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Shape Up America - Calories Burned
Gender
Male
Female
Weight
Pounds
Kilos
Height in feet and inches
-
Age:
years
Activity:
Select
Aqua aerobics
Athletics, high jump, long jump, triple jump, javelin, pole vault
Athletics, shot, discus, hammer
Athletics, steeplechase, hurdles
Badminton, competitive
Badminton, social
Baseball
Basketball, game
Basketball, shooting baskets
Bowling
Boxing, punching bag
Boxing, sparring
Calisthenics, heavy, vigorous effort
Calisthenics, light or moderate effort
Canoeing, rowing, light effort
Canoeing, rowing, moderate effort
Canoeing, rowing, vigorous effort
Carpentry, general
Carpentry, rain gutters, fencing
Carpentry, sawing hardwood
Carpet laying/removal
Carrying groceries upstairs
Chopping wood
Circuit training, general
Cleaning gutters
Cleaning, house, general
Conditioning exercise, health club exercise, general
Conditioning exercise, stretching, hatha yoga
Cricket [batting, bowling]
Cycling, less than 16.1 km/h
Cycling, 16.1-19.2 km/h
Cycling, 19.3-22.4 km/h
Cycling, 22.5-25.6 km/h
Cycling, 25.7-30.6 km/h, racing not drafting
Cycling, drafting at more than 30.6 km/h, very fast, racing general
Cycling, more than 32.2 km/h, racing not drafting
Cycling, BMX or mountain
Cycling, general
Cycling, stationary, 50 watts, very light effort
Cycling, stationary, 100 watts, light effort
Cycling, stationary, 150 watts, moderate effort
Cycling, stationary, 200 watts, vigorous effort
Cycling, stationary, 250 watts, very vigorous effort
Dancing, aerobic general
Dancing, ballet, modern, jazz, tap, jitterbug
Dancing, ballroom, slow
Dancing, Greek, Middle Eastern, hula, flamenco, belly, swing
Diving, springboard or platform
Elliptical trainer
Fencing
Fishing, general
Football, competitive
Frisbee, general
Frisbee, ultimate
Gardening, digging
Gardening, general
Gardening, mowing lawn
Gardening, planting trees
Gardening, raking lawn
Golf, general
Gymnastics
Handball, team
Hockey, field or ice
Horseback riding, general
Household cleaning, general
Household tasks, moderate effort
Hunting, general
Ice skating
Ironing
Judo, jujitsu, karate, kickboxing, tae kwan do
Kayaking
Lacrosse
Lawn bowls
Motorcross
Moving furniture, household items, carrying boxes
Orienteering
Painting, papering, plastering
Pilates
Polo
Rock climbing, ascending
Rock climbing, rappelling
Rollerblading
Rollerskating
Roofing
Rowing machine, general
Rugby
Running, 3 mins 26 secs per km
Running, 3 mins 44 secs per km
Running, 4 mins 9 secs per km
Running, 4 mins 20 secs per km
Running, 4 mins 40 secs per km
Running, 5 mins per km
Running, 5.5 mins per km
Running, 6 mins 12 secs per km
Running, 7 mins 10 secs per km
Running, 7.5 mins per km
Running, cross country
Running, jog/walk combination
Running, up stairs
Sailing, competition
Sailing, general
Scuba diving
Sexual activity, light effort
Sexual activity, moderate effort
Sexual activity, vigorous effort
Skateboarding
Skiing
Skipping, with rope
Sledding, tobogganing
Snorkelling
Snow shoeing
Soccer, casual
Soccer, competitive
Softball
Softball, pitching
Speed skating competitive
Squash
Stair-treadmill ergometer, general
Step aerobics, high step
Step aerobics, low step
Stretching
Surfing, body or board
Sweeping floors, carpets
Swimming laps, freestyle, moderate or light effort
Swimming laps, freestyle, vigorous
Swimming, backstroke
Swimming, breaststroke
Swimming, butterfly
Table tennis [ping pong]
Tai chi
Tennis, doubles
Tennis, general
Tennis, singles
Touch football
Trampoline
Vacuuming
Volleyball, 6-9 member team
Volleyball, beach
Volleyball, indoor competitive
Walk/run, playing with animals - moderate
Walk/run, playing with children - moderate
Walking the dog
Walking, 3.2 kph
Walking, 4.02 kph
Walking, 4.82 kph
Walking, 5.6 kph
Walking, 6.4 kph
Walking, 7.24 kph
Walking, 8 kph
Watching TV, sitting quietly
Water aerobics
Water jogging
Water polo
Waterskiiing
Weight lifting, light or moderate effort
Weight lifting, vigorous effort
Wiring, plumbing
Wrestling match
Yoga, hatha
Length of time:
minutes
Calories burned
This is an estimate of the calories you burn doing a particular activity.
Activity:
Time:
Calories burned
Calories burned per hour