |
| Paint, paper, remodel: inside | 135 | 167 | 200 |
| Cleaning rain gutters | 150 | 186 | 222 |
| Hanging storm windows | 150 | 186 | 222 |
| Paint house: outside | 150 | 186 | 222 |
| Carpentry: outside | 180 | 223 | 266 |
| Roofing | 180 | 223 | 266 |
| Occupational Activities | |||
| Computer Work | 41 | 51 | 61 |
| Light Office Work | 45 | 56 | 67 |
| Sitting in Meetings | 49 | 60 | 72 |
| Desk Work | 53 | 65 | 78 |
| Sitting in Class | 53 | 65 | 78 |
| Truck Driving: sitting | 60 | 74 | 89 |
| Bartending/Server | 75 | 93 | 111 |
| Heavy Equip. Operator | 75 | 93 | 111 |
| Police Officer | 75 | 93 | 111 |
| Theater Work | 90 | 112 | 133 |
| Welding | 90 | 112 | 133 |
| Carpentry Work | 105 | 130 | 155 |
| Coaching Sports | 120 | 149 | 178 |
| Masseur, standing | 120 | 149 | 178 |
| Construction, general | 165 | 205 | 244 |
| Coal Mining | 180 | 223 | 266 |
| Horse Grooming | 180 | 223 | 266 |
| Masonry | 210 | 260 | 311 |
| Forestry, general | 240 | 298 | 355 |
| Heavy Tools, not power | 240 | 298 | 355 |
| Steel Mill: general | 240 | 298 | 355 |
| Firefighting | 360 | 446 | 533 |
(This table was printed in the July 2004 issue of the Harvard Heart Letter. For more information or to order, please go to http://www.health.harvard.edu/heart.)
