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