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The calculation for calorie of exercise.

There’s METS (metabolic equivalents) as the standard sign that indicate the amount of exercise.
If you use this METS, you can calculate a consumptive calorie.
Energy of Consumptive Amount = Standard Value(METS) * Hour(h) * Weight(kg)
The simple sheet for the calculating the calorie.
The amounts of exercises are mentioned in below.
Items of Exercises. M Items of Exercises
ETS
Walking(3.2km/h) 2~3 Golf(by electric cart) 2~3
Walking(4.8km/h) 3~4 Golf(bring a bag on 4~7
shoulders)
Walking(6.4km/h) 5~6 Handball 8~12
Walking(8km/h) 6~7 Tennis 4~9
Jogging(8km/h) 7~8 Soccer 5~12
Jogging(10km/h) 11 Volleyball 3~6
Jogging(12km/h) 12.5 Badminton 4~9
Cycling(16km/h) 5~6 Basketball 3~12
Cycling(21km/h) 8~9 Field Hockey 8
Aerobics Dance 4 Bowling 2~4
~10
Skipping Rope(60~80times/min) 9 Surf-fishing 2~4
Skipping 2 Fishing in Mountain 5~6
Rope(120~140times/min) Stream
Swimming 4~8 Canoe, Boat, kayak 3~8
Hiking 3~7 Scuba Diving 5~10
Judo 13.5 Skate 5~8
Climbing 5 Ski(Downhill) 5~8
~10
Racket Ball 8 Cross-country Ski 6~12
~12
Squash 8 Water-skiing 5~7
~12
Table Tennis 3~5 Social dancing 3~7

The amounts of exercises in life are mentioned in below.

A behavior of ordinary life METS
Behavior about around Sitting on(Tranquility) 1.2
you Standing (Tranquility) 1.1~1.5
Meal, Conversation 1.5~2.0
Washing hands, face, brushing teeth 1.5~2.0
<female>Walking inside, changing clothing. 1.6~3.4
<male>Walking inside, changing clothing 2.6~4.3
Taking a shower 3.7~4.4
Hobbies or recreations Kitting, sowing, listening a radio 1.5~2.0
Playing at card, watching on TV 1.5~2.0
Music instrument(piano, stringed instrument) 1.8~2.8
Music instrument(organ, drum) 2.8~4.0
Simple work or work in Clerical work at desk 1.5~1.9
house PC, typing works 1.5~2.0
Driving a car(expect at the time of rush) 1.5~3.6
Working in garden(Pulling off a grass) 3.1~4.2
Trimming a hedge 5.3~5.7
Housework Cleaning a floor, cooking a vegetable 1.6~2.0
Cooking a meat, washing a dish 2.1~3.0
Polish a dish, ironing 2.1~3.0
Shopping(light baggage), vacuum machine, making a 3.1~4.1
bed,
Shopping(heavy baggage), polishing a floor, 4.2~5.3
Others Stepping down stairs 4.0~5.0
Stepping up stairs 6.0~8.0
Sex 4.0~6.0

The calculation of the consumptive calorie for exercise (The amount added into basic metabolism).
Please add the consumptive calorie as you’re watching below the content.
The amount of the life activity.
Low age The amount of energy to be The amount of energy to be needed
needed
kcal/day Male Kcal/day Female
A little Low 15~17 2,100 1,700
18~29 2,000 1,550
30~49 1,950 1,500
50~69 1,750 1,450
Other than 1,600 1,300
70
Modderate age The amount of energy to be The amount of energy to be needed
needed
kcal/day Male Kcal/day Female
15~17 2,750 2,200
18~29 2,650 2,050
30~49 2,550 2,000
50~69 2,300 1,900
Other than 2,050 1,700
70
High age The amount of energy to be The amount of energy to be needed
needed
kcal/day Male kcal/day Male
15~17 3,050 2,500
18~29 2,950 2,300
30~49 2,850 2,200
50~69 2,550 2,100
Other than - -
70
Choose about the amount of the life activity from below list.
The amount of the life The content of the ordinary life
activity and index(A
multiple of the basic
amount of the
metabolism
Life behavior hour
Ⅰ(low) 1.3 Tranquility 12 The case of comparatively a slow walking for a approximate
Standing 11 hour that is as taking a walk, shopping etc and mostly
Walking 1 reading, studying, chatting as sitting or watching on TV,
music etc as sitting on, lying.
Fast walking 0
Muscle exercise 0
Ⅱ(a little low) 1.5 Tranquility 10 The case of the business of being more comparatively to
Standing 9 walk that is about commute, work etc and taking a desk
Walking 5 work, chat etc as mostly sitting for approximate two hours.
Fast walking 0
Muscle exercise 0
Ⅲ(moderate) 1.7 Tranquility 9 The case of doing more comparatively and in more laborious
Standing 8 physical activities that one who is a life activity at level Ⅱ(a
Walking 6 little low) is fast walking, cycling etc or always engaging on
Fast walking 1 more comparatively and laborious works that is about
Muscle exercise 0 agriculture, fishery etc as standing at work for a
approximate hour.
Ⅳ(high)1.9 Tranquility 9 To be at a approximate hour for a day, the case of engaging
Standing 8 on laborious works that is like astern training, carrying
Walking 5 timbers, farm work in a busy season for farmers etc.
Fast walking 1
Muscle exercise 1
Attention)A life activities level Ⅱ(a little low) belongs to the most part of people.