Fast Break! Challenge Resource Guide: Calories Burned Conversion chart
*Remember these are just estimates, actual calories burned may vary slightly
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Aerobics, general | 384 | 457 | 531 | 605 |
Aerobics, high impact | 413 | 493 | 572 | 651 |
Aerobics, low impact | 295 | 352 | 409 | 465 |
Aerobics, step aerobics | 502 | 598 | 695 | 791 |
Archery | 207 | 246 | 286 | 326 |
Backpacking, Hiking with pack | 413 | 493 | 572 | 651 |
Badminton | 266 | 317 | 368 | 419 |
Bagging grass, leaves | 236 | 281 | 327 | 372 |
Bakery, light effort | 148 | 176 | 204 | 233 |
Ballet, twist, jazz, tap | 266 | 317 | 368 | 419 |
Ballroom dancing, fast | 325 | 387 | 449 | 512 |
Ballroom dancing, slow | 177 | 211 | 245 | 279 |
Basketball game, competitive | 472 | 563 | 654 | 745 |
Basketball, playing, non-game | 354 | 422 | 490 | 558 |
Basketball, shooting baskets | 266 | 317 | 368 | 419 |
Basketball, wheelchair | 384 | 457 | 531 | 605 |
Bathing dog | 207 | 246 | 286 | 326 |
Bird watching | 148 | 176 | 204 | 233 |
Boating, power, speed boat | 148 | 176 | 204 | 233 |
Bowling | 177 | 211 | 245 | 279 |
Boxing, in ring | 708 | 844 | 981 | 1117 |
Boxing, punching bag | 354 | 422 | 490 | 558 |
Boxing, sparring | 531 | 633 | 735 | 838 |
Calisthenics, light, pushups, sit-ups… | 207 | 246 | 286 | 326 |
Calisthenics, fast, pushups, sit-ups… | 472 | 563 | 654 | 745 |
Canoeing, camping trip | 236 | 281 | 327 | 372 |
Canoeing, rowing, light | 177 | 211 | 245 | 279 |
Canoeing, rowing, moderate | 413 | 493 | 572 | 651 |
Canoeing, rowing, vigorous | 708 | 844 | 981 | 1117 |
Carpentry, general | 207 | 246 | 286 | 326 |
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Carrying 16 to 24 lbs, upstairs | 354 | 422 | 490 | 558 |
Carrying 25 to 49 lbs, upstairs | 472 | 563 | 654 | 745 |
Carrying heavy loads | 472 | 563 | 654 | 745 |
Carrying infant, level ground | 207 | 246 | 286 | 326 |
Carrying infant, upstairs | 295 | 352 | 409 | 465 |
Carrying moderate loads upstairs | 472 | 563 | 654 | 745 |
Carrying small children | 177 | 211 | 245 | 279 |
Children's games, hopscotch... | 295 | 352 | 409 | 465 |
Circuit training, minimal rest | 472 | 563 | 654 | 745 |
Cleaning gutters | 295 | 352 | 409 | 465 |
Cleaning, dusting | 148 | 176 | 204 | 233 |
Climbing hills, carrying up to 9 lbs | 413 | 493 | 572 | 651 |
Climbing hills, carrying 10 to 20 lb | 443 | 528 | 613 | 698 |
Climbing hills, carrying 21 to 42 lb | 472 | 563 | 654 | 745 |
Climbing hills, carrying over 42 lb | 531 | 633 | 735 | 838 |
Coaching: football, basketball, soccer | 236 | 281 | 327 | 372 |
Coal mining, general | 354 | 422 | 490 | 558 |
Construction, exterior, remodeling | 325 | 387 | 449 | 512 |
Crew, sculling, rowing, competition | 708 | 844 | 981 | 1117 |
Cricket (batting, bowling) | 295 | 352 | 409 | 465 |
Croquet | 148 | 176 | 204 | 233 |
Cross country snow skiing, slow | 413 | 493 | 572 | 651 |
Cross country skiing, moderate | 472 | 563 | 654 | 745 |
Cross country skiing, racing | 826 | 985 | 1144 | 1303 |
Cross country skiing, uphill | 974 | 1161 | 1348 | 1536 |
Cross country skiing, vigorous | 531 | 633 | 735 | 838 |
Curling | 236 | 281 | 327 | 372 |
Cycling, <10mph, leisure bicycling | 236 | 281 | 327 | 372 |
Cycling, >20mph, racing | 944 | 1126 | 1308 | 1489 |
Cycling, 10-11.9mph, light | 354 | 422 | 490 | 558 |
Cycling, 12-13.9mph, moderate | 472 | 563 | 654 | 745 |
Cycling, 14-15.9mph, vigorous | 590 | 704 | 817 | 931 |
Cycling, 16-19mph, very fast, racing | 708 | 844 | 981 | 1117 |
Cycling, mountain bike, bmx | 502 | 598 | 695 | 791 |
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Darts (wall or lawn) | 148 | 176 | 204 | 233 |
Diving, springboard or platform | 177 | 211 | 245 | 279 |
Downhill snow skiing, moderate | 354 | 422 | 490 | 558 |
Downhill snow skiing, racing | 472 | 563 | 654 | 745 |
Electrical work, plumbing | 207 | 246 | 286 | 326 |
Farming, baling hay, cleaning barn | 472 | 563 | 654 | 745 |
Farming, chasing cattle on horseback | 236 | 281 | 327 | 372 |
Farming, feeding horses or cattle | 266 | 317 | 368 | 419 |
Farming, feeding small animals | 236 | 281 | 327 | 372 |
Farming, grooming animals | 354 | 422 | 490 | 558 |
Fencing | 354 | 422 | 490 | 558 |
Fire fighter, climbing ladder, full gear | 649 | 774 | 899 | 1024 |
Fire fighter, hauling hoses on ground | 472 | 563 | 654 | 745 |
Fishing from boat, sitting | 148 | 176 | 204 | 233 |
Fishing from riverbank, standing | 207 | 246 | 286 | 326 |
Fishing from riverbank, walking | 236 | 281 | 327 | 372 |
Fishing in stream, in waders | 354 | 422 | 490 | 558 |
Fishing, general | 177 | 211 | 245 | 279 |
Fishing, ice fishing | 118 | 141 | 163 | 186 |
Flying airplane (pilot) | 118 | 141 | 163 | 186 |
Football or baseball, playing catch | 148 | 176 | 204 | 233 |
Football, competitive | 531 | 633 | 735 | 838 |
Football, touch, flag, general | 472 | 563 | 654 | 745 |
Forestry, ax chopping, fast | 1003 | 1196 | 1389 | 1582 |
Forestry, ax chopping, slow | 295 | 352 | 409 | 465 |
Forestry, carrying logs | 649 | 774 | 899 | 1024 |
Forestry, sawing by hand | 413 | 493 | 572 | 651 |
Forestry, trimming trees | 531 | 633 | 735 | 838 |
Frisbee playing, general | 177 | 211 | 245 | 279 |
Frisbee, ultimate Frisbee | 472 | 563 | 654 | 745 |
Gardening, general | 236 | 281 | 327 | 372 |
General cleaning | 207 | 246 | 286 | 326 |
Golf, driving range | 177 | 211 | 245 | 279 |
Golf, general | 266 | 317 | 368 | 419 |
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Golf, miniature golf | 177 | 211 | 245 | 279 |
Golf, using power cart | 207 | 246 | 286 | 326 |
Golf, walking and pulling clubs | 254 | 303 | 351 | 400 |
Golf, walking and carrying clubs | 266 | 317 | 368 | 419 |
Gymnastics | 236 | 281 | 327 | 372 |
Hacky sack | 236 | 281 | 327 | 372 |
Handball | 708 | 844 | 981 | 1117 |
Handball, team | 472 | 563 | 654 | 745 |
Health club exercise | 325 | 387 | 449 | 512 |
Hiking, cross country | 354 | 422 | 490 | 558 |
Hockey, field hockey | 472 | 563 | 654 | 745 |
Hockey, ice hockey | 472 | 563 | 654 | 745 |
Horseback riding, saddling horse | 207 | 246 | 286 | 326 |
Horse grooming | 354 | 422 | 490 | 558 |
Horse racing, galloping | 472 | 563 | 654 | 745 |
Horse racing, trotting | 384 | 457 | 531 | 605 |
Horse racing, walking | 153 | 183 | 212 | 242 |
Horseback riding | 236 | 281 | 327 | 372 |
Horseback riding, grooming horse | 207 | 246 | 286 | 326 |
Horseback riding, trotting | 384 | 457 | 531 | 605 |
Horseback riding, walking | 148 | 176 | 204 | 233 |
Horseshoe pitching | 177 | 211 | 245 | 279 |
Housework, light | 148 | 176 | 204 | 233 |
Housework, moderate | 207 | 246 | 286 | 326 |
Housework, vigorous | 236 | 281 | 327 | 372 |
Hunting, general | 295 | 352 | 409 | 465 |
Hunting, large game | 354 | 422 | 490 | 558 |
Hunting, small game | 295 | 352 | 409 | 465 |
Ice skating, < 9 mph | 325 | 387 | 449 | 512 |
Ice skating, average speed | 413 | 493 | 572 | 651 |
Ice skating, rapidly | 531 | 633 | 735 | 838 |
Instructing aerobics class | 354 | 422 | 490 | 558 |
Jai alai | 708 | 844 | 981 | 1117 |
Jazzercise | 354 | 422 | 490 | 558 |
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Judo, karate, jujitsu, martial arts | 590 | 704 | 817 | 931 |
Juggling | 236 | 281 | 327 | 372 |
Jumping rope, fast | 708 | 844 | 981 | 1117 |
Jumping rope, moderate | 590 | 704 | 817 | 931 |
Jumping rope, slow | 472 | 563 | 654 | 745 |
Kayaking | 295 | 352 | 409 | 465 |
Kick boxing | 590 | 704 | 817 | 931 |
Kickball | 413 | 493 | 572 | 651 |
Krav maga class | 590 | 704 | 817 | 931 |
Lacrosse | 472 | 563 | 654 | 745 |
Loading, unloading car | 177 | 211 | 245 | 279 |
Machine tooling, sheet metal | 148 | 176 | 204 | 233 |
Machine tooling, tapping, drilling | 236 | 281 | 327 | 372 |
Marching band, playing instrument | 236 | 281 | 327 | 372 |
Marching, rapidly, military | 384 | 457 | 531 | 605 |
Masonry, concrete | 413 | 493 | 572 | 651 |
Masseur, masseuse, standing | 236 | 281 | 327 | 372 |
Mild stretching | 148 | 176 | 204 | 233 |
Moving heavy objects, moving van | 443 | 528 | 613 | 698 |
Mowing lawn, riding mower | 148 | 176 | 204 | 233 |
Mowing lawn, walk, power mower | 325 | 387 | 449 | 512 |
Music, playing a cello | 118 | 141 | 163 | 186 |
Music, playing drums | 236 | 281 | 327 | 372 |
Music, playing guitar | 177 | 211 | 245 | 279 |
Music, playing piano | 148 | 176 | 204 | 233 |
Music, playing trombone | 207 | 246 | 286 | 326 |
Music, playing trumpet | 148 | 176 | 204 | 233 |
Music, playing violin | 148 | 176 | 204 | 233 |
Nursing, patient care | 177 | 211 | 245 | 279 |
Orienteering | 531 | 633 | 735 | 838 |
Paddle boat | 236 | 281 | 327 | 372 |
Paddleball, competitive | 590 | 704 | 817 | 931 |
Paddleball, playing | 354 | 422 | 490 | 558 |
Painting | 266 | 317 | 368 | 419 |
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Pistol shooting, trap shooting, range | 148 | 176 | 204 | 233 |
Playing pool, billiards | 148 | 176 | 204 | 233 |
Police, directing traffic, standing | 148 | 176 | 204 | 233 |
Police, making an arrest | 236 | 281 | 327 | 372 |
Polo | 472 | 563 | 654 | 745 |
Pushing a wheelchair | 236 | 281 | 327 | 372 |
Pushing plane in and out of hanger | 354 | 422 | 490 | 558 |
Pushing stroller, walking with children | 148 | 176 | 204 | 233 |
Race walking | 384 | 457 | 531 | 605 |
Racquetball, competitive | 590 | 704 | 817 | 931 |
Racquetball, playing | 413 | 493 | 572 | 651 |
Raking lawn | 254 | 303 | 351 | 400 |
Riding motorcycle | 148 | 176 | 204 | 233 |
Riding, snow blower | 177 | 211 | 245 | 279 |
Rock climbing, ascending rock | 649 | 774 | 899 | 1024 |
Rock climbing, mountain climbing | 472 | 563 | 654 | 745 |
Rock climbing, rappelling | 472 | 563 | 654 | 745 |
Roller blading, in-line skating | 708 | 844 | 981 | 1117 |
Roller skating | 413 | 493 | 572 | 651 |
Rowing machine, light | 207 | 246 | 286 | 326 |
Rowing machine, moderate | 413 | 493 | 572 | 651 |
Rowing machine, very vigorous | 708 | 844 | 981 | 1117 |
Rowing machine, vigorous | 502 | 598 | 695 | 791 |
Rugby | 590 | 704 | 817 | 931 |
Running, 5 mph (12 minute mile) | 472 | 563 | 654 | 745 |
Running, 5.2 mph (11.5 minute mile) | 531 | 633 | 735 | 838 |
Running, 6 mph (10 min mile) | 590 | 704 | 817 | 931 |
Running, 6.7 mph (9 min mile) | 649 | 774 | 899 | 1024 |
Running, 7 mph (8.5 min mile) | 679 | 809 | 940 | 1070 |
Running, 7.5mph (8 min mile) | 738 | 880 | 1022 | 1163 |
Running, 8 mph (7.5 min mile) | 797 | 950 | 1103 | 1256 |
Running, 8.6 mph (7 min mile) | 826 | 985 | 1144 | 1303 |
Running, 9 mph (6.5 min mile) | 885 | 1056 | 1226 | 1396 |
Running, 10 mph (6 min mile) | 944 | 1126 | 1308 | 1489 |
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Running, 10.9 mph (5.5 min mile) | 1062 | 1267 | 1471 | 1675 |
Running, cross country | 531 | 633 | 735 | 838 |
Running, general | 472 | 563 | 654 | 745 |
Running, on a track, team practice | 590 | 704 | 817 | 931 |
Running, stairs, up | 885 | 1056 | 1226 | 1396 |
Running, training, pushing wheelchair | 472 | 563 | 654 | 745 |
Sailing, competition | 295 | 352 | 409 | 465 |
Sailing, yachting, ocean sailing | 177 | 211 | 245 | 279 |
Shoveling snow by hand | 354 | 422 | 490 | 558 |
Shoveling, digging ditches | 502 | 598 | 695 | 791 |
Shuffleboard, lawn bowling | 177 | 211 | 245 | 279 |
Sit, playing with animals, light | 148 | 176 | 204 | 233 |
Sitting, light office work | 89 | 106 | 123 | 140 |
Skateboarding | 295 | 352 | 409 | 465 |
Ski machine | 413 | 493 | 572 | 651 |
Ski mobiling | 413 | 493 | 572 | 651 |
Skiing, water skiing | 354 | 422 | 490 | 558 |
Skin diving, fast | 944 | 1126 | 1308 | 1489 |
Skin diving, moderate | 738 | 880 | 1022 | 1163 |
Skin diving, scuba diving | 413 | 493 | 572 | 651 |
Skin diving or scuba diving | 708 | 844 | 981 | 1117 |
Sky diving | 177 | 211 | 245 | 279 |
Sledding, tobogganing, luge | 413 | 493 | 572 | 651 |
Snorkeling | 295 | 352 | 409 | 465 |
Snow shoeing | 472 | 563 | 654 | 745 |
Snow skiing, downhill skiing, light | 295 | 352 | 409 | 465 |
Snowmobiling | 207 | 246 | 286 | 326 |
Soccer, competitive | 590 | 704 | 817 | 931 |
Soccer, playing | 413 | 493 | 572 | 651 |
Softball or baseball | 295 | 352 | 409 | 465 |
Softball, officiating | 236 | 281 | 327 | 372 |
Softball, pitching | 354 | 422 | 490 | 558 |
Speed skating, ice, competitive | 885 | 1056 | 1226 | 1396 |
Squash | 708 | 844 | 981 | 1117 |
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Stair machine | 531 | 633 | 735 | 838 |
Standing, bartending, store clerk | 136 | 162 | 188 | 214 |
Standing, playing with children, light | 165 | 197 | 229 | 261 |
Stationary cycling, light | 325 | 387 | 449 | 512 |
Stationary cycling, moderate | 413 | 493 | 572 | 651 |
Stationary cycling, very light | 177 | 211 | 245 | 279 |
Stationary cycling, very vigorous | 738 | 880 | 1022 | 1163 |
Stationary cycling, vigorous | 620 | 739 | 858 | 977 |
Steel mill, working in general | 472 | 563 | 654 | 745 |
Stretching, hatha yoga | 236 | 281 | 327 | 372 |
Surfing, body surfing or board surfing | 177 | 211 | 245 | 279 |
Swimming backstroke | 413 | 493 | 572 | 651 |
Swimming breaststroke | 590 | 704 | 817 | 931 |
Swimming butterfly | 649 | 774 | 899 | 1024 |
Swimming laps, freestyle, fast | 590 | 704 | 817 | 931 |
Swimming laps, freestyle, slow | 413 | 493 | 572 | 651 |
Swimming leisurely, not laps | 354 | 422 | 490 | 558 |
Swimming sidestroke | 472 | 563 | 654 | 745 |
Swimming synchronized | 472 | 563 | 654 | 745 |
Swimming, treading water, fast | 590 | 704 | 817 | 931 |
Swimming, treading water, moderate | 236 | 281 | 327 | 372 |
Table tennis, ping pong | 236 | 281 | 327 | 372 |
Tae kwan do, martial arts | 590 | 704 | 817 | 931 |
Tai chi | 236 | 281 | 327 | 372 |
Tailoring, general | 148 | 176 | 204 | 233 |
Taking out trash | 177 | 211 | 245 | 279 |
Teach exercise class (& participate) | 384 | 457 | 531 | 605 |
Teach physical education class | 236 | 281 | 327 | 372 |
Tennis playing | 413 | 493 | 572 | 651 |
Tennis, doubles | 354 | 422 | 490 | 558 |
Tennis, singles | 472 | 563 | 654 | 745 |
Track and field (high jump, pole vault) | 354 | 422 | 490 | 558 |
Track and field (hurdles) | 590 | 704 | 817 | 931 |
Track and field (shot, discus) | 236 | 281 | 327 | 372 |
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Trampoline | 207 | 246 | 286 | 326 |
Truck driving, loading, unloading truck | 384 | 457 | 531 | 605 |
Typing, computer data entry | 89 | 106 | 123 | 140 |
Unicycling | 295 | 352 | 409 | 465 |
Using crutches | 295 | 352 | 409 | 465 |
Volleyball playing | 177 | 211 | 245 | 279 |
Volleyball, beach | 472 | 563 | 654 | 745 |
Volleyball, competitive | 472 | 563 | 654 | 745 |
Walk / run, playing, moderate | 236 | 281 | 327 | 372 |
Walk / run, playing, vigorous | 295 | 352 | 409 | 465 |
Walking 2.0 mph, slow | 148 | 176 | 204 | 233 |
Walking 2.5 mph | 177 | 211 | 245 | 279 |
Walking 3.0 mph, moderate | 195 | 232 | 270 | 307 |
Walking 3.5 mph, brisk pace | 224 | 267 | 311 | 354 |
Walking 3.5 mph, uphill | 354 | 422 | 490 | 558 |
Walking 4.0 mph, very brisk | 295 | 352 | 409 | 465 |
Walking 4.5 mph | 372 | 443 | 515 | 586 |
Walking 5.0 mph | 472 | 563 | 654 | 745 |
Walking downstairs | 177 | 211 | 245 | 279 |
Walking the dog | 177 | 211 | 245 | 279 |
Walking, pushing a wheelchair | 236 | 281 | 327 | 372 |
Walking, snow blower | 207 | 246 | 286 | 326 |
Walking, under 2.0 mph, very slow | 118 | 141 | 163 | 186 |
Wallyball | 413 | 493 | 572 | 651 |
Water aerobics | 236 | 281 | 327 | 372 |
Water aerobics, water calisthenics | 236 | 281 | 327 | 372 |
Water jogging | 472 | 563 | 654 | 745 |
Water polo | 590 | 704 | 817 | 931 |
Water volleyball | 177 | 211 | 245 | 279 |
Watering lawn or garden | 89 | 106 | 123 | 140 |
Weeding, cultivating garden | 266 | 317 | 368 | 419 |
Weight lifting, body building, vigorous | 354 | 422 | 490 | 558 |
Weight lifting, light workout | 177 | 211 | 245 | 279 |
Whitewater rafting, kayaking, canoeing | 295 | 352 | 409 | 465 |
Exercise & Calories Burned per Hour | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
Windsurfing, sailing | 177 | 211 | 245 | 279 |
Wrestling | 354 | 422 | 490 | 558 |