|
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.
|
|
|
|
|
|
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
|
|
|
|
|
|
|
|
|
|
|
|
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
|
|
|
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.
