在此轉載了兩個運動消耗表，一中一英。如果不想自己動手計算，也可以使用在線的計算機：
http://www.rd.com/living-healthy/activity-and-exercise-calorie-calculator/article12680.html
只要在搜尋器上打上 activity calorie calculator，結果會有很多選擇。一項活動的運動消耗量理應是包含了基礎代謝消耗量的。不過因為基礎代謝率會因人而異，最終答案應該參考 BMR 作適當加減。待我有空，證實了表中是否 BMR + PA，再與大家分享。
中文版本
以下是以體重68公斤，運動一小時為例計算，其他體重依比例增減，體重越重，你所消耗的卡路里就越高。
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English version
To calculate an estimated number of Calories burned for your specific body weight per 30 minutes of exercise, simply multiply the Calories per Kilogram figure (Cal/Kg) by your body weight in Kilograms.
| Activity |
Cal/Kg
|
50Kg
|
100Kg
|
150Kg
|
| Aerobics (low impact) |
2.54
|
127
|
254
|
380
|
| Step Aerobics (beginner) |
3.20
|
160
|
320
|
479
|
| Badminton |
3.31
|
165
|
331
|
496
|
| Basketball (game) |
4.85
|
243
|
485
|
728
|
| Basketball (leisurely) |
2.87
|
143
|
287
|
430
|
| Bicycling, 15kph |
2.76
|
138
|
276
|
413
|
| Bicycling, 20kph |
4.41
|
220
|
441
|
661
|
| Bowling |
1.21
|
61
|
121
|
182
|
| Canoeing, 4kph |
1.54
|
77
|
154
|
231
|
| Canoeing, 6.5kph |
2.98
|
149
|
298
|
446
|
| Cross country ski (hard) |
7.28
|
364
|
728
|
1091
|
| Cross country ski (easy) |
3.42
|
171
|
342
|
513
|
| Cross country ski (mod) |
4.85
|
243
|
485
|
728
|
| Dancing |
2.20
|
110
|
220
|
331
|
| Dancing (slow) |
1.21
|
61
|
121
|
182
|
| Golfing (walk w/o cart) |
2.20
|
110
|
220
|
331
|
| Golfing (with a cart) |
1.54
|
77
|
154
|
231
|
| Handball |
5.07
|
254
|
507
|
761
|
| Hiking with 5kg load |
3.97
|
198
|
397
|
595
|
| Hiking with 10kg load |
4.41
|
220
|
441
|
661
|
| Hiking with 15kg load |
5.18
|
259
|
518
|
777
|
| Hiking, no load |
3.42
|
171
|
342
|
513
|
| Jogging, 8kph |
4.08
|
204
|
408
|
612
|
| Jogging, 10kph |
5.07
|
254
|
507
|
761
|
| Raquetball |
4.52
|
226
|
452
|
678
|
| Rowing (leisurely) |
1.65
|
83
|
165
|
248
|
| Rowing machine |
3.97
|
198
|
397
|
595
|
| Running, 13kph |
6.72
|
336
|
672
|
1009
|
| Running, 14kph |
7.28
|
364
|
728
|
1091
|
| Running, 16kph |
7.72
|
386
|
772
|
1157
|
| Skipping rope |
6.28
|
314
|
628
|
942
|
| Snow skiing, downhill |
2.87
|
143
|
287
|
430
|
| Soccer |
4.30
|
215
|
430
|
645
|
| Squash |
4.52
|
226
|
452
|
678
|
| Stair climber machine |
3.53
|
176
|
353
|
529
|
| Stair climbing |
3.09
|
154
|
309
|
463
|
| Swimming (25 meters per minute) |
2.65
|
132
|
265
|
397
|
| Swimming (50 meters per minute) |
4.96
|
248
|
496
|
744
|
| Tennis |
3.53
|
176
|
353
|
529
|
| Tennis (doubles) |
2.43
|
121
|
243
|
364
|
| Volleyball (game) |
2.65
|
132
|
265
|
397
|
| Volleyball (leisurely) |
1.54
|
77
|
154
|
231
|
| Walking 3 kph (20 minutes per km) |
1.32
|
66
|
132
|
198
|
| Walking 5 kph (12 minutes per km) |
1.76
|
88
|
176
|
265
|
| Walking 6 kph (10 minutes per km) |
2.20
|
110
|
220
|
331
|
| Waterskiing |
3.53
|
176
|
353
|
529
|
| Weight training fast |
5.62
|
281
|
562
|
843
|
| Weight training mod |
4.19
|
209
|
419
|
628
|
| Weight training slow |
2.76
|
138
|
276
|
413
|
Please note that the above figures are provided as estimates only and before beginning any new exercise program, we strongly suggest you consult your doctor.
:)
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