Equivalents

These equivalents are based on the calories expended. You would burn the same number of calories in a minute of this activity as with taking this number of walking steps.

  • Walking 3 mph - 100
  • Walking slow - under 2 mph - 61
  • Walking slow - 2 mph - 67
  • Walking 3.5 miles per hour - 115
  • Walking 4 miles per hour - 152
  • Walking 5 miles per hour - 242
  • Racewalking - 197
  • Aerobic dance - 197
  • Backpacking - 212
  • Badminton - 136
  • Ballroom dancing - fast - 167
  • Ballroom dancing - slow - 91
  • Basketball - shooting baskets - 136
  • Basketball game - 242
  • Bicycling - 242
  • Bicycling fast - 364
  • Bicycling under 10 mph - 121
  • Billiards/pool - 76
  • Bowling - 91
  • Calisthenics - vigorous - 242
  • Calisthenics - light to moderate - 106
  • Canoeing - 106
  • Children's playground games - 136
  • Circuit training - 242
  • Climbing - rock or mountain - 273
  • Cooking - 61
  • Croquet - 76
  • Fencing - 182
  • Fishing - 91
  • Football - 242
  • Frisbee - 91
  • Gardening - 121
  • Golf - 136
  • Gymnastics - 121
  • Handball - 364
  • Health club exercise, general - 167
  • Hiking - 182
  • Hiking - orienteering - 273
  • Hockey - field and ice - 242
  • Home/auto repair and shop tasks - 91
  • Horseback riding - 121
  • House cleaning - 91
  • Hunting - 152
  • Ice Skating - 212
  • Inline skating - 364
  • Jazzercise - 182
  • Jogging - 212
  • Jogging on mini-trampoline - 136
  • Jump rope - 303
  • Kayaking - 152
  • Kickball - 212
  • Lacrosse - 242
  • Lawn bowling, shuffleboard - 91
  • Lawn mowing -power mower - 152
  • Martial arts - 303
  • Miniature golf - 91
  • Punching bag - 182
  • Raking lawn and leaves - 121
  • Racquetball - 212
  • Roller skating - 212
  • Rowing machine - 212
  • Rowing machine, vigorous - 258
  • Rugby - 303
  • Running - 5 mph - 12 minute miles - 242
  • Running - 6 mph - 10 minute miles - 303
  • Running - 7 mph - 8.5 minute miles - 348
  • Running - 8 mph - 7.5 minute miles - 409
  • Sailing, boat and board, windsurfing - 91
  • Scuba diving - 212
  • Shopping - 70
  • Sitting - 30
  • Skateboarding - 152
  • Ski machine - 212
  • Skiing - cross country - 242
  • Skiing - downhill - 182
  • Skimobiling - 212
  • Sledding - 212
  • Snorkeling - 152
  • Snowmobiling - 106
  • Soccer - 212
  • Softball - 152
  • Square dancing - 136
  • Squash - 364
  • Stairmaster - 273
  • Stationary bicycling (moderate effort) - 212
  • Stationary bicycling (vigorous effort) - 318
  • Step aerobics - 273
  • Stretching, yoga - 76
  • Surfing - 91
  • Swimming laps - moderate - 212
  • Swimming laps - vigorous - 303
  • Swimming leisurely - 182
  • Table tennis - 121
  • Tai chi - 121
  • Tennis - 212
  • Volleyball - 121
  • Water aerobics - 121
  • Water aerobics - 121
  • Water jogging - 242
  • Water polo - 303
  • Waterskiing - 182
  • Weight lifting, moderate effort - 121
  • Weight lifting, vigorous effort - 182
  • Wrestling - 182
  • Yoga - 76