appendix C
game of billiards. To determine the energy cost of participation,
multiply the caloric value per minute (2.6 kCal) by 30
to obtain the 30-minute gross expenditure of 78 kCal. If the
same individual does aerobic dance for 45 minutes, the gross
(value includes resting energy expenditure) energy expended
would be calculated as 6.4 kCal ϫ 45 minutes, or 288 kCal.
Energy Expenditure in Household,
Occupational, Recreational,
and Sports Activitiesa,b
HOW TO USE APPENDIX C
Refer to the column that comes closest to current body mass.
Multiply the number in this column by the number of minutes
you spend in an activity. Suppose an individual weighing
62.3 kg (137 lb) spends 30 minutes playing a casual
a
All values for energy expenditure are in kilocalories (kCal) per minute.
b
Copyright © 2006 by Frank I. Katch, Victor L. Katch, and William D. McArdle, and Fitness Technologies, Inc., 5043 Via Lara Lane, Santa
Barbara, CA 93111 (Fkatch@mac.com). No part of this appendix may be reproduced in any manner without written permission from the
copyright holders.
1
2 APPENDIX
YOUR BODY WEIGHT
KG 47 50 53 56 59 62 65 68
ACTIVITY LB 104 110 117 123 130 137 143 150
Archery
nonhunting, 2.9 3.2 3.4 3.6 3.8 4.0 4.2
recreational
Backpacking
without load 5.7 6.1 6.4 6.8 7.1 7.5 7.9 8.2
Badminton
leisure 4.6 4.9 5.1 5.4 5.7 6.0 6.3 6.6
Baking, general (F) 1.6 1.8 1.9 2.0 2.1 2.2 2.3 2.4
Baseball
catcher 4.5 4.8 5.1 5.4 5.6 5.9 6.2
infielder 3.8 4.3 4.5 4.7 5.0 5.2 5.5
outfielder 3.7 4.1 4.3 4.5 4.8 5.0 5.2
pitcher 4.6 5.2 5.5 5.8 6.1 6.4 6.7
playing catch 2.1 2.3 2.5 2.6 2.7 2.8 3.0
Basketball
game (pickup, 6.6 7.4 7.8 8.3 8.7 9.1 9.5
playground)
Bench stepping
30 step-cycles/min 7.3 8.3 8.8 9.2 9.7 10.2 10.6
8 in. bench
30 step-cycles/min 8.7 9.9 10.4 11.0 11.6 12.1 12.7
12 in. bench
Bowling 4.4 4.8 5.2 5.4 5.7 6.0 6.3 6.6
Calisthenics, warm-ups 3.4 3.7 4.0 4.2 4.4 4.7 4.9 5.1
Circuit resistance training
Free weights 4.0 4.3 4.5 4.8 5.0 5.3 5.5 5.8
Hydraulic 6.2 6.6 7.0 7.4 7.8 8.2 8.6 9.0
Nautilus 4.3 4.6 4.9 5.2 5.5 5.8 6.0 6.3
Universal 5.3 5.8 6.2 6.5 6.9 7.2 7.5 7.9
Cooking (F) 2.1 2.3 2.4 2.5 2.7 2.8 2.9 3.1
Cooking (M) 2.3 2.4 2.5 2.7 2.8 3.0 3.1 3.3
Cycling
leisure, 5.5 mph 3.0 3.2 3.4 3.6 3.8 4.0 4.2 4.4
leisure, 9.4 mph 4.8 5.0 5.3 5.6 5.9 6.2 6.5 6.8
racing, fast 8.0 8.5 9.0 9.5 10.0 10.5 11.0 11.5
Dancing
aerobic, easy 4.3 4.8 5.2 5.6 5.9 6.2 6.4 6.7
aerobic, medium 4.8 5.2 5.5 5.8 6.1 6.4 6.7 7.0
aerobic, intense 6.3 6.7 7.1 7.5 7.9 8.3 8.7 9.2
ballroom 2.4 2.6 2.7 2.9 3.0 3.2 3.3 3.5
choreographed 5.0 5.2 5.5 5.8 6.1 6.4 6.7 7.0
“twist,” “lambada” 8.0 8.4 8.9 9.4 9.9 10.4 10.9 11.4
modern 3.4 3.6 3.8 4.0 4.3 4.5 4.7 4.9
Eating (sitting) 1.1 1.2 1.2 1.3 1.4 1.4 1.5 1.6
Field hockey 6.5 6.7 7.1 7.5 7.9 8.3 8.7 9.1
field game (competition 6.6 7.0 7.4 7.8 8.3 8.7 9.1 9.5
structured)
practice 5.6 6.1 6.5 6.9 7.2 7.6 8.0 8.3
Fishing
boat, sitting 2.1 2.2 2.3 2.5 2.6 2.7 2.8 3.0
riverbank, standing 2.9 3.1 3.2 3.4 3.6 3.8 4.0 4.2
stream, in waders 5.0 5.3 5.6 5.9 6.2 6.5 6.8 7.1
Note: Symbols (M) and (F) denote experiments for males and females, respectively.
APPENDIX C Energy Expenditure in Household, Occupational, Recreational, and Sports Activities 3
71 74 77 80 83 86 89 92 95 98
157 163 170 176 183 190 196 203 209 216
4.3 4.5 4.7 4.9 5.1 5.3 5.5 5.6 5.8 6.0
8.6 9.0 9.3 9.7 10.0 10.4 10.8 11.1 11.5 11.9
6.9 7.2 7.5 7.8 8.1 8.3 8.6 8.9 9.2 9.5
2.5 2.6 2.7 2.8 2.9 3.0 3.1 3.2 3.3 3.4
6.5 6.7 7.0 7.3 7.6 7.8 8.1 8.4 8.6 8.9
5.7 6.0 6.2 6.4 6.7 6.9 7.2 7.4 7.6 7.9
5.5 5.7 5.9 6.2 6.4 6.6 6.9 7.1 7.3 7.5
7.0 7.3 7.5 7.8 8.1 8.4 8.7 9.0 9.3 9.6
3.1 3.2 3.4 3.5 3.6 3.8 3.9 4.0 4.2 4.3
9.9 10.4 10.8 11.2 11.6 12.0 12.5 12.9 13.3 13.7
10.1 10.5 10.9 11.4 11.8 12.2 12.6 13.1 13.5 13.9
12.0 12.5 13.0 13.5 14.0 14.5 15.0 15.6 16.1 16.6
6.9 7.2 7.5 7.7 8.1 8.4 8.6 8.9 9.2 9.5
5.3 5.5 5.8 6.0 6.2 6.5 6.7 6.9 7.1 7.3
6.1 6.3 6.6 6.8 7.1 7.4 7.6 7.9 8.1 8.4
9.4 9.7 10.2 10.5 10.9 11.4 11.7 12.1 12.5 12.9
6.6 6.8 7.1 7.4 7.7 8.0 8.2 8.5 8.8 9.1
8.3 8.6 8.9 9.3 9.6 10.0 10.3 10.7 11.0 11.4
3.2 3.3 3.5 3.6 3.7 3.9 4.0 4.1 4.3 4.4
3.4 3.6 3.7 3.8 4.0 4.1 4.3 4.4 4.6 4.7
4.5 4.7 4.9 5.1 5.3 5.5 5.7 5.9 6.1 6.3
7.1 7.4 7.7 8.0 8.3 8.6 8.9 9.2 9.5 9.8
12.0 12.5 13.0 13.5 14.0 14.5 15.0 15.5 16.1 16.6
6.9 7.2 7.5 7.8 8.1 8.4 8.8 9.1 9.4 9.7
7.3 7.6 7.9 8.2 8.5 8.9 9.2 9.5 9.8 10.1
9.6 10.0 10.4 10.8 11.2 11.6 12.0 12.4 12.8 13.2
3.6 3.8 3.9 4.1 4.2 4.4 4.5 4.7 4.8 5.0
7.3 7.6 7.9 8.2 8.5 8.9 9.2 9.5 9.8 10.1
11.9 12.4 12.9 13.4 13.9 14.4 15.0 15.5 16.0 16.5
5.1 5.3 5.6 5.8 6.0 6.2 6.4 6.7 6.9 7.1
1.6 1.7 1.8 1.8 1.9 2.0 2.0 2.1 2.2 2.3
9.5 9.9 10.3 10.7 11.1 11.5 11.9 12.3 12.7 13.1
9.9 10.4 10.8 11.2 11.6 12.0 12.5 12.9 13.3 13.7
8.7 9.1 9.4 9.8 10.2 10.5 10.9 11.3 11.6 12.0
3.1 3.2 3.4 3.5 3.6 3.8 3.9 4.0 4.2 4.3
4.3 4.5 4.7 4.9 5.1 5.3 5.5 5.6 5.8 6.0
7.5 7.8 8.1 8.4 8.7 9.0 9.3 9.7 10.0 10.3
4 APPENDIX
YOUR BODY WEIGHT—continued
KG 47 50 53 56 59 62 65 68
ACTIVITY LB 104 110 117 123 130 137 143 150
Football
competition 7.4 7.9 8.3 8.8 9.3 9.8 10.2 10.7
(structured play)
touch, flag, general 6.6 7.0 7.4 7.8 8.3 8.7 9.1 9.5
Frisbee
general 2.4 2.6 2.8 2.9 3.1 3.3 3.4 3.6
Ultimate Frisbee 5.1 5.4 5.8 6.1 6.4 6.7 7.1 7.4
(competition)
Gardening
digging 5.9 6.3 6.7 7.1 7.4 7.8 8.2 8.6
hedging 3.3 3.9 4.1 4.3 4.5 4.8 5.0 5.2
mowing 5.3 5.6 5.9 6.3 6.6 6.9 7.3 7.6
raking 2.5 2.7 2.9 3.0 3.2 3.3 3.5 3.7
Golf
carrying clubs 4.5 4.8 5.1 5.4 5.7 6.0 6.3 6.5
driving range 2.4 2.6 2.8 2.9 3.1 3.3 3.4 3.6
general 3.7 3.9 4.2 4.4 4.6 4.9 5.1 5.4
pulling clubs in cart 4.1 4.4 4.6 4.9 5.2 5.4 5.7 6.0
using power cart 2.9 3.1 3.2 3.4 3.6 3.8 4.0 4.2
Gymnastics 3.0 3.3 3.5 3.7 3.9 4.1 4.3 4.5
Handball 6.9 7.2 7.7 8.1 8.5 9.0 9.4 9.8
Horseback riding
galloping 6.4 6.9 7.3 7.7 8.1 8.5 8.9 9.3
trotting 5.2 5.5 5.8 6.2 6.5 6.8 7.2 7.5
walking 1.9 2.1 2.2 2.3 2.4 2.5 2.7 2.8
Housework
mopping floors 2.8 3.1 3.3 3.5 3.7 3.8 4.0 4.2
dusting 3.0 3.3 3.4 3.6 3.8 4.0 4.2 4.4
laundry 3.1 3.4 3.5 3.7 3.9 4.1 4.3 4.5
washing windows 3.2 3.5 3.6 3.8 4.0 4.2 4.4 4.6
vacuuming 3.0 3.3 3.4 3.6 3.8 4.0 4.2 4.4
Ice hockey
game (structured) 6.6 7.0 7.4 7.8 8.3 8.7 9.1 9.5
practice 6.2 6.6 7.0 7.4 7.7 8.1 8.5 8.9
Judo 8.3 8.8 9.3 9.8 10.3 10.9 11.4 11.9
Jumping rope
70 per min 7.6 8.1 8.6 9.1 9.6 10.0 10.5 11.0
80 per min 7.7 8.2 8.7 9.2 9.7 10.2 10.7 11.2
125 per min 8.3 8.9 9.4 9.9 10.4 11.0 11.5 12.0
145 per min 9.3 9.9 10.4 11.0 11.6 12.2 12.8 13.4
Kendo 9.3 9.7 10.2 10.8 11.4 12.0 12.6 13.2
Knitting, sewing 1.1 1.1 1.2 1.2 1.3 1.4 1.4 1.5
Lacrosse 7.0 7.4 7.9 8.3 8.7 9.2 9.6 10.1
Lying at ease, resting 1.0 1.1 1.2 1.2 1.3 1.4 1.4 1.5
Mountain climbing 7.4 7.9 8.4 8.9 9.4 9.9 10.3 10.8
Motorcycle riding 6.5 6.9 7.3 7.7 8.1 8.5 8.9 9.3
Music playing
piano (sitting) 1.9 2.0 2.1 2.2 2.4 2.5 2.6 2.7
trumpet (standing) 1.5 1.6 1.6 1.7 1.8 1.9 2.0 2.1
violin (sitting) 2.2 2.3 2.4 2.5 2.7 2.8 2.9 3.1
Paddleball 8.5 8.9 9.4 10.0 10.5 11.0 11.6 12.1
Paddle tennis 8.4 8.6 9.1 9.6 10.1 10.7 11.1 11.7
APPENDIX C Energy Expenditure in Household, Occupational, Recreational, and Sports Activities 5
71 74 77 80 83 86 89 92 95 98
157 163 170 176 183 190 196 203 209 216
11.2 11.7 12.1 12.6 13.1 13.5 14.0 14.5 15.0 15.4
9.9 10.4 10.8 11.2 11.6 12.0 12.5 12.9 13.3 13.7
3.7 3.9 4.0 4.2 4.4 4.5 4.7 4.8 5.0 5.1
7.7 8.0 8.4 8.7 9.0 9.3 9.7 10.0 10.3 10.6
8.9 9.3 9.7 10.1 10.5 10.8 11.2 11.6 12.0 12.3
5.5 5.7 5.9 6.2 6.4 6.6 6.9 7.1 7.3 7.5
8.0 8.3 8.6 9.0 9.3 9.6 10.0 10.3 10.6 11.0
3.8 4.0 4.2 4.3 4.5 4.6 4.8 5.0 5.1 5.3
6.8 7.1 7.4 7.7 8.0 8.3 8.6 8.9 9.1 9.4
3.7 3.9 4.0 4.2 4.4 4.5 4.7 4.8 5.0 5.1
5.6 5.8 6.1 6.3 6.5 6.8 7.0 7.2 7.5 7.7
6.2 6.5 6.7 7.0 7.3 7.5 7.8 8.1 8.3 8.6
4.3 4.5 4.7 4.9 5.1 5.3 5.5 5.6 5.8 6.0
4.7 4.9 5.1 5.3 5.5 5.7 5.9 6.1 6.3 6.5
10.3 10.7 11.2 11.5 12.0 12.5 12.9 13.3 13.7 14.2
9.7 10.1 10.6 11.0 11.4 11.8 12.2 12.6 13.0 13.4
7.8 8.1 8.5 8.8 9.1 9.5 9.8 10.1 10.5 10.8
2.9 3.0 3.2 3.3 3.4 3.5 3.6 3.8 3.9 4.0
4.4 4.6 4.8 5.0 5.2 5.4 5.6 5.8 6.0 6.2
4.6 4.7 4.9 5.1 5.3 5.5 5.7 5.9 6.1 6.3
4.7 4.9 5.1 5.3 5.5 5.7 5.9 6.1 6.3 6.5
4.8 5.0 5.2 5.4 5.6 5.8 6.0 6.2 6.4 6.6
4.6 4.8 5.0 5.2 5.4 5.6 5.8 6.0 6.2 6.4
9.9 10.4 10.8 11.2 11.6 12.0 12.5 12.9 13.3 13.7
9.3 9.7 10.1 10.5 10.9 11.3 11.7 12.1 12.5 12.9
12.4 13.0 13.5 14.0 14.5 15.1 15.6 16.1 16.6 17.2
11.5 12.0 12.5 13.0 13.4 13.9 14.4 14.9 15.4 15.9
11.6 12.1 12.6 13.1 13.6 14.1 14.6 14.6 15.6 16.1
12.6 13.1 13.6 14.2 14.7 15.2 15.8 16.3 16.8 17.3
14.0 14.6 15.2 15.8 16.4 16.9 17.5 18.1 18.7 19.3
13.7 14.3 14.9 15.5 16.1 16.7 17.3 17.8 18.4 19.0
1.6 1.6 1.7 1.8 1.8 1.9 2.0 2.0 2.1 2.2
10.4 10.7 11.0 11.2 11.5 11.8 12.1 12.4 12.7 13.0
1.6 1.6 1.7 1.8 1.8 1.9 2.0 2.0 2.1 2.2
11.3 11.7 12.2 12.7 13.2 13.7 14.1 14.6 15.0 15.6
9.7 10.1 10.5 10.9 11.3 11.7 12.1 12.5 12.9 13.3
2.8 3.0 3.1 3.2 3.3 3.4 3.6 3.7 3.8 3.9
2.2 2.3 2.4 2.5 2.6 2.7 2.8 2.9 2.9 3.0
3.2 3.3 3.5 3.6 3.7 3.9 4.0 4.1 4.3 4.4
12.6 13.2 13.7 14.2 14.8 15.3 15.8 16.4 16.9 17.4
12.2 12.7 13.2 13.7 14.2 14.2 15.2 15.8 16.3 16.8
6 APPENDIX
YOUR BODY WEIGHT—continued
KG 47 50 53 56 59 62 65 68
ACTIVITY LB 104 110 117 123 130 137 143 150
Racquetball 8.4 8.9 9.4 10.0 10.5 11.0 11.6 12.1
Roller skating
inside, rink 5.4 5.7 6.0 6.4 6.7 7.1 7.4 7.7
outside, pavement 5.8 6.2 6.6 7.0 7.3 7.7 8.1 8.4
Rope jumping
110 rpm 6.7 7.1 7.5 7.9 8.4 8.8 9.2 9.7
120 rpm 6.4 6.8 7.3 7.7 8.1 8.5 8.9 9.3
130 rpm 6.0 6.4 6.8 7.1 7.5 7.7 8.3 8.7
Rowing
machine, moderate 5.7 6.0 6.3 6.7 7.0 7.4 7.7 8.1
machine, race pace 8.6 8.9 9.4 10.0 10.5 11.0 11.6 12.1
skull, leisure 4.7 5.0 5.3 5.5 5.9 6.2 6.4 6.8
skull, race pace 8.7 8.9 9.4 10.0 10.5 11.0 11.6 12.1
Running, cross-country 7.8 8.2 8.6 9.1 9.6 10.1 10.6 11.1
Running, on flat surface
11 min, 30 s per mile 6.3 6.8 7.2 7.6 8.0 8.4 8.8 9.2
9 min per mile 9.1 9.7 10.2 10.8 11.4 12.0 12.5 13.1
Running, on flat surface,
8 min per mile 9.8 10.8 11.3 11.9 12.5 13.1 13.6 14.2
7 min per mile 10.7 12.2 12.7 13.3 13.9 14.5 15.0 15.6
6 min per mile 11.8 13.9 14.4 15.0 15.6 16.2 16.7 17.3
5 min, 30 s per mile 13.6 14.5 15.3 16.2 17.1 17.9 18.8 19.7
Running—marathon
5 h. 02 min (11:30 5.5 5.8 6.2 6.5 6.9 7.2 7.6 7.9
min/mi; 140 m/min)
4 h. 42 min (10:45 5.9 6.3 6.7 7.1 7.5 7.9 8.2 8.6
min/mi; 150 m/min)
4 h. 24 min (10:05 6.5 6.9 7.3 7.7 8.1 8.5 8.9 9.3
min/mi; 160 m/min)
4 h. 10 min (9:32 7.0 7.4 7.8 8.2 8.7 9.1 9.6 10.0
min/mi; 170 m/min)
3 h. 55 min (9:00 7.4 7.9 8.3 8.8 9.3 9.8 10.2 10.7
min/mi; 180 m/min)
3 h. 43 min (8:30 7.9 8.4 8.9 9.4 9.9 10.4 10.9 11.4
min/mi; 190 m/min)
3 h. 31 min (8:05 8.4 8.9 9.4 10.0 10.5 11.0 11.6 12.1
min/mi; 200 m/min)
3 h. 21 min (7:40 8.8 9.4 10.0 10.5 11.1 11.7 12.2 12.8
min/mi; 210 m/min)
3 h. 12 min (7:20 9.3 9.9 10.5 11.1 11.7 12.3 12.9 13.5
min/mi; 220 m/min)
3 h. 04 min (7:00 9.8 10.4 11.0 11.7 12.3 12.9 13.5 14.2
min/mi; 230 m/min)
Sailing, leisure 2.1 2.2 2.3 2.5 2.6 2.7 2.9 3.0
Scuba diving 10.9 11.2 11.5 11.8 12.1 12.4 12.7 13.0
Sitting quietly 1.0 1.1 1.1 1.2 1.2 1.3 1.4 1.4
Skateboarding 4.1 4.4 4.6 4.9 5.2 5.4 5.7 6.0
Skiing, hard snow
level, moderate speed 5.6 6.0 6.3 6.7 7.0 7.4 7.7 8.1
level, walking speed 6.7 7.2 7.6 8.0 8.4 8.9 9.3 9.7
uphill, “fast” speed 12.9 13.7 14.5 15.3 16.2 17.0 17.8 18.6
Skiing, soft snow
leisure (F) 4.6 4.9 5.2 5.5 5.8 6.1 6.4 6.7
leisure (M) 5.2 5.6 5.9 6.2 6.5 6.9 7.2 7.5
Skindiving
considerable motion 13.0 13.8 14.6 15.5 16.3 17.1 17.9 18.8
moderate motion 9.7 10.3 10.9 11.5 12.2 12.8 13.4 14.0
Snorkeling 4.3 4.6 4.9 5.2 5.5 5.8 6.0 6.3
Snowshoeing, soft snow
hiking, open fields, trails 6.6 7.0 7.4 7.8 8.3 8.7 9.1 9.5
APPENDIX C Energy Expenditure in Household, Occupational, Recreational, and Sports Activities 7
71 74 77 80 83 86 89 92 95 98
157 163 170 176 183 190 196 203 209 216
12.6 13.2 13.7 14.2 14.8 15.3 15.8 16.4 16.9 17.4
8.1 8.4 8.8 9.1 9.4 9.8 10.1 10.5 10.8 11.1
8.8 9.2 9.6 9.9 10.3 10.7 11.1 11.4 11.8 12.2
10.1 10.5 10.5 11.3 11.8 12.2 12.6 13.1 13.5 13.9
9.8 10.1 10.6 10.9 11.4 11.8 12.2 12.6 13.0 13.4
9.1 9.4 9.8 10.2 10.6 11.0 11.3 11.7 12.1 12.5
8.5 8.9 9.3 9.7 10.1 10.6 11.1 11.6 12.1 12.6
12.6 13.2 13.7 14.2 14.8 15.3 15.8 16.4 16.9 17.4
7.2 7.6 8.0 8.4 8.8 9.2 9.6 10.0 10.4 10.8
12.6 13.2 13.7 14.2 14.8 15.3 15.8 16.4 16.9 17.4
11.6 12.1 12.6 13.0 13.5 14.0 14.5 15.0 15.5 16.0
9.6 10.0 10.5 10.9 11.3 11.7 12.1 12.5 12.9 13.3
13.7 14.3 14.9 15.4 16.0 16.6 17.2 17.8 18.3 18.9
14.8 15.4 16.0 16.5 17.1 17.7 18.3 18.9 19.4 20.0
16.2 16.8 17.4 17.9 18.5 19.1 19.7 20.3 20.8 21.4
17.9 18.5 19.1 19.6 20.2 20.8 21.4 22.0 22.5 23.1
20.5 21.4 22.3 23.1 24.0 24.9 25.7 26.6 27.5 28.3
8.3 8.6 9.0 9.3 9.7 10.0 10.4 10.7 11.1 11.4
9.0 9.4 9.8 10.1 10.5 10.9 11.3 11.7 12.1 12.4
9.7 10.1 10.6 11.0 11.4 11.8 12.2 12.6 13.0 13.4
10.5 10.9 11.3 11.8 12.2 12.7 13.1 13.5 14.0 14.4
11.2 11.6 12.1 12.6 13.1 13.5 14.0 14.5 14.9 15.4
11.9 12.4 12.9 13.4 13.9 14.4 14.9 15.4 15.9 16.4
12.6 13.2 13.7 14.2 14.8 15.3 15.8 16.4 16.9 17.4
13.3 13.9 14.5 15.0 15.6 16.2 16.7 17.3 17.9 18.4
14.1 14.7 15.3 15.9 16.5 17.1 17.6 18.2 18.8 19.4
14.8 15.4 16.0 16.7 17.3 17.9 18.5 19.2 19.8 20.4
3.1 3.3 3.4 3.5 3.7 3.8 3.9 4.1 4.2 4.3
13.3 13.6 13.9 14.2 14.5 14.8 15.1 15.4 15.7 16.0
1.5 1.6 1.6 1.7 1.7 1.8 1.9 1.9 2.0 2.1
6.2 6.5 6.7 7.0 7.3 7.5 7.8 8.1 8.3 8.6
8.4 8.8 9.2 9.5 9.9 10.2 10.6 10.9 11.3 11.7
10.2 10.6 11.0 11.4 11.9 12.3 12.7 13.2 13.6 14.0
19.5 20.3 21.1 21.9 22.7 23.6 24.4 25.2 26.0 26.9
7.0 7.3 7.5 7.8 8.1 8.4 8.7 9.0 9.3 9.6
7.9 8.2 8.5 8.9 9.2 9.5 9.9 10.2 10.5 10.9
19.6 20.4 21.3 22.1 22.9 23.7 24.6 25.4 26.2 27.0
14.6 15.2 15.9 16.5 17.1 17.7 18.3 19.0 19.6 20.2
6.6 6.8 7.1 7.4 7.7 8.0 8.2 8.5 8.8 9.1
9.9 10.4 10.8 11.2 11.6 12.0 12.5 12.9 13.3 13.7
8 APPENDIX
YOUR BODY WEIGHT—continued
KG 47 50 53 56 59 62 65 68
ACTIVITY LB 104 110 117 123 130 137 143 150
Snowshoeing, continued
jogging, moving fast with 11.9 12.7 13.4 14.2 15.0 15.7 16.5 17.3
lightweight snowshoes
Snowmobiling 3.1 3.2 3.4 3.6 3.8 4.0 4.2
Soccer
Casual, general 5.7 6.1 6.5 6.9 7.2 7.6 8.0 8.3
Competition 8.3 8.8 9.3 9.8 10.3 10.9 11.4 11.9
Softball
fast or slow pitch, 4.1 4.4 4.6 4.9 5.2 5.4 5.7 6.0
general
infield/outfield 4.7 5.0 5.3 5.6 5.9 6.2 6.5 6.8
officiating 3.3 3.5 3.7 3.9 4.1 4.3 4.6 4.8
pitching 5.0 5.3 5.6 5.9 6.2 6.5 6.8 7.1
Surfing 3.9 4.1 4.3 4.5 4.8 5.0 5.3 5.5
Swimming, fitness swims
back stroke 7.9 8.5 9.0 9.5 10.0 10.5 11.0 11.5
breast stroke 7.6 8.1 8.6 9.1 9.6 10.0 10.5 11.0
butterfly 8.6 9.1 9.6 10.1 10.7 11.1 11.7
crawl, fast 7.3 7.8 8.3 8.7 9.2 9.7 10.1 10.6
crawl, slow 6.0 6.4 6.8 7.2 7.6 7.9 8.3 8.7
side stroke 5.7 6.1 6.5 6.8 7.2 7.6 7.9 8.3
treading, fast 8.0 8.5 9.0 9.5 10.0 10.5 11.1 11.6
treading, normal 2.9 3.1 3.3 3.5 3.7 3.8 4.0 4.2
Table tennis (ping pong) 3.2 3.4 3.6 3.8 4.0 4.2 4.4 4.6
Tennis
competition 6.9 7.3 7.8 8.2 8.7 9.1 9.5 9.9
recreational 5.1 5.5 5.8 6.1 6.4 6.8 7.1 7.4
Typing
computer 1.3 1.4 1.4 1.5 1.6 1.7 1.8 1.8
Volleyball
beach, competition 7.2 7.7 8.2 8.6 9.1 9.5 10.0 10.5
beach, recreational 5.7 6.1 6.5 6.9 7.2 7.6 8.0 8.3
general, recreational 2.4 2.6 2.8 2.9 3.1 3.3 3.4 3.6
(6- to 9-member
team)
Walking, leisure outdoors
asphalt road 3.8 4.0 4.2 4.5 4.7 5.0 5.2 5.4
fields and hillsides 3.9 4.1 4.3 4.6 4.8 5.1 5.3 5.6
grass track 3.8 4.1 4.3 4.5 4.8 5.0 5.3 5.5
plowed field 3.6 3.9 4.1 4.3 4.5 4.8 5.0 5.2
Walking, treadmill level
2.0 mph 2.4 2.6 2.8 3.0 3.1 3.3 3.4 3.6
2.5 mph 3.0 3.2 3.4 3.6 3.8 4.0 4.2 4.4
3.0 mph 3.6 3.8 4.0 4.2 4.4 4.6 4.8 5.0
3.5 mph 4.0 4.3 4.6 4.8 5.1 5.3 5.6 6.1
4.0 mph 4.6 4.9 5.2 5.4 5.7 6.0 6.3 6.6
Water polo, recreational 7.0 7.4 7.7 8.1 8.5 8.9 9.3 9.7
Water polo, competition 9.4 9.9 10.4 11.0 11.5 12.0 12.5 13.1
Water-skiing 5.6 6.0 6.4 6.7 7.1 7.5 7.8 8.2
Wind surfing 3.3 3.5 3.7 3.9 4.1 4.3 4.6 4.8
Writing (sitting) 1.4 1.5 1.5 1.6 1.7 1.8 1.9 2.0
Yoga 2.9 3.1 3.3 3.5 3.7 3.8 4.0 4.2
APPENDIX C Energy Expenditure in Household, Occupational, Recreational, and Sports Activities 9
71 74 77 80 83 86 89 92 95 98
157 163 170 176 183 190 196 203 209 216
18.0 18.8 19.5 20.3 21.1 21.8 22.6 23.3 24.1 24.9
4.3 4.5 4.7 4.9 5.1 5.3 5.5 5.6 5.8 6.0
8.7 9.1 9.4 9.8 10.2 10.5 10.9 11.3 11.6 12.0
12.4 13.0 13.5 14.0 14.5 15.1 15.6 16.1 16.6 17.2
6.2 6.5 6.7 7.0 7.3 7.5 7.8 8.1 8.3 8.6
7.1 7.4 7.7 8.0 8.3 8.6 8.9 9.2 9.5 9.8
5.0 5.2 5.4 5.6 5.8 6.0 6.2 6.4 6.7 6.9
7.5 7.8 8.1 8.4 8.7 9.0 9.3 9.7 10.0 10.3
5.7 6.0 6.3 6.5 6.8 7.0 7.2 7.4 7.6 7.9
12.0 12.5 13.0 13.5 14.0 14.5 15.0 15.5 16.1 16.6
11.5 12.0 12.5 13.0 13.4 13.9 14.4 14.9 15.4 15.9
12.2 12.7 13.2 13.7 14.2 14.2 15.2 15.8 16.3 16.8
11.1 11.5 12.0 12.5 12.9 13.4 13.9 14.4 14.8 15.3
9.1 9.5 9.9 10.2 10.6 11.0 11.4 11.8 12.2 12.5
8.7 9.0 9.4 9.8 10.1 10.5 10.9 11.2 11.6 12.0
12.1 12.6 13.1 13.6 14.1 14.6 15.1 15.6 16.2 16.7
4.4 4.6 4.8 5.0 5.1 5.3 5.5 5.7 5.9 6.1
4.8 5.0 5.2 5.4 5.6 5.8 6.1 6.3 6.5 6.7
10.2 10.6 11.1 11.5 11.9 12.4 12.8 13.2 13.7 14.1
7.7 8.1 8.4 8.7 9.0 9.4 9.7 10.0 10.4 10.7
1.9 2.0 2.1 2.2 2.2 2.3 2.4 2.5 2.6 2.6
10.9 11.4 11.9 12.3 12.8 13.2 13.7 14.2 14.6 15.1
8.7 9.1 9.4 9.8 10.2 10.5 10.9 11.3 11.6 12.0
3.7 3.9 4.0 4.2 4.4 4.5 4.7 4.8 5.0 5.1
5.7 5.9 6.2 6.4 6.6 6.9 7.1 7.4 7.6 7.8
5.8 6.1 6.3 6.6 6.8 7.1 7.3 7.5 7.8 8.0
5.8 6.0 6.2 6.5 6.7 7.0 7.2 7.5 7.7 7.9
5.5 5.7 5.9 6.2 6.4 6.6 6.9 7.1 7.3 7.5
3.7 3.9 4.1 4.2 4.4 4.5 4.7 4.9 5.0 5.2
4.5 4.7 4.9 5.1 5.3 5.5 5.7 5.9 6.1 6.3
5.3 5.5 5.7 5.9 6.2 6.5 6.7 6.9 7.1 7.3
6.1 6.4 6.6 6.9 7.1 7.4 7.7 7.9 8.2 8.4
6.9 7.2 7.5 7.8 8.1 8.4 8.7 8.9 9.2 9.5
10.1 10.5 10.9 11.3 11.7 12.1 12.5 12.9 13.3 13.7
13.6 14.1 14.7 15.2 15.7 16.3 16.8 17.3 17.9 18.4
8.7 9.1 9.4 9.8 10.1 10.5 10.9 11.2 11.6 12.0
5.0 5.2 5.4 5.6 5.8 6.0 6.2 6.4 6.7 6.9
2.1 2.1 2.2 2.3 2.4 2.5 2.6 2.7 2.8 2.8
4.4 4.6 4.8 5.0 5.1 5.3 5.5 5.7 5.9 6.1