Exercise Caloric Expenditure Have you ever wondered how many calories you expend when you perform specific exercises or sports? Below are calculated figures based on a specific group of semi-fit people with their average heart rate maintained in the target zone. Individual results may vary. Cardio Activity Energy Expenditure (kcal/min per kg) 110 lbs (30 min.) 150 lbs (30 min) 220 lbs (30 min) Running 6mph 0.16 240 326 480 Running 8mph 0.214 321 437 642 Running 10mph 0.266 399 543 798 Running 12mph 0.32 480 653 960 Elliptical Trainer (mod) 0.15 189 255 379 Stationary Cycling (slow) 0.09 135 184 270 Stationary Cycling (mod) 0.12 180 245 360 Stationary Cycling (fast) 0.21 315 428 630 Walking 3.2 mph 0.068 102 139 204 Walking 4.0 mph 0.09 138 188 276 Swimming Slow Crawl 0.088 132 180 264 Swimming Fast Crawl 0.126 189 257 378 Swimming Breast Stroke 0.104 156 212 312 Swimming Back Stroke 0.078 117 159 234 Lying Still, Awake 0.02 33 45 66 Aerobics High Impact 0.134 201 273 402 Body Building 0.114 171 233 342 Dancing Ballroom 0.07 105 143 210 Dancing Vigorously 0.1 150 204 300 Stair Master 0.1 150 204 300 Football 0.122 183 249 366 Basketball 0.11 165 224 330 Baseball 0.068 102 139 204 Tennis 0.11 165 224 330 Volleyball 0.06 96 131 192 Golf 0.06 90 122 180 Bowling 0.06 90 122 180 [|]