Calories Expended During Certain Activities:
Data from ACSM Resource Manual for Guidelines for Exercise Testing and Prescription Third Edition
| ACTIVITY* | Calories expended in 30 minutes Male (175 lbs) | Calories expended in 30 minutes Female (135 lbs) | |
| Biking 12-13.9 mph (moderate effort) | 334 | 258 | |
| Circuit Training | 334 | 258 | |
| Stretching, hatha yoga | 167 | 129 | |
| Dancing - general | 188 | 145 | |
| Dancing - ballet, modern | 251 | 193 | |
| House Cleaning - vigorous (mop, wash car) | 188 | 145 | |
| House Cleaning - light (dusting, vacuuming) | 104 | 81 | |
| Playing w/ kids moderate - walk/run | 167 | 129 | |
| Gardening | 209 | 161 | |
| Mowing lawn - Hand mower | 251 | 193 | |
| Running - 6 mph | 418 | 322 | |
| Jogging | 292 | 225 | |
| Basketball - Game | 334 | 258 | |
| Children's Games | 209 | 161 | |
| Football | 334 | 258 | |
| Frisbee | 125 | 97 | |
| Horseback Riding | 167 | 129 | |
| Skating | 292 | 225 | |
| Soccer | 292 | 225 | |
| Softball/Baseball | 209 | 161 | |
| Tennis | 292 | 225 | |
| Hiking | 251 | 193 | |
| Walking - 4 mph, level surface | 167 | 129 | |
| Walking - leisure | 146 | 113 | |
| Canoeing/Rowing - moderate | 292 | 225 | |
| Kayaking | 209 | 161 | |
| Swimming laps freestyle - moderate | 334 | 258 |
