PoundsKilograms Body Weight MinutesHours Time Aerobic Dance (Casual)Aerobic Dance (Moderate)Aerobic Dance (Intense)Basketball (Full court)Basketball (Half court)CalisthenicsCycling (5.5 mph, 9 kmph)Cycling (10 mph, 16 kmph)Cycling (13 mph, 21 kmph)Cycling (Racing)Dancing (Casual)Dancing (Moderate)Dancing (Extreme)Field Sports (Competitive)FrisbieGolf (Carry Clubs)Golf (with Cart)GymnasticsHouseworkJump Rope (Fast)Jump Rope (Slow)LyingMartial ArtsRacquetballRollerblading (Casual)Rollerblading (Fast)Rowing Machine (Extreme)Rowing Machine (Moderate)Running (4 mph, 6.5 kmph)Running (5 mph, 8 kmph)Running (6 mph, 9.7 kmph)Running (7 mph, 11.3 kmph)Running (8 mph, 13 kmph)Running (10 mph, 16 kmph)Running (12 mph, 19.3 kmph)Sitting (Office work)Sitting (Quietly)SoftballStair Step (6", 15.2 cm)Stair Step (8", 20.3 cm)Stair Step (10", 25.4 cm)Stair Step (12", 30.5 cm)Standing (Office work)Standing (Quietly)Swimming (Casual)Swimming (Vigorous)Tennis (Doubles)Tennis (Singles)Volleyball (Casual)Volleyball (Vigorous)Walking (2 mph, 3.2 kmph)Walking (2.5 mph, 4 kmph)Walking (3 mph, 4.8 kmph)Walking (3.5 mph, 5.6 kmph)Walking (4 mph, 6.5 kmph)Walking (4.5 mph, 7.2 kmph)Weight Training (Intense)Weight Training (Normal)Yardwork (Heavy)Yardwork (Regular) Activity

Calories

Instructions
Enter information in left column; select appropriate menus. Click "Calculate".

To calculate "net kcalories expended" subtract Calories of activity that otherwise would have been performed from Calories of activity actually performed. [Example: 230 kcal (Walking) - 50 kcal (Sitting) = 180 net kcalories expended]

1 Calorie = 1 kcalorie = 4.18 kjoules