Exercise Energy Charts

The charts below provide an estimated number of Kilojoules or Calories expended at various body weights while performing a range of typical weight loss exercises for 30 minutes.

The first chart provides an estimated number of Kilojoules burned per kilo of body weight per 30 minutes and the total Kilojoules burned for a range of body weights (50, 100 and 150kg) per 30 minutes.

To calculate an estimated number of Kilojoules burned per 30 minutes of exercise for your body weight, simply multiply the Kilojoules per Kilogram figure (Kj/Kg) by your body weight in Kilograms.

The second chart provides the same information as the first chart but in Calories. Again, to calculate an estimated number of Calories burned for your specific body weight per 30 minutes of exercise, simply multiply the Calories per Kilogram figure (Cal/Kg) by your body weight in Kilograms.

Exercise Energy Chart - Kilojoules:

Activity	Kj/Kg	50Kg	100Kg	150Kg
Aerobics (low impact)	10.60	530	1060	1590
Step Aerobics (beginner)	13.36	668	1336	2004
Badminton	13.82	691	1382	2073
Basketball (game)	20.27	1014	2027	3041
Basketball (leisurely)	11.98	599	1198	1797
Bicycling, 15kph	11.52	576	1152	1728
Bicycling, 20kph	18.43	922	1843	2765
Bowling	5.07	253	507	760
Canoeing, 4kph	6.45	323	645	968
Canoeing, 6.5kph	12.44	622	1244	1866
Cross country ski (hard)	30.41	1521	3041	4562
Cross country ski (easy)	14.28	714	1428	2143
Cross country ski (mod)	20.27	1014	2027	3041
Dancing	9.22	461	922	1382
Dancing (slow)	5.07	253	507	760
Golfing (walk w/o cart)	9.22	461	922	1382
Golfing (with a cart)	6.45	323	645	968
Handball	21.19	1060	2119	3179
Hiking with 5kg load	16.59	829	1659	2488
Hiking with 10kg load	18.43	922	1843	2765
Hiking with 15kg load	21.66	1083	2166	3248
Hiking, no load	14.28	714	1428	2143
Jogging, 8kph	17.05	852	1705	2557
Jogging, 10kph	21.19	1060	2119	3179
Raquetball	18.89	945	1889	2834
Rowing (leisurely)	6.91	346	691	1037
Rowing machine	16.59	829	1659	2488
Running, 13kph	28.11	1405	2811	4216
Running, 14kph	30.41	1521	3041	4562
Running, 16kph	32.25	1613	3225	4838
Skipping rope	26.26	1313	2626	3939
Snow skiing, downhill	11.98	599	1198	1797
Soccer	17.97	898	1797	2695
Squash	18.89	945	1889	2834
Stair climber machine	14.74	737	1474	2212
Stair climbing	12.90	645	1290	1935
Swimming (25 meters per minute)	11.06	553	1106	1659
Swimming (50 meters per minute)	20.73	1037	2073	3110
Tennis	14.74	737	1474	2212
Tennis (doubles)	10.14	507	1014	1521
Volleyball (game)	11.06	553	1106	1659
Volleyball (leisurely)	6.45	323	645	968
Walking 3 kph (20 minutes per km)	5.53	276	553	829
Walking 5 kph (12 minutes per km)	7.37	369	737	1106
Walking 6 kph (10 minutes per km)	9.22	461	922	1382
Waterskiing	14.74	737	1474	2212
Weight training fast	23.50	1175	2350	3525
Weight training mod	17.51	875	1751	2626
Weight training slow	11.52	576	1152	1728

Exercise Energy Charts - Calories:

Activity	Cal/Kg	50Kg	100Kg	150Kg
Aerobics (low impact)	2.54	127	254	380
Step Aerobics (beginner)	3.20	160	320	479
Badminton	3.31	165	331	496
Basketball (game)	4.85	243	485	728
Basketball (leisurely)	2.87	143	287	430
Bicycling, 15kph	2.76	138	276	413
Bicycling, 20kph	4.41	220	441	661
Bowling	1.21	61	121	182
Canoeing, 4kph	1.54	77	154	231
Canoeing, 6.5kph	2.98	149	298	446
Cross country ski (hard)	7.28	364	728	1091
Cross country ski (easy)	3.42	171	342	513
Cross country ski (mod)	4.85	243	485	728
Dancing	2.20	110	220	331
Dancing (slow)	1.21	61	121	182
Golfing (walk w/o cart)	2.20	110	220	331
Golfing (with a cart)	1.54	77	154	231
Handball	5.07	254	507	761
Hiking with 5kg load	3.97	198	397	595
Hiking with 10kg load	4.41	220	441	661
Hiking with 15kg load	5.18	259	518	777
Hiking, no load	3.42	171	342	513
Jogging, 8kph	4.08	204	408	612
Jogging, 10kph	5.07	254	507	761
Raquetball	4.52	226	452	678
Rowing (leisurely)	1.65	83	165	248
Rowing machine	3.97	198	397	595
Running, 13kph	6.72	336	672	1009
Running, 14kph	7.28	364	728	1091
Running, 16kph	7.72	386	772	1157
Skipping rope	6.28	314	628	942
Snow skiing, downhill	2.87	143	287	430
Soccer	4.30	215	430	645
Squash	4.52	226	452	678
Stair climber machine	3.53	176	353	529
Stair climbing	3.09	154	309	463
Swimming (25 meters per minute)	2.65	132	265	397
Swimming (50 meters per minute)	4.96	248	496	744
Tennis	3.53	176	353	529
Tennis (doubles)	2.43	121	243	364
Volleyball (game)	2.65	132	265	397
Volleyball (leisurely)	1.54	77	154	231
Walking 3 kph (20 minutes per km)	1.32	66	132	198
Walking 5 kph (12 minutes per km)	1.76	88	176	265
Walking 6 kph (10 minutes per km)	2.20	110	220	331
Waterskiing	3.53	176	353	529
Weight training fast	5.62	281	562	843
Weight training mod	4.19	209	419	628
Weight training slow	2.76	138	276	413

Important Notes:

Please note that the above figures are provided as estimates only and before beginning any new exercise program, we strongly suggest you consult your doctor.