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 exercise intensity (low-to-high), refer to the Exercise Calorie Expenditures - Sorted by Intensity chart.
Activity | 90 lb | 100 lb | 110 lb | 120 lb | 130 lb | 140 lb | 150 lb | 160 lb | 170 lb | 180 lb | 190 lb | 200 lb | 220 lb | 240 lb | 260 lb | 280 lb | 300 lb
| Aerobic dancing (low impact) | 104 | 115 | 127 | 138 | 149 | 161 | 172 | 184 | 195 | 207 | 218 | 230 | 253 | 276 | 299 | 322 | 345
| Aerobics step training, 4" step | 131 | 145 | 160 | 174 | 189 | 203 | 218 | 232 | 247 | 261 | 276 | 290 | 319 | 348 | 377 | 406 | 435
| Aerobics, slide training (basic) | 135 | 150 | 165 | 180 | 195 | 210 | 225 | 240 | 255 | 270 | 285 | 300 | 330 | 360 | 390 | 420 | 450
| Backpacking with 10 lb. load | 162 | 180 | 198 | 216 | 234 | 252 | 270 | 288 | 306 | 324 | 342 | 360 | 396 | 432 | 468 | 504 | 540
| Backpacking with 20 lb. load | 180 | 200 | 220 | 240 | 260 | 280 | 300 | 320 | 340 | 360 | 380 | 400 | 440 | 480 | 520 | 560 | 600
| Backpacking with 30 lb. load | 211 | 235 | 259 | 282 | 306 | 329 | 352 | 376 | 399 | 423 | 446 | 470 | 517 | 564 | 611 | 658 | 705
| Badminton | 135 | 150 | 165 | 180 | 195 | 210 | 225 | 240 | 255 | 270 | 285 | 300 | 330 | 360 | 390 | 420 | 450
| Basketball (game) | 198 | 220 | 242 | 264 | 286 | 308 | 330 | 352 | 374 | 396 | 418 | 440 | 484 | 528 | 572 | 616 | 660
| Basketball (leisurely, nongame) | 117 | 130 | 143 | 156 | 169 | 182 | 195 | 208 | 221 | 234 | 247 | 260 | 286 | 312 | 338 | 364 | 390
| Bicycling, 10 mph (6 minutes/mile) | 112 | 125 | 138 | 150 | 162 | 175 | 188 | 200 | 213 | 225 | 237 | 250 | 275 | 300 | 325 | 350 | 375
| Bicycling, 13 mph (4.6 minutes/mile) | 180 | 200 | 220 | 240 | 260 | 280 | 300 | 320 | 340 | 360 | 380 | 400 | 440 | 480 | 520 | 560 | 600
| Billiards | 41 | 45 | 49 | 54 | 58 | 63 | 68 | 72 | 76 | 81 | 85 | 90 | 99 | 108 | 117 | 126 | 135
| Bowling | 50 | 55 | 60 | 66 | 72 | 77 | 82 | 88 | 94 | 99 | 105 | 110 | 121 | 132 | 143 | 154 | 165
| Canoeing, 2.5 mph | 63 | 70 | 77 | 84 | 91 | 98 | 105 | 112 | 119 | 126 | 133 | 140 | 154 | 168 | 182 | 196 | 210
| Canoeing, 4.0 mph | 122 | 135 | 149 | 162 | 175 | 189 | 202 | 216 | 230 | 243 | 257 | 270 | 297 | 324 | 351 | 378 | 405
| Croquet | 54 | 60 | 66 | 72 | 78 | 84 | 90 | 96 | 102 | 108 | 114 | 120 | 132 | 144 | 156 | 168 | 180
| Cross country snow skiing, intense | 297 | 330 | 363 | 396 | 429 | 462 | 495 | 528 | 561 | 594 | 627 | 660 | 726 | 792 | 858 | 924 | 990
| Cross country snow skiing, leisurely | 140 | 155 | 171 | 186 | 202 | 217 | 232 | 248 | 263 | 279 | 294 | 310 | 341 | 372 | 403 | 434 | 465
| Cross country snow skiing, moderate | 198 | 220 | 242 | 264 | 286 | 308 | 330 | 352 | 374 | 396 | 418 | 440 | 484 | 528 | 572 | 616 | 660
| Dancing (noncontact) | 90 | 100 | 110 | 120 | 130 | 140 | 150 | 160 | 170 | 180 | 190 | 200 | 220 | 240 | 260 | 280 | 300
| Dancing (slow) | 50 | 55 | 60 | 66 | 72 | 77 | 82 | 88 | 94 | 99 | 105 | 110 | 121 | 132 | 143 | 154 | 165
| Gardening, moderate | 81 | 90 | 99 | 108 | 117 | 126 | 135 | 144 | 153 | 162 | 171 | 180 | 198 | 216 | 234 | 252 | 270
| Golfing (walking, w/o cart) | 90 | 100 | 110 | 120 | 130 | 140 | 150 | 160 | 170 | 180 | 190 | 200 | 220 | 240 | 260 | 280 | 300
| Golfing (with a cart) | 63 | 70 | 77 | 84 | 91 | 98 | 105 | 112 | 119 | 126 | 133 | 140 | 154 | 168 | 182 | 196 | 210
| Handball | 207 | 230 | 253 | 276 | 299 | 322 | 345 | 368 | 391 | 414 | 437 | 460 | 506 | 552 | 598 | 644 | 690
| Hiking with a 10 lb. load | 162 | 180 | 198 | 216 | 234 | 252 | 270 | 288 | 306 | 324 | 342 | 360 | 396 | 432 | 468 | 504 | 540
| Hiking with a 20 lb. load | 180 | 200 | 220 | 240 | 260 | 280 | 300 | 320 | 340 | 360 | 380 | 400 | 440 | 480 | 520 | 560 | 600
| Hiking with a 30 lb. load | 211 | 235 | 259 | 282 | 306 | 329 | 352 | 376 | 399 | 423 | 446 | 470 | 517 | 564 | 611 | 658 | 705
| Hiking, no load | 140 | 155 | 171 | 186 | 202 | 217 | 232 | 248 | 263 | 279 | 294 | 310 | 341 | 372 | 403 | 434 | 465
| Housework | 81 | 90 | 99 | 108 | 117 | 126 | 135 | 144 | 153 | 162 | 171 | 180 | 198 | 216 | 234 | 252 | 270
| Ironing | 45 | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 100 | 110 | 120 | 130 | 140 | 150
| Jogging, 5 mph (12 minutes/mile) | 167 | 185 | 203 | 222 | 240 | 259 | 278 | 296 | 315 | 333 | 352 | 370 | 407 | 444 | 481 | 518 | 555
| Jogging, 6 mph (10 minutes/mile) | 207 | 230 | 253 | 276 | 299 | 322 | 345 | 368 | 391 | 414 | 437 | 460 | 506 | 552 | 598 | 644 | 690
| Mopping | 77 | 85 | 94 | 102 | 111 | 119 | 128 | 136 | 144 | 153 | 162 | 170 | 187 | 204 | 221 | 238 | 255
| Mowing | 122 | 135 | 149 | 162 | 175 | 189 | 202 | 216 | 230 | 243 | 257 | 270 | 297 | 324 | 351 | 378 | 405
| Ping Pong | 81 | 90 | 99 | 108 | 117 | 126 | 135 | 144 | 153 | 162 | 171 | 180 | 198 | 216 | 234 | 252 | 270
| Raking | 68 | 75 | 82 | 90 | 98 | 105 | 112 | 120 | 128 | 135 | 142 | 150 | 165 | 180 | 195 | 210 | 225
| Racquetball | 185 | 205 | 225 | 246 | 266 | 287 | 308 | 328 | 349 | 369 | 389 | 410 | 451 | 492 | 533 | 574 | 615
| Rowing (leisurely) | 68 | 75 | 82 | 90 | 98 | 105 | 112 | 120 | 128 | 135 | 142 | 150 | 165 | 180 | 195 | 210 | 225
| Rowing machine | 162 | 180 | 198 | 216 | 234 | 252 | 270 | 288 | 306 | 324 | 342 | 360 | 396 | 432 | 468 | 504 | 540
| Running, 08 mph (7.5 minutes/mile) | 274 | 305 | 336 | 366 | 396 | 427 | 458 | 488 | 518 | 549 | 579 | 610 | 671 | 732 | 793 | 854 | 915
| Running, 09 mph (6.7 minutes/mile) | 297 | 330 | 363 | 396 | 429 | 462 | 495 | 528 | 561 | 594 | 627 | 660 | 726 | 792 | 858 | 924 | 990
| Running, 10 mph (6 minutes/mile) | 315 | 350 | 385 | 420 | 455 | 490 | 525 | 560 | 595 | 630 | 665 | 700 | 770 | 840 | 910 | 980 | 1050
| Scrubbing the floor | 126 | 140 | 154 | 168 | 182 | 196 | 210 | 224 | 238 | 252 | 266 | 280 | 308 | 336 | 364 | 392 | 420
| Scuba diving | 171 | 190 | 209 | 228 | 247 | 266 | 285 | 304 | 323 | 342 | 361 | 380 | 418 | 456 | 494 | 532 | 570
| Shopping for groceries | 54 | 60 | 66 | 72 | 78 | 84 | 90 | 96 | 102 | 108 | 114 | 120 | 132 | 144 | 156 | 168 | 180
| Skipping rope | 257 | 285 | 313 | 342 | 370 | 399 | 428 | 456 | 484 | 513 | 541 | 570 | 627 | 684 | 741 | 798 | 855
| Snow shoveling | 176 | 195 | 215 | 234 | 253 | 273 | 292 | 312 | 332 | 351 | 371 | 390 | 429 | 468 | 507 | 546 | 585
| Snow skiing, downhill | 117 | 130 | 143 | 156 | 169 | 182 | 195 | 208 | 221 | 234 | 247 | 260 | 286 | 312 | 338 | 364 | 390
| Soccer | 176 | 195 | 215 | 234 | 253 | 273 | 292 | 312 | 332 | 351 | 371 | 390 | 429 | 468 | 507 | 546 | 585
| Squash | 185 | 205 | 225 | 246 | 266 | 287 | 308 | 328 | 349 | 369 | 389 | 410 | 451 | 492 | 533 | 574 | 615
| Stair climber machine | 144 | 160 | 176 | 192 | 208 | 224 | 240 | 256 | 272 | 288 | 304 | 320 | 352 | 384 | 416 | 448 | 480
| Stair climbing | 126 | 140 | 154 | 168 | 182 | 196 | 210 | 224 | 238 | 252 | 266 | 280 | 308 | 336 | 364 | 392 | 420
| Swimming (25 yards/minute) | 108 | 120 | 132 | 144 | 156 | 168 | 180 | 192 | 204 | 216 | 228 | 240 | 264 | 288 | 312 | 336 | 360
| Swimming (50 yards/minute) | 202 | 225 | 248 | 270 | 292 | 315 | 338 | 360 | 382 | 405 | 428 | 450 | 495 | 540 | 585 | 630 | 675
| Table Tennis | 81 | 90 | 99 | 108 | 117 | 126 | 135 | 144 | 153 | 162 | 171 | 180 | 198 | 216 | 234 | 252 | 270
| Tennis | 144 | 160 | 176 | 192 | 208 | 224 | 240 | 256 | 272 | 288 | 304 | 320 | 352 | 384 | 416 | 448 | 480
| Tennis (doubles) | 99 | 110 | 121 | 132 | 143 | 154 | 165 | 176 | 187 | 198 | 209 | 220 | 242 | 264 | 286 | 308 | 330
| Trimming hedges | 94 | 105 | 115 | 126 | 136 | 147 | 158 | 168 | 178 | 189 | 199 | 210 | 231 | 252 | 273 | 294 | 315
| Vacuuming | 68 | 75 | 82 | 90 | 98 | 105 | 112 | 120 | 128 | 135 | 142 | 150 | 165 | 180 | 195 | 210 | 225
| Volleyball (game) | 108 | 120 | 132 | 144 | 156 | 168 | 180 | 192 | 204 | 216 | 228 | 240 | 264 | 288 | 312 | 336 | 360
| Volleyball (leisurely) | 63 | 70 | 77 | 84 | 91 | 98 | 105 | 112 | 119 | 126 | 133 | 140 | 154 | 168 | 182 | 196 | 210
| Walking, 2 mph (30 minutes/mile) | 54 | 60 | 66 | 72 | 78 | 84 | 90 | 96 | 102 | 108 | 114 | 120 | 132 | 144 | 156 | 168 | 180
| Walking, 3 mph (20 minutes/mile) | 72 | 80 | 88 | 96 | 104 | 112 | 120 | 128 | 136 | 144 | 152 | 160 | 176 | 192 | 208 | 224 | 240
| Walking, 4 mph (15 minutes/mile) | 90 | 100 | 110 | 120 | 130 | 140 | 150 | 160 | 170 | 180 | 190 | 200 | 220 | 240 | 260 | 280 | 300
| Washing the car | 68 | 75 | 82 | 90 | 98 | 105 | 112 | 120 | 128 | 135 | 142 | 150 | 165 | 180 | 195 | 210 | 225
| Water skiing | 144 | 160 | 176 | 192 | 208 | 224 | 240 | 256 | 272 | 288 | 304 | 320 | 352 | 384 | 416 | 448 | 480
| Waxing the car | 90 | 100 | 110 | 120 | 130 | 140 | 150 | 160 | 170 | 180 | 190 | 200 | 220 | 240 | 260 | 280 | 300
| Weeding | 90 | 100 | 110 | 120 | 130 | 140 | 150 | 160 | 170 | 180 | 190 | 200 | 220 | 240 | 260 | 280 | 300
| Weight training (40 sec. between sets) | 230 | 255 | 280 | 306 | 332 | 357 | 382 | 408 | 433 | 459 | 484 | 510 | 561 | 612 | 663 | 714 | 765
| Weight training (60 sec. between sets) | 171 | 190 | 209 | 228 | 247 | 266 | 285 | 304 | 323 | 342 | 361 | 380 | 418 | 456 | 494 | 532 | 570
| Weight training (90 sec. between sets) | 112 | 125 | 138 | 150 | 162 | 175 | 188 | 200 | 213 | 225 | 237 | 250 | 275 | 300 | 325 | 350 | 375
| Window cleaning | 68 | 75 | 82 | 90 | 98 | 105 | 112 | 120 | 128 | 135 | 142 | 150 | 165 | 180 | 195 | 210 | 225 |
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