These numbers are for 150 lbs. of bodyweight and for 60 minutes. You can go to http://primusweb.com/fitnesspartner/jumpsite/calculat.htm to update the calculations.
| Gym Activities | |||
| Aerobics: low impact | 340.9 | Aerobics: high impact | 477.2 |
| Aerobics, Step: 6" - 8" step | 579.5 | Aerobics, Step: 10" - 12" step | 681.8 |
| Aerobics: water | 272.7 | Bicycling, Stationary: moderate, 150 watts | 477.2 |
| Bicycling, Stationary: vigorous, 200 watts | 715.9 | Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups | 545.4 |
| Calisthenics: Moderate, back exercises, going up and down from the floor | 238.6 | Circuit Training: w/some aerobic, minimal rest | 545.4 |
| Elliptical Trainer: general | 490.9 | Riders: general (ie., HealthRider) | 272.7 |
| Rowing, Stationary: moderate, 100 watts | 477.2 | Rowing, Stationary: vigorous, 150 watts | 579.5 |
| Ski Machine: general | 477.2 | Stair Step Machine: General, without supporting any bodyweight on hand rails | 613.6 |
| Stretching: Mild, Hatha Yoga | 170.4 | Teaching aerobics | 409 |
| Weight Lifting: Light, free weight, nautilus or universal-type | 204.5 | Weight Lifting: Vigorous, free weight, nautilus or universal-type | 409 |
| Training and Sport Activities | |||
| Archery: non-hunting | 238.6 | Badminton: general, social | 306.8 |
| Basketball: playing a game | 545.4 | Basketball: wheelchair | 443.1 |
| Basketball: shooting baskets | 306.8 | Basketball: officiating a game | 477.2 |
| Billiards | 170.4 | Bicycling: BMX or mountain | 579.5 |
| Bicycling: 12-13.9 mph, leisure, moderate effort | 545.4 | Bicycling: 14-15.9 mph, leisure racing, fast, vigorous | 681.8 |
| Bicycling: 16-19 mph, very fast, not drafting | 818.1 | Bicycling: > 20 mph, racing, not drafting | 1090.9 |
| Bowling | 204.5 | Boxing: sparring | 613.6 |
| Boxing: punching bag | 409 | Boxing: in the ring | 818.1 |
| Coaching: football, soccer, basketball, etc. | 272.7 | Cricket: batting, bowling | 340.9 |
| Curling | 272.7 | Dancing: Fast, ballet, twist | 327.2 |
| Dancing: disco, ballroom, square, line, Irish step, polka | 306.8 | Dancing: slow, waltz, foxtrot, tango, fox trot | 204.5 |
| Fencing | 409 | Football: competitive | 613.6 |
| Football: touch, flag, general | 545.4 | Football or Baseball: playing catch | 170.4 |
| Frisbee: general | 204.5 | Frisbee: Ultimate | 545.4 |
| Golf: carrying clubs | 306.8 | Golf: using cart | 238.6 |
| Golf: driving range, miniature | 204.5 | Golf: walking and pulling clubs | 293.1 |
| Gymnastics: general | 272.7 | Hacky sack | 272.7 |
| Handball: general | 818.1 | Handball: team | 545.4 |
| Hang Gliding | 238.6 | Hiking: cross-country | 409 |
| Hockey: field & ice | 545.4 | Horseback Riding: general | 272.7 |
| Ice Skating: general | 477.2 | Kayaking | 340.9 |
| Martial Arts: judo, karate, kick boxing, tae kwan do | 681.8 | Motor-Cross | 272.7 |
| Orienteering | 613.6 | Polo | 681.8 |
| Race Walking | 443.1 | Racquetball: competitive | 681.8 |
| Racquetball: casual, general | 477.2 | Rock Climbing: ascending | 749.9 |
| Rock Climbing: rappelling | 545.4 | Rollerblade / In-Line Skating | 852.2 |
| Rope Jumping: general, moderate | 681.8 | Running: 5 mph (12 min/mile) | 545.4 |
| Running: 5.2 mph (11.5 min/mile) | 613.6 | Running: 6 mph (10 min/mile) | 681.8 |
| Running: 6.7 mph (9 min/mile) | 749.9 | Running: 7 mph (8.5 min/mile) | 784 |
| Running: 8.6 mph (7 min/mile) | 954.5 | Running: 10 mph (6 min/mile) | 1090.9 |
| Running: training, pushing wheelchair, marathon wheeling | 545.4 | Running: cross-country | 613.6 |
| Running: stairs, up | 1022.7 | Running: on track, team practice | 681.8 |
| Scuba or skin diving | 477.2 | Skateboarding | 340.9 |
| Skiing: cross-country, light effort, general, 2.5 mph | 477.2 | Skiing: cross-country, vigorous, 5.0 - 7.9 mph | 613.6 |
| Skiing: downhill, moderate effort | 409 | Skiing: downhill, vigorous effort, racing | 545.4 |
| Sky diving | 238.6 | Sledding, luge, toboggan, bobsled | 477.2 |
| Snorkeling | 340.9 | Snow Shoeing | 545.4 |
| Soccer: general | 477.2 | Soccer: competitive play | 681.8 |
| Softball or Baseball: slow or fast pitch, general | 340.9 | Softball: Officiating | 272.7 |
| Softball: pitching | 409 | Squash | 818.1 |
| Surfing: body or board | 204.5 | Swimming: general, leisurely, no laps | 409 |
| Swimming: laps, vigorous | 681.8 | Swimming: backstroke | 477.2 |
| Swimming: breaststroke | 681.8 | Swimming: butterfly | 749.9 |
| Swimming: crawl, moderate, 50 yds/min | 545.4 | Swimming: treading, moderate effort | 545.4 |
| Swimming: lake, ocean, river | 409 | Swimming: synchronized | 545.4 |
| Table Tennis / Ping Pong | 272.7 | Tai Chi | 272.7 |
| Tennis: singles, competitive | 545.4 | Tennis: doubles, competitive | 340.9 |
| Tennis: general play | 477.2 | Track & Field: shot, discus, hammer throw | 272.7 |
| Track & Field: high jump, long jump, triple jump, javelin, pole vault | 409 | Track & Field: steeplechase, hurdles | 681.8 |
| Volleyball: non-competitive, general play, 6 - 9 member team | 204.5 | Volleyball: competitive, gymnasium play | 545.4 |
| Volleyball: beach | 545.4 | Walk: 2 mph (30 min/mi) | 170.4 |
| Walk: 3 mph (20 min/mi) | 225 | Walk: 3.5 mph (17 min/mi) | 259 |
| Walk: 4 mph (15 min/mi) | 340.9 | Walk: 4.5 mph (13 min/mi) | 429.5 |
| Walk: 5 mph (12 min/mi) | 545.4 | Water Skiing | 409 |
| Water Polo | 681.8 | Water Volleyball | 204.5 |
| Whitewater: rafting, kayaking | 340.9 | Wrestling: one match = 5 minutes | 409 |
| Outdoor Home Maintenance / Improvement Activities | |||
| Carpentry, installing rain gutters, building fence | 409 | Carrying & stacking wood | 340.9 |
| Chopping & splitting wood | 409 | Cleaning rain gutters | 340.9 |
| Digging, spading dirt, composting | 340.9 | Gardening: general | 272.7 |
| Gardening: weeding | 306.8 | Laying sod / crushed rock | 340.9 |
| Mowing Lawn: push, hand | 409 | Mowing Lawn: push, power | 374.9 |
| Operate Snow Blower: walking | 306.8 | Paint outside of home | 340.9 |
| Planting seedlings, shrubs | 306.8 | Plant trees | 306.8 |
| Raking Lawn | 293.1 | Roofing | 409 |
| Sacking grass or leaves | 272.7 | Shoveling Snow: by hand | 409 |
| Storm Windows: hanging | 340.9 | Sweeping: garage, sidewalks, outside of house | 272.7 |
| Trimming shrubs/trees: manual cutter | 306.8 | Trimming: using edger, power cutter, etc. | 238.6 |
| Watering plants, by hand | 170.4 | Workshop: general carpentry | 204.5 |
| Yard: applying seed or fertilizer, walking | 170.4 | Yard: watering by hand, standing/walking | 102.2 |
| Indoor Home Repair / Improvement Activities | |||
| Carpentry: finish or refinish furniture or cabinets | 306.8 | Caulking: bathroom, windows | 306.8 |
| Crafts: Standing, light effort | 122.7 | Hang sheet rock, paper or plaster walls | 204.5 |
| Lay or remove carpet/tile | 306.8 | Paint, paper, remodel: inside | 306.8 |
| Sanding floors with a power sander | 306.8 | Wiring and Plumbing | 204.5 |
| Home & Daily Life Activities | |||
| Child-care: bathing, feeding, etc. | 204.5 | Child games: moderate, hop-scotch, jacks, etc. | 272.7 |
| Cleaning House: general | 204.5 | Cleaning: light dusting, straightening up, taking out trash, etc. | 170.4 |
| Cooking / Food Preparation | 136.3 | Food Shopping: with or without cart | 156.8 |
| Heavy Cleaning: wash car, windows | 204.5 | Ironing | 156.8 |
| Making Bed | 136.3 | Moving: household furniture | 409 |
| Moving: carrying boxes | 381.8 | Moving: unpacking | 238.6 |
| Playing w/kids: moderate effort | 272.7 | Playing w/kids: vigorous effort | 340.9 |
| Reading: sitting | 68.1 | Standing in line | 81.8 |
| Standing: bathing dog | 238.6 | Sleeping | 61.3 |
| Vacuuming | 238.6 | Watching TV | 68.1 |
| Office Activities | |||
| Driving vehicle to work | 136.3 | Sitting: light office work, meeting | 102.2 |
| Standing: filing, light work | 156.8 | Riding in a bus or vehicle to work | 68.1 |
| Typing: Computer, electric or manual | 102.2 | Walking: work break | 238.6 |
| Occupational Activities | |||
| Bartending/Server | 136.3 | Bakery: general, moderate effort | 272.7 |
| Building Road: hauling debris, driving heavy machinery | 409 | Carpentry Work | 238.6 |
| Coaching Sports | 272.7 | Coal Mining | 409 |
| Computer Work | 102.2 | Construction: outside, remodeling | 374.9 |
| Custodial Word: general cleaning, moderate effort | 238.6 | Electrical Work | 238.6 |
| Firefighting | 818.1 | Forestry, general | 545.4 |
| Forestry: planting trees by hand | 409 | Heavy Equip. Operator | 170.4 |
| Horse Grooming | 409 | Light Office Work | 102.2 |
| Locksmith | 238.6 | Masonry | 477.2 |
| Masseur, standing | 272.7 | Moving / Pushing heavy objects >75 lbs. | 511.3 |
| Patient Care: Nursing | 204.5 | Plumbing | 238.6 |
| Police Officer: making an arrest | 272.7 | Printing: operator, standing | 156.8 |
| Sitting in Class | 122.7 | Shoe Repair: general | 170.4 |
| Steel Mill: general | 545.4 | Theater Work | 163.6 |
| Truck Driving: loading and unloading truck | 443.1 | Welding | 204.5 |
From http://primusweb.com/fitnesspartner/
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