Your Weight	Duration of Activity
	pounds	min
Activity	Select your activityAerobics, Step: 10inch - 12inch stepAerobics, Step: 6inch - 8inch stepAerobics: high impactAerobics: low impactAerobics: waterArchery: non-huntingBadminton: general, socialBakery: general, moderate effortBartending/ServerBasketball: officiating a gameBasketball: playing a gameBasketball: shooting baskets Basketball: wheelchairBicycling, Stationary: moderate, 150 wattsBicycling, Stationary: vigorous, 200 wattsBicycling: > 20 mph, racing, not draftingBicycling: 12-13.9 mph, leisure, moderate effortBicycling: 14-15.9 mph, leisure racing, fast, vigorousBicycling: 16-19 mph, very fast, not draftingBicycling: BMX or mountainBilliards BowlingBoxing: in the ringBoxing: punching bagBoxing: sparringBuilding Road: hauling debris, driving heavy machineryCalisthenics: Moderate, back exercises, going up and down from the floorCalisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullupsCarpentry WorkCarpentry, installing rain gutters, building fenceCarpentry: finish or refinish furniture or cabinetsCarrying & stacking woodCaulking: bathroom, windowsChild games: moderate, hop-scotch, jacks, etc.Child-care: bathing, feeding, etc.Chopping & splitting woodCircuit Training: w/some aerobic, minimal restCleaning House: generalCleaning rain guttersCleaning: light dusting, straightening up, taking out trash, etc.Coaching SportsCoaching: football, soccer, basketball, etc.Coal MiningComputer WorkConstruction: outside, remodelingCooking / Food PreparationCrafts: Standing, light effortCricket: batting, bowlingCurlingCustodial Word: general cleaning, moderate effortDancing: disco, ballroom, square, line, Irish step, polkaDancing: Fast, ballet, twistDancing: slow, waltz, foxtrot, tango, fox trotDigging, spading dirt, compostingDriving vehicle to workElectrical WorkElliptical Trainer: generalFencingFirefightingFood Shopping: with or without cartFootball or Baseball: playing catchFootball: competitiveFootball: touch, flag, generalForestry, generalForestry: planting trees by handFrisbee: generalFrisbee: UltimateGardening: generalGardening: weedingGolf: carrying clubsGolf: driving range, miniatureGolf: using cartGolf: walking and pulling clubsGymnastics: generalHacky sackHandball: generalHandball: teamHang GlidingHang sheet rock, paper or plaster wallsHeavy Cleaning: wash car, windowsHeavy Equip. OperatorHiking: cross-countryHockey: field & iceHorse GroomingHorseback Riding: generalIce Skating: generalIroningKayakingLay or remove carpet/tileLaying sod / crushed rockLight Office WorkLocksmithMaking BedMartial Arts: judo, karate, kick boxing, tae kwan doMasonryMasseur, standingMotor-CrossMoving / Pushing heavy objects >75 lbs. Moving: carrying boxesMoving: household furnitureMoving: unpackingMowing Lawn: push, handMowing Lawn: push, powerOperate Snow Blower: walkingOrienteeringPaint outside of homePaint, paper, remodel: insidePatient Care: NursingPlant treesPlanting seedlings, shrubsPlaying w/kids: moderate effortPlaying w/kids: vigorous effortPlumbingPolice Officer: making an arrestPoloPrinting: operator, standingRace WalkingRacquetball: casual, generalRacquetball: competitiveRaking LawnReading: sittingRiders: general (ie., HealthRider)Riding in a bus or vehicle to workRock Climbing: ascendingRock Climbing: rappellingRollerblade / In-Line SkatingRoofingRope Jumping: general, moderateRowing, Stationary: moderate, 100 wattsRowing, Stationary: vigorous, 150 wattsRunning: 10 mph (6 min/mile)Running: 5 mph (12 min/mile)Running: 5.2 mph (11.5 min/mile)Running: 6 mph (10 min/mile)Running: 6.7 mph (9 min/mile)Running: 7 mph (8.5 min/mile)Running: 8.6 mph (7 min/mile)Running: cross-countryRunning: on track, team practiceRunning: stairs, upRunning: training, pushing wheelchair, marathon wheelingSacking grass or leavesSanding floors with a power sanderScuba or skin divingShoe Repair: generalShoveling Snow: by handSitting in ClassSitting: light office work, meetingSkateboardingSki Machine: generalSkiing: cross-country, light effort, general, 2.5 mphSkiing: cross-country, vigorous, 5.0 - 7.9 mphSkiing: downhill, moderate effortSkiing: downhill, vigorous effort, racingSky divingSledding, luge, toboggan, bobsledSleepingSnorkelingSnow ShoeingSoccer: competitive playSoccer: generalSoftball or Baseball: slow or fast pitch, generalSoftball: OfficiatingSoftball: pitchingSquashStair Step Machine: General, without supporting any bodyweight on hand rails Standing in lineStanding: bathing dogStanding: filing, light workSteel Mill: generalStorm Windows: hangingStretching: Mild, Hatha YogaSurfing: body or boardSweeping: garage, sidewalks, outside of houseSwimming: backstrokeSwimming: breaststrokeSwimming: butterflySwimming: crawl, moderate, 50 yds/minSwimming: general, leisurely, no lapsSwimming: lake, ocean, riverSwimming: laps, vigorousSwimming: synchronizedSwimming: treading, moderate effortTable Tennis / Ping PongTai ChiTeaching aerobicsTennis: doubles, competitiveTennis: general playTennis: singles, competitiveTheater WorkTrack & Field: high jump, long jump, triple jump, javelin, pole vaultTrack & Field: shot, discus, hammer throwTrack & Field: steeplechase, hurdlesTrimming shrubs/trees: manual cutterTrimming: using edger, power cutter, etc.Truck Driving: loading and unloading truckTyping: Computer, electric or manualVacuumingVolleyball: beachVolleyball: competitive, gymnasium playVolleyball: non-competitive, general play, 6 - 9 member teamWalk: 2 mph (30 min/mi)Walk: 3 mph (20 min/mi)Walk: 3.5 mph (17 min/mi)Walk: 4 mph (15 min/mi)Walk: 4.5 mph (13 min/mi)Walk: 5 mph (12 min/mi)Walking: work breakWatching TVWater PoloWater SkiingWater VolleyballWatering plants, by handWeight Lifting: Light, free weight, nautilus or universal-typeWeight Lifting: Vigorous, free weight, nautilus or universal-typeWeldingWhitewater: rafting, kayakingWiring and PlumbingWorkshop: general carpentryWrestling: one match = 5 minutesYard: applying seed or fertilizer, walkingYard: watering by hand, standing/walking
Activity Duration (min) Calories

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