Exercise Energy Charts

Exercise Energy Charts

The charts below provide an estimated number of Kilojoules or Calories expended at various body weights while performing a range of 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.

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