Calculation of Energy Needs

Basal Metabolism

Male: Body weight in pounds x 12

Female: Body weight in pounds x 11

Activity - Energy Cost

Activity Cal/LB/hour Activity Cal/LB/hour Activity Cal/LB/hour
Archery 1.31 Gardening-mow 2.59 Run-5mph 3.22
Ax-fast 7.64 Gardening-rake 1.01 Run-7mph 4.99
Ax-slow 1.85 Gardening-plant 1.45 Run-9mph 6.19
Badminton 2.18 Gardening-hoe 2.02 Run-10mph 6.41
Bakery 0.49 Gardening-weed 1.50 Run-11mph 7.42
Basketball 3.30 Golf 1.85 Saw-hand 2.86
Bike-5mph 1.28 Gymnastics 1.34 Saw-power 1.58
Bike-9mph 2.26 Hill Climbing 2.84 Scraping 1.25
Bike-Race 4.15 Hockey 3.19 Scrubbing 2.51
Billiards 0.68 Horse-grooming 3.03 Sewing 0.22
Bookbinding 0.57 Horse-Gallop 3.27 Shopping 1.23
Boxing-match 5.59 Horse-Trot 2.51 Sitting 0.11
Boxing-spar 3.30 Horse-Walk 0.65 Ski-fun 2.65
Canoe-pleasure 0.74 Ironing 1.09 Ski-walk 3.44
Canoe-racing 2.35 Judo 4.85 Ski-uphill 7.83
Card playing 0.22 Knitting 0.16 Snowplow 4.91
Carpentry 0.95 Lathe use 0.95 Snowshoe 4.06
Cleaning 0.76 Locksmith 1.09 Squash 5.32
Cooking 0.85 Lay still 0.14 Standing 0.27
Cricket 1.88 Machining 0.85 Stocking 1.01
Croquet 1.15 March-fast 3.41 Sweeping 0.63
Dance-waltz 0.93 Millwork-forge 2.26 Swim-backstroke 4.15
Dance-modern 4.12 Millwork-roll 3.35 Swim-breaststroke 3.95
Desk Work 0.41 Millwork-slag 4.39 Swim-crawl fast 3.79
Dig a trench 3.49 Millwork-furnace 2.97 Swim-crawl slow 3.03
Dish washing 0.87 Millwork-mold 2.05 Swim-sidestroke 2.86
Drawing 0.52 Mine-drilling 2.02 Swim-treading water 1.23
Dressing 0.87 Mine-shoveling 2.48 Tailoring 0.68
Drilling 1.31 Mopping 1.17 Tennis 2.51
Drive a car 0.44 Music-accordion 0.41 Tree-Bark removal 2.89
Eating 0.16 Music-cello 0.65 Tree-Carry 4.61
Electrical work 1.12 Music-conducting 0.60 Tree-felling 3.14
Exercise-light 0.98 Music-drums 1.34 Tree-trimming 3.05
Exercise- med 2.13 Music-flute 0.49 Type-computer 0.27
Exercise-heavy 3.16 Music-horn 0.33 Type-manual 0.38
Exercise-extra heavy 4.45 Music-organ 0.98 Vacuuming 0.85
Farm-cleaning 3.22 Music-piano 0.63 Volleyball 0.90
Farm-driving 0.63 Music-trumpet 0.38 Walk-3mph 1.50
Farm-feeding 1.58 Music-violin 0.76 Walk-4mph 2.18
Farm-fork 3.30 Paint-inside 0.46 Walk-5mph 3.00
Farm-milk 1.01 Paint-outside 1.64 Wallpapering 0.85
Farm-shoveling 1.85 Ping-pong 1.39 Watch-repair 0.22
Fishing 1.23 Plastering 1.66 Weight lifting 4.58
Football 3.14 Printing 0.49 Welding 0.95
Furriery 1.80 Punch press 1.94 Window cleaning 1.15
Gardening-dig 2.97 Racquetball 5.32 Writing 0.33
Gardening-hedge 1.64 Run-cross country 3.98    

 

Example: a 200 LB male needs 200 x 12 = 2,400 Kcal for basal metabolism

If he knits for 1/2 hour he uses up 200 x 0.23 x 0.5 = 23 Kcal

If he Swims for 1.5 hours he uses 200 x 1.59 x 1.5 = 477 Kcal