Activity type Activity energy consumption (kcal/min)
Sleep or rest 1.0
Sitting quietly 1.4
Walking ( 5 kilometers per hour, without weight) 3.7
Walking (5 kilometers per hour, without weight) 4.0
Office work 1.8
Laboratory work 2.3
Cooking 2.1
Light cleaning work 3.1
Medium cleaning work (window cleaning, etc.) 4.3
Mild activities (billiards, golf Ball, etc.) 2.5～5.0
Moderate activities (rowing, dancing, swimming, etc.) 5.0～7.5
Severe activities (football, etc.) 7.5 or above
Different Time required for activities to consume 90 kcal
Activity time (minutes)
Sleep 80
Walking, dancing, swimming 18-30
Sitting, writing, sewing by hand 50
Gymnastics, shopping, walking up and down stairs 25
Electric typing 45
Ironing, playing golf 25
Playing piano, tailoring, billiards 40
Cycling 15~25
Office work 35
Playing table tennis, volleyball 20
Making beds and sweeping floors 30
Playing badminton and tennis 15
Cooking and machine sewing 30
Long-distance running, mountain climbing, playing basketball and football 10
Exercise consumption
Napping 48
Watching movies 66
Watching TV 72
Office work 76
Driving 82
Studying 88
Shopping 110
Flower arranging 114
Doing laundry 114
Ironing clothes 120
Walking the dog 130
Washing dishes 136
Taking a bath 168
Shopping 180
Cycling Cycling 184
Golfing 186
Cleaning 228
Outing 240
Jumping aerobics 252
Walking 255
Aerobics 300
Physical training 300
Dancing 300
Playing tennis 352
Skiing 354
Sit-ups 432
Skipping 448
Boxing 450
Climbing stairs 480
Walking 555
Jogging 655
Running 700
Swimming 1036
Activity kcal/kg/h
Lying 1.1
Knitting, eating, reading aloud, sewing, using electric sewing machines, sitting quietly and writing 1.4
Standing and resting 1.5
Peering, standing at attention, sewing with feet Playing a machine, playing the harp, playing the violin 1.6
Getting dressed, taking off clothes, knitting a sweater 1.7
Playing the piano, singing loudly 1.8
Sewing clothes, driving a car 1.9
Washing dishes, ironing clothes, typing, making shoes 2
Wash the floor 2.2
Playing double bass, doing laundry 2.3
Sweeping the floor , riding a horse and walking 2.4
Playing a musical instrument, painting furniture 2.5
Sweeping the carpet 2.6
Walking (every
4Km per hour), playing the piano 3
Carpentry (heavy work) 3.3
Horse riding (jumping) 7.7
Race 8
Fencing 8.3
Racing (free car) 8.6
Swimming (3.2Km per hour) 8.9
Walking (8.5Km per hour) 10.3
Boxing 12.4
Rowing Race 17
Going down the stairs (15 steps) 0.012kcal/kg
Going up the stairs (15 steps) 0.036kcal/kg