Aerobic Dance (Casual) Aerobic Dance (Moderate) Aerobic Dance (Intense) Basketball (Full court) Basketball (Half court) Calisthenics Cycling (5.5 mph, 9 kmph) Cycling (10 mph, 16 kmph) Cycling (13 mph, 21 kmph) Cycling (Racing) Dancing (Casual) Dancing (Moderate) Dancing (Extreme) Field Sports (Competitive) Frisbie Golf (Carry Clubs) Golf (with Cart) Gymnastics Housework Jump Rope (Fast) Jump Rope (Slow) Lying Martial Arts Racquetball Rollerblading (Casual) Rollerblading (Fast) Rowing Machine (Extreme) Rowing Machine (Moderate) Running (4 mph, 6.5 kmph) Running (5 mph, 8 kmph) Running (6 mph, 9.7 kmph) Running (7 mph, 11.3 kmph) Running (8 mph, 13 kmph) Running (10 mph, 16 kmph) Running (12 mph, 19.3 kmph) Sitting (Office work) Sitting (Quietly) Softball Stair Step (6", 15.2 cm) Stair Step (8", 20.3 cm) Stair Step (10", 25.4 cm) Stair Step (12", 30.5 cm) Standing (Office work) Standing (Quietly) Swimming (Casual) Swimming (Vigorous) Tennis (Doubles) Tennis (Singles) Volleyball (Casual) Volleyball (Vigorous) Walking (2 mph, 3.2 kmph) Walking (2.5 mph, 4 kmph) Walking (3 mph, 4.8 kmph) Walking (3.5 mph, 5.6 kmph) Walking (4 mph, 6.5 kmph) Walking (4.5 mph, 7.2 kmph) Weight Training (Intense) Weight Training (Normal) Yardwork (Heavy) Yardwork (Regular) Activity