Exercise Energy Chart - Kilojoules
Estimated energy expenditure in kilojoules (kJ) per hour for various physical activities at different body weights.
| Activity | kJ/kg | 50 kg | 100 kg | 150 kg |
|---|---|---|---|---|
| Aerobics (low impact) | 10.60 | 530 | 1,060 | 1,590 |
| Step Aerobics (beginner) | 13.36 | 668 | 1,336 | 2,004 |
| Badminton | 13.82 | 691 | 1,382 | 2,073 |
| Basketball (game) | 20.27 | 1,014 | 2,027 | 3,041 |
| Basketball (leisurely) | 11.97 | 599 | 1,197 | 1,796 |
| Bicycling, 15kph | 11.52 | 576 | 1,152 | 1,728 |
| Bicycling, 20kph | 18.42 | 921 | 1,842 | 2,763 |
| Bowling | 5.07 | 254 | 507 | 761 |
| Canoeing, 4kph | 6.44 | 322 | 644 | 966 |
| Canoeing, 6.5kph | 12.43 | 622 | 1,243 | 1,865 |
| Cross country ski (hard) | 30.44 | 1,522 | 3,044 | 4,566 |
| Cross country ski (easy) | 14.28 | 714 | 1,428 | 2,142 |
| Cross country ski (mod) | 20.27 | 1,014 | 2,027 | 3,041 |
| Dancing | 9.22 | 461 | 922 | 1,383 |
| Dancing (slow) | 5.07 | 254 | 507 | 761 |
| Golfing (walk w/o cart) | 9.22 | 461 | 922 | 1,383 |
| Golfing (with a cart) | 6.44 | 322 | 644 | 966 |
| Handball | 21.18 | 1,059 | 2,118 | 3,177 |
| Hiking with 5kg load | 16.58 | 829 | 1,658 | 2,487 |
| Hiking with 10kg load | 18.42 | 921 | 1,842 | 2,763 |
| Hiking with 15kg load | 21.64 | 1,082 | 2,164 | 3,246 |
| Hiking, no load | 14.28 | 714 | 1,428 | 2,142 |
| Jogging, 8kph | 17.04 | 852 | 1,704 | 2,556 |
| Jogging, 10kph | 21.18 | 1,059 | 2,118 | 3,177 |
| Raquetball | 18.88 | 944 | 1,888 | 2,832 |
| Rowing (leisurely) | 6.90 | 345 | 690 | 1,035 |
| Rowing machine | 16.58 | 829 | 1,658 | 2,487 |
| Running, 13kph | 28.13 | 1,407 | 2,813 | 4,220 |
| Running, 14kph | 30.44 | 1,522 | 3,044 | 4,566 |
| Running, 16kph | 32.29 | 1,615 | 3,229 | 4,844 |
| Skipping rope | 26.28 | 1,314 | 2,628 | 3,942 |
| Snow skiing, downhill | 11.97 | 599 | 1,197 | 1,796 |
| Soccer | 17.96 | 898 | 1,796 | 2,694 |
| Squash | 18.88 | 944 | 1,888 | 2,832 |
| Stair climber machine | 14.74 | 737 | 1,474 | 2,211 |
| Stair climbing | 12.89 | 645 | 1,289 | 1,934 |
| Swimming (25m/min) | 11.06 | 553 | 1,106 | 1,659 |
| Swimming (50m/min) | 20.73 | 1,037 | 2,073 | 3,110 |
| Tennis | 14.74 | 737 | 1,474 | 2,211 |
| Tennis (doubles) | 10.14 | 507 | 1,014 | 1,521 |
| Volleyball (game) | 11.06 | 553 | 1,106 | 1,659 |
| Volleyball (leisurely) | 6.44 | 322 | 644 | 966 |
| Walking 3kph | 5.53 | 277 | 553 | 830 |
| Walking 5kph | 7.36 | 368 | 736 | 1,104 |
| Walking 6kph | 9.22 | 461 | 922 | 1,383 |
| Waterskiing | 14.74 | 737 | 1,474 | 2,211 |
| Weight training fast | 23.49 | 1,175 | 2,349 | 3,523 |
| Weight training mod | 17.50 | 875 | 1,750 | 2,625 |
| Weight training slow | 11.52 | 576 | 1,152 | 1,728 |
Showing 49 activities. Click any activity name to view a detailed calculator.
About This Chart
These are estimated energy expenditure values in kilojoules (kJ) per hour for various physical activities. Values depend on body weight - heavier individuals burn more energy performing the same activity. Actual results vary based on fitness level, intensity, technique, and metabolism. 1 kilojoule = 0.239 calories (or approximately divide by 4.184).
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