SPREADSHEETq F  <   RQ@ X9v? .tG>          table*J* kCal per hourWqqdActivity rangekCal per Hour kCal per MileqqtActivitykCal per Mile Kcal/mileZeueueuqqAtActivitykCal per Mile:.Ar 3 ROM::BJ.WDR%P / q'Stated energy requirements for 65kg man q Sorted by A-Z qSorted by kCal/HrqkCal/Hr qPAR qActivityqkCal/Hr qPAR qActivity Aerobics, high impact  q$I$I@p$I$I@ Running at 10 mph  q,@p,@ Aerobics, low impact  qJm۶m@pm۶m@ Running at 8.5 mph  qz۶m۶m)@p۶m۶m)@ Archery  q۶m۶m @p۶m۶m @' Running, Jogging speed at 8 mph  qR$I$I(@p$I$I(@  Badminton  q $I$I@ p$I$I@ Running at 7 mph  q( __'@ p__'@  Bed making  q ۶m۶m @ p۶m۶m @ Rowing  q  m۶m&@ pm۶m&@  Billiards  q %I$I@ p%I$I@(  Cycling, racing speeds at 17 mph  q m۶m"@ pm۶m"@* "Body conditioning, moderate effort  q m۶m@ pm۶m@ Stair climbing  q m۶m"@ pm۶m"@ Bowling  q m۶m@ pm۶m@ Swimming, fast  q $I$I"@ p$I$I"@  Bowls  q%I$I@p%I$I@& Cross-country running at 6 mph  qv"@p"@ Canoeing, easy paddling  q%I$I@p%I$I@ Skipping  qv"@p"@ Canoeing, racing  q@p@ Skiing  qXI$I$!@pI$I$!@ Circuit training  qI$I$@pI$I$@ Squash  qXI$I$!@pI$I$!@ Cleaning house  q۶m۶m @p۶m۶m @  Running, slowly at 5 mph  q __@p__@ Cleaning windows  q۶m۶m @p۶m۶m @ Circuit training  qI$I$@pI$I$@* "Climbing hills with light backpack  qI$I$@pI$I$@* "Climbing hills with light backpack  qI$I$@pI$I$@' Climbing hills with no backpack  q۶m۶m@p۶m۶m@ Hockey, strenuous  qI$I$@pI$I$@ Cooking  q%I$I@p%I$I@ Swimming, moderate  qI$I$@pI$I$@ Cricket, batting  qJm۶m@pm۶m@' Climbing hills with no backpack  q۶m۶m@p۶m۶m@ Cricket, bowling  qh%I$I@p%I$I@ Gardening, digging  q۶m۶m@p۶m۶m@& Cross-country running at 6 mph  qv"@p"@% Cycling, moderately at 12 mph  qm۶m@pm۶m@% Cycling, moderately at 12 mph  qm۶m@pm۶m@ Gardening, mowing  qn۶m۶@pn۶m۶@(  Cycling, racing speeds at 17 mph  qm۶m"@pm۶m"@ Tennis  q@p@$ Cycling, slowly at at 10 mph  qm۶m@pm۶m@ Canoeing, racing  q@p@# Cycling, slowly at at 6 mph  q%I$I @p%I$I @ Horse riding, trotting  q@p@ Dancing, ballroom  q`AA@pAA@ Netball, average speed  q@p@ Dancing, disco  q$I$I@p$I$I@$ Cycling, slowly at at 10 mph  qm۶m@pm۶m@ Darts  qx ۶m۶m? p۶m۶m?  Table tennis  q m۶m@ pm۶m@!  Driving a car ! qx!۶m۶m?!p۶m۶m?! Aerobics, high impact ! q!$I$I@!p$I$I@" Dusting, gentle " qx"۶m۶m?"p۶m۶m?"  Badminton " q"$I$I@"p$I$I@# Eating # qp#?#p?# Dancing, disco # q#$I$I@#p$I$I@$ Gardening, digging $ q$۶m۶m@$p۶m۶m@$ Cricket, bowling $ qh$%I$I@$p%I$I@% Gardening, mowing % q%n۶m۶@%pn۶m۶@!% Walking at 4 mph, briskly % qh%%I$I@%p%I$I@& Gardening, weeding & q&@&p@& Dancing, ballroom & q`&AA@&pAA@ ' Golf ' q'__@'p__@#' Walking at 3.7 mph, briskly ' qT'۶m۶m@'p۶m۶m@( Hockey, strenuous ( q(I$I$@(pI$I$@( Aerobics, low impact ( qJ(m۶m@(pm۶m@) Home decorating ) q)%I$I@)p%I$I@) Cricket, batting ) qJ)m۶m@)pm۶m@* Horde-riding, walking * q*%I$I@*p%I$I@%* Weight training, free weights * qJ*m۶m@*pm۶m@+ Horse riding, trotting + q+@+p@!+ Ice-skating, average pace + q,+I$I$@+pI$I$@!, Ice-skating, average pace , q,,I$I$@,pI$I$@, Swimming, slow , q,,I$I$@,pI$I$@- Ironing - q-$I$I@-p$I$I@'- Walking at 2 mph, slowly uphill - q,-I$I$@-pI$I$@. Knitting . qZ.%I$I?.p%I$I?$. Walking at 3 mph, moderately . q,.I$I$@.pI$I$@/ Lying in bed (awake) / qM/?/p?*/ "Body conditioning, moderate effort / q/m۶m@/pm۶m@0 Mopping the floor 0 q0۶m۶m @0p۶m۶m @0 Bowling 0 q0m۶m@0pm۶m@1 Netball, average speed 1 q1@1p@1 Vacuum cleaning 1 q1m۶m@1pm۶m@2 Office work, active 2 q2$I$I@2p$I$I@#2 Cycling, slowly at at 6 mph 2 q2%I$I @2p%I$I @3  Piano playing 3 q3I$I$@3pI$I$@3 Archery 3 q3۶m۶m @3p۶m۶m @4  Polishing 4 q4۶m۶m @4p۶m۶m @4  Bed making 4 q4۶m۶m @4p۶m۶m @5 Rowing 5 q 5m۶m&@5pm۶m&@5 Cleaning house 5 q5۶m۶m @5p۶m۶m @6 Running at 10 mph 6 q6,@6p,@6 Cleaning windows 6 q6۶m۶m @6p۶m۶m @7 Running at 7 mph 7 q(7__'@7p__'@7 Mopping the floor 7 q7۶m۶m @7p۶m۶m @8 Running at 8.5 mph 8 qz8۶m۶m)@8p۶m۶m)@8  Polishing 8 q8۶m۶m @8p۶m۶m @'9 Running, Jogging speed at 8 mph 9 qR9$I$I(@9p$I$I(@9 Shopping 9 q9۶m۶m @9p۶m۶m @ : Running, slowly at 5 mph : q :__@:p__@: Treading water : q:۶m۶m @:p۶m۶m @; Sewing by hand ; qp;?;p? ; Walking at 2 mph, slowly ; q;۶m۶m @;p۶m۶m @< Sewing by machine < q<%I$I@<p%I$I@< Gardening, weeding < q<@<p@= Shopping = q=۶m۶m @=p۶m۶m @ = Golf = q=__@=p__@> Sitting at rest > qp>?>p?>  Billiards > q>%I$I@>p%I$I@? Skiing ? qX?I$I$!@?pI$I$!@ ? Bowls ? q?%I$I@?p%I$I@@ Skipping @ qv@"@@p"@@ Canoeing, easy paddling @ q@%I$I@@p%I$I@A Sleeping A qFA?Ap?A Cooking A qA%I$I@Ap%I$I@B Squash B qXBI$I$!@BpI$I$!@B Home decorating B qB%I$I@Bp%I$I@C Stair climbing C qCm۶m"@Cpm۶m"@C Horde-riding, walking C qC%I$I@Cp%I$I@D Standing still D qnDI$I$?DpI$I$?D Sewing by machine D qD%I$I@Dp%I$I@E Sweeping E qE%I$I@Ep%I$I@E Sweeping E qE%I$I@Ep%I$I@F Swimming, fast F qF$I$I"@Fp$I$I"@F Washing clothes by hand F qF%I$I@Fp%I$I@G Swimming, moderate G qGI$I$@GpI$I$@ G Yoga G qG%I$I@Gp%I$I@H Swimming, slow H q,HI$I$@HpI$I$@H Ironing H qH$I$I@Hp$I$I@I  Table tennis I qIm۶m@Ipm۶m@I Office work, active I qI$I$I@Ip$I$I@J Tennis J qJ@Jp@J  Piano playing J qJI$I$@JpI$I$@K Treading water K qK۶m۶m @Kp۶m۶m @K Typing K qKPuPu@KpPuPu@L Typing L qLPuPu@LpPuPu@%L Walking at 1 mph, very slowly L qL__?Lp__?M Vacuum cleaning M qMm۶m@Mpm۶m@ M Darts M qxM۶m۶m?Mp۶m۶m?%N Walking at 1 mph, very slowly N qN__?Np__?N  Driving a car N qxN۶m۶m?Np۶m۶m? O Walking at 2 mph, slowly O qO۶m۶m @Op۶m۶m @O Dusting, gentle O qxO۶m۶m?Op۶m۶m?'P Walking at 2 mph, slowly uphill P q,PI$I$@PpI$I$@P Washing dishes P qxP۶m۶m?Pp۶m۶m?$Q Walking at 3 mph, moderately Q q,QI$I$@QpI$I$@Q Writing Q qxQ۶m۶m?Qp۶m۶m?#R Walking at 3.7 mph, briskly R qTR۶m۶m@Rp۶m۶m@R Eating R qpR?Rp?!S Walking at 4 mph, briskly S qhS%I$I@Sp%I$I@S Sewing by hand S qpS?Sp?T Washing clothes by hand T qT%I$I@Tp%I$I@T Sitting at rest T qpT?Tp?U Washing dishes U qxU۶m۶m?Up۶m۶m?U Standing still U qnUI$I$?UpI$I$?%V Weight training, free weights V qJVm۶m@Vpm۶m@V Knitting V qZV%I$I?Vp%I$I?W Writing W qxW۶m۶m?Wp۶m۶m?W Lying in bed (awake) W qMW?Wp? X Yoga X qX%I$I@Xp%I$I@X Sleeping X qFX?Xp?%^ qPedometer rated Calorie usage^qkCal/Hr^q Speed (mph)_ Stroll (Strolling)_ e@_ )\(@` Walk (Walking normally) ` ` q= ףp @!a Walk rapidly (Brisk walk) a ha  ףp= @&b Walk fast (With power in legs) b b 333333@"c Jog (Same as walking fast) c c 333333@eqeqwe oPEDOMETER STEP SETTINGS (Walking master values in Distance, here, See Mac Training Workbook for Jogging Values)eee e e e9f q1My measured speeds and kCalories used (I am 65kg)ffff f f fg qActivitygq Speed (mph)gqMin/MilegqkCal/Hrg q kCal/Mileg ACTIVITYg STEP (CM)g STEP (IN) g NOTES gSTEPS gKM gMILEShh Walkingh 43333S@hp8?@h Set to Run h q hh|e? h>?i Walkingi p= ף @iZ0@ i qTiX6W@i Walking iip8R@i Set to Walk i q it0%:w? ihi%P?j Joggingj@jrq!@ j q jKh/]@j Jogging j~jl6H@j Set to Run j q j}x-? j~͸?k Cycling k  k@ k qkUUUUUC@l Driving (Nominal) l l@ l qxl@m Average man over a mile m m.@!n Active Jogger over a mile n n@5o -Marathon running best Men (26.2 miles = 2h8m)o (\(@oW PA@8p 0Marathon running best Women (26.2 miles = 2h27m)p zGa%@pfpms@"q World class sprinting 100Mq 6@qP^Cy @2s *Average person walks about 3 miles per days qBMR = (15.1*Mass)+6927t q/PAR = Physical activity ratio (Multiple of BMR)*v "Spreadsheet by Simon Williams 19978w 0Please contact me with any improvements/comments(x EMail: simon.williams@stones.com2y *Web: www.geocities.com/HotSprings/Spa/4350