Caloric Expenditure for Selected Everyday Tasks

Everyday Tasks	Cal/Min/lb
Sleeping	0.008
Lying quietly	0.009
Sitting eating, reading, mental work	0.011
Standing	0.012
Sitting, writing	0.012
Washing dishes	0.012
Cooking	0.013
Lecturing	0.014
Driving a car	0.015
Office work	0.016
Light housework	0.016
House painting	0.016
Shopping	0.018
Sweeping floors	0.023
Waiting on tables	0.024
Making a bed	0.027
Cleaning windows	0.028
Mowing lawn	0.028
Ironing	0.028
Gardening	0.032
Shoveling	0.043
Chopping wood	0.049

Table 8-4 Energy Expenditure for Selected Physical Activities

Physical Activity	Cal/min/lb
Aerobic dance
Low	0.050
Medium	0.060
High	0.070
Archery	0.032
Backpacking	0.052
Badminton
Average skill	0.038
High skill	0.065
Baseball
Catch	0.019
Game	0.032
Basketball
Shooting	0.034
Half court	0.040
Full court	0.060
Bicycling
Slow (5.5 mph)	0.025
Moderate (10 mph)	0.050
Fast (13 mph)	0.071
Racing (18 mph)	0.091
Billiards	0.012
Bowling	0.030
Boxing (punching bag)	0.028
Calisthenics	0.033
Canoeing
Slow (2.5 mph)	0.023
Fast (4.5 mph)	0.047
Circuit training
Without weights	0.040
With weights	0.053
Cross-country skiing
Slow (3 mph)	0.055
Medium (5 mph)	0.075
Fast (7 mph)	0.095
Fencing
Moderate	.0033
Vigorous	0.057
Field hockey	0.060
Fishing	0.016
Football
Catch	0.019
Touch	0.040
Competitive	0.068
Golf	0.036
Gymnastics
Light	0.022
Heavy	0.056
Handball	0.063
Hang Gliding	0.026
Hill climbing	0.055
Hockey
Ice	0.060
Street	0.060
Horseback Riding
Walk	0.019
Trot	0.046
Gallop	0.067
Ice Skating	0.053
Judo	0.087
Jumping rope:
Slow	0.068
Medium	0.078
Fast	0.088
Karate	0.087
Kayaking	0.038
Kick Boxing	0.076
Kickball	0.052
Lacrosse	0.087
Mountain Climbing	0.086
Racquetball
Beginner	0.050
Intermediate	0.065
Advanced	0.080
Rollerblading
Slow	0.048
Medium	0.077
Fast	0.106
Rowing
Moderate	0.036
Vigorous	0.118
Running
5 mph = 12.0 min/mile	0.070
6 mph = 10.0 min/mile	0.080
7 mph = 8.6 min/mile	0.090
8 mph = 7.5 min/mile	0.100
9 mph = 6.7 min/mile	0.110
10 mph =6 min/mile	0.115
11 mph =5.5 min/mile	0.131
Sailing	0.020
Scuba Diving	0.053
Skating
Moderate	0.040
Vigorous	0.065
Skiing: Downhill	0.060
Snowshoeing (2.5 mph)	0.067
Soccer
Casual	0.053
Competitive	0.076
Softball	0.021
Squash	0.010
Stair Climbing	0.045
Swimming (Crawl stroke)
30 yards/min	0.045
50 yards/min	0.076
Table tennis	0.030
Tennis
Doubles	0.045
Singles	0.060
Volleyball
Non-competitive	0.023
Competitive	0.036
Beach	0.060
Walking:
2 mph	0.020
3 mph	0.028
4 mph	0.042
Water Aerobics	0.030
Water skiing	0.053
Weight Lifting
Light	0.023
Free Weights	0.039
Nautilus	0.042
Universal	0.053
Whitewater Rafting	0.038
Windsurfing	0.023
Wrestling	0.091