To work out your calorie expenditure for a 24 hour period, fill in the following form with your weight, gender, and the number of minutes you spend per day on each of the listed activities:
 
Enter Your Weight in Kilograms:

 
Select Your Gender: Male Female
 
 
Type of Activity: Time in
Minutes		 Energy Expended
(kcal)
 
Sleeping
Sitting quietly
Knitting / sewing
Sitting (eating)
Standing quietly
Typing (electric)
Sitting (writing)
Ironing
Cooking
Volleyball
Walking slowly (4km/hr)
Light housework
Food shopping
Mopping floor
Cycling (leisure)
Table tennis
Walking briskly (6km/hr)
Golf
Badminton
Dancing (aerobic, medium intensity)
Tennis
Jogging (slow) (7 km/hr)
Gardening (digging)
Swimming (crawl, slow)
Football
Dancing (aerobic, intense)
Basketball
Running (slow) (8 km/hr)
Swimming (crawl, fast)
Swimming (breaststroke)
Swimming (backstroke)
Running (medium) (10 km/hr)
Running (fast) (12 km/hr)
Squash
 
   
TOTALS
minutes
kcal
   
 
   minutes

Notes:

  1. The activities above are listed in increasing order of energy expenditure per minute of activity.
  2. 1 kcal (kilocalorie) is the same as 1,000 calories, or 4,186 joules.
  3. There are 1,440 minutes in 1 day (24 hour period).

  4. Source of above information: Your Personal Calorie Counter, Food & Nutrition Department, Ministry of Health, Singapore.