Kind of Physical Activity Speed/Intensity Energy expenditure Energy

per 1 kg weight per expenditure per 1

1 min (kcal/min) kg weight per 1
min (kJ/min)
Houseworks 0.05-0.06 0.21-0.25
Garden works 0.07-0.12 0.29-0.50
Hand sawing 0.11-0,12 0.46-0.50
Manual felling of wood 0.05-0.10 0.21-0.42
Walking 90 steps/min 0.05 0.21
100 steps/min 0.07 0.29
4.2 km/hour 0.05 0.21
6 km/hour 0.08 0.34
7 km/hour 0.09 0.38
8 km/hour 0.16 0.67
Uphill walking 0.11 0.46
Running 6.0-6.5 km/hour 0.11-0.12 0.46-0.50
9.0-10.0 km/hour 0.14-0.15 0.59-0.63
11.0-13.0 km/hour 0.18-0.24 0.76
16 km/hour 0.265 1.109
Staircase running 0.24-0.25 1.00-1.05
Swimming 0.5-0.6 km/hour 0.05-0.06 0.21-0.25
1.0-1.5 km/hour 0.07-0.08 0.29-0.34
1.8-3.0 km/hour 0.09-0.16 0.38-0.67
Cycling 4.5-5.0 km/hour 0.04-0.05 0.17-0.21
8.0-9.0 km/hour 0.05-0.06 0.21-0.25
10.0-12.0 km/hour 0.07-0.08 0.29-0.34
14.0-15.0 km/hour 0.08-0.10 0.34-0.42
18.0-20.0 km/hour 0.11-0.14 0.46-0.59
Rowing 3.0-3.5 km/hour 0.06-0.08 0.25-0.34
4.0-4.5 km/hour 0.08-0.12 0.34-0.50
5.0-5.5 km/hour 0.12-0.15 0.50-0.63
Canoeing recreational 0.04 0.16
racing 0.103 0.431
Cross-country ski-walking 0.07-0.08 0.29-0.34
Cross-country skiing 7.0-8.0 km/hour 0.11-0.12 0.46-0.50
8.0-9.0 km/hour 0.12-0.15 0.50-0.63
9.0-10.0 km/hour 0.15-0.16 0.63-0.67
10.0-12.0 km/hour 0.16-0.20 0.67-0.84
Downhill skiing 0.06-0.08 0.25-0.34
Roller-skating 8.0 km/hour 0.09 0.38
12.0 km/hour 0.13 0.55
16.0 km/hour 0.16 0.67
Skating on ice 0.06-0.16 0.25-0.67
Rope skipping 70-80 skips/min 0.16 0.67
125 skips/min 0.17 0.71
145 skips/min 0.19 0.79
Aerobics Low intensity 0.06-0.08 0.25-0.34
High intensity 0.13-0.15 0.55-0.63
Ballroom dancing 0.07-0.08 0.30-0.34
Disco dancing 0.09-0.10 0.38-0.42
Gymnastics High intensity 0.03-0.04 0.13-0.17
Basic gymnastics 0.09 0.38
Horizontal beam 0.11 0.46
Parallel bars 0.14 0.59
Vault 0.15 0.63
Bodybuilding – circuit training 0.09-0.10 0.38-0.42
Bodybuilding 0.12-0.13 0.50-0.54
Volleyball 0.06-0.07 0.25-0.30
Bedminton 0.07-0.08 0.30-0.34
Table tenis 0.06-0.07 0.25-0.30
Tenis 0.09-0.11 0.38
Soccer 0.11-0.13 0.46-0.54
Basketball 0.12-0.16 0.50-0.67
Standing shooting 0.08 0.33
Jump shooting 0.15 0.63
Passing 0.16 0.67
Jump passing 0.21 0.88
dribbling 0.23 0.96
Playing a match 0.22 0.92
Foot-tennis 0.06-0.08 0.25-0.34
Handball 0.07-0.08 0.30-0.34
Ice-hockey 0.12-0.13 0.50-0.54
Golf 0.07-0.08 0.30-0.34
Squash 0.20-0.21 0.84-0.88
Boxing 0.222 0.929
Judo 0.195 0.816
Fencing 0.20 0.84
Track and field: shot put 0.07 0.29
High jump 0.07 0.29
Long jump 0.26 1.09
Javelin throw 0.17 0.71
Sleeping 0.017 0.071
Sitting 0.023 0.096
Marching 0.142 0.594
Laying 0.022 0.092
Painting 0.077 0.322
Cooking 0.048 0.201
Vacuum-cleaning 0.045 0.188