iDECIDE - Tools

Energy Output of Various Activities

ACTIVITY	For 1 minute		For 30 minutes
	Per kilogram body weight		Male (64kg)		Female (55kg)
	kJ	Cals	kJ	Cals	kJ	Cals
Sleeping	0.076	0.018	147	35	126	30
Sitting (quietly)	0.088	0.021	168	40	147	35
Sitting (eating)	0.097	0.023	185	44	160	38
Standing (quietly)	0.109	0.026	210	50	181	43
Typing (electric)	0.113	0.027	218	52	189	45
Sitting (writing)	0.121	0.029	235	56	202	48
Ironing	0.137	0.033	265	63	227	54
Piano playing (sitting)	0.168	0.040	323	77	277	66
Canoeing (leisure)	0.185	0.044	353	84	307	73
Cooking	0.189	0.045	361	86	311	74
Volleyball	0.210	0.050	403	96	340	83
Dancing (Ballroom)	0.214	0.051	412	98	353	84
Walking slowly 4km/h (Male)	0.231	0.055	445	106	-	-
Walking slowly 4km/h (Female)	0.244	0.058	-	-	403	96
Light housework	0.252	0.060	483	115	416	99
Mopping floor	0.260	0.062	500	119	428	102
Fishing	0.260	0.062	500	119	428	102
Shopping (Female)	0.260	0.062	-	-	428	102
Cycling (leisure)	0.269	0.064	517	123	445	106
Gymnastics	0.277	0.066	533	127	458	109
Table tennis	0.286	0.068	550	131	470	112
Walking briskly 6km/h (Female)	0.307	0.073	-	-	504	120
Walking briskly 6km/h (Male)	0.311	0.074	596	142	-	-
Golf	0.357	0.085	685	163	588	140
Badminton	0.407	0.097	781	186	672	160
Dancing (aerobic medium)	0.433	0.103	832	198	714	170
Tennis	0.458	0.109	878	209	756	180
Jogging (slow 7km/h)	0.470	0.112	903	215	777	185
Climbing hills (with no load)	0.508	0.121	974	232	840	200
Swimming (crawl, slow)	0.538	0.128	1033	246	886	211
Climbing hills (with 5kg load)	0.542	0.129	1042	248	895	213
Football	0.554	0.132	1063	253	916	218
Dancing (aerobic intense)	0.567	0.135	1088	259	937	223
Basketball	0.580	0.138	1113	265	958	228
Running (slow, 8km/h, Male)	0.613	0.146	1176	280	-	-
Running (slow, 8km/h, Female)	0.643	0.153	-	-	1058	252
Swimming (crawl, fast)	0.655	0.156	1260	300	1080	257
Swimming (breaststroke)	0.680	0.162	1306	311	1121	267
Swimming (backstroke)	0.710	0.169	1361	324	1172	279
Cycling (racing)	0.710	0.169	1361	324	1172	279
Running (med, 10km/h, Male)	0.731	0.174	1403	334	-	-
Running (med, 10km/h, Female)	0.764	0.182	-	-	1260	300
Running (fast, 12km/h)	0.840	0.200	1613	384	-	-
Squash	0.890	0.212	1709	407	1470	350

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