Dr. Applebaum’s
Food Label tm
By Michael Applebaum, MD, JD,
FCLM
I am looking at the
Food Label and trying to figure out how it is useful. I have like tons of questions about these things, but will
only share several with you since the amount of help I need is massive.
So much in fact, I am thinking about awarding the Food Label a CACA.
Here, you look at one
with me:
This is a sample
Label for macaroni and cheese. It
says so.
1.
“Start here.” Now this is at the top, right?
Starting here seems intuitive. Maybe
the USDA makes this suggestion for our Australian friends visiting the States.
Still, I am wondering how many of my fellow citizens are going to
measure out 228 grams or one cup. Will
they wait until it is cooked or measure it raw?
2.
“Check calories.” Forget
that this is next down from the top and is reasonable to look at next.
Where is the value in knowing this?
If you cheat and look down farther, the Label provides you with a %
Daily Value (“6-Quick Guide to % DV”).
Well, what percentage of my daily value is 250 calories?
And is 110 calories from fat good or bad?
If you cheat big and look at “Number 5-Footnote,” it says that
percent daily values are based on a 2,000 calorie diet and then a 2500 calorie
diet is also given. How do the
110 calories in 228 g of this food compare to the 65g I am supposed to eat?
If they know, which they apparently do from the footnote, that the %DV
for those items may be higher or lower depending on one’s calorie needs, how
do they know the %DV for the other stuff?
Shouldn’t those (cholesterol and sodium) change?
If they shouldn’t why is that? Why
isn’t a calories %DV offered? Fiber
only goes up 20% when the calories go up 25%.
Can I OD (overdose) on fiber?
3.
“Limit these nutrients.” Limit
them to what? Limit them to 100%?
Where is the limit there? Are
all the other things to be eaten without limit?
Or is their limit more than 100% of the %DV?
4.
“Get enough of these nutrients.”
How much is enough? If my
math is good enough, should I eat 25 servings of this food to get 100% of my
Vitamin A?
5.
“Footnote.” No one reads footnotes.
Besides, any idea how many older folk can see this part anyway?
The standard Food
Label just does not seem useful to me. So
I am going to propose another one. I
am calling it Dr. Applebaum’s Food Label tm (truth in packaging).
Dr. Applebaum’s
Food Label tm is dynamic and cannot easily be pre-printed for
placement on the package. It is
specific to you. You have to
input your weight to determine the effects of eating the food.
Thus, until grocery stores and food manufacturers make it possible for
you to generate Dr. Applebaum’s Food Label tm in real-time, you
will have to print it at home. By
the way, the technology necessary to do this at the store is already in place.
They just don’t do it because…(insert your answer here) and I
hadn’t invented the best Food Label ever until now.
Dr. Applebaum’s
Food Label tm tells you how much weight you will gain from eating
the stuff inside the package. It
also tells you how hard you will have to work to burn off the weight you
gained from eating the stuff inside the package.
A few basics about
Dr. Applebaum’s Food Label tm:
·
It is not perfect. It is practical.
·
It is better than anything else out there.
·
The Activities list is from nutristrategy.com.
I calculated the calories per hour myself based on their numbers. I cannot vouch for their accuracy or their assumptions.
·
It does not tell you how many calories you
should eat. It just tells you how
much weight you will gain from eating the food in the container.
·
The weight gain data is based on the most
popular and best assumptions we are provided by the powers that be.
That does not make them correct. I
know that I can make it more precise with some tweaks, but choose not to.
Sorry.
·
It does not care about sodium, cholesterol,
vitamins, minerals, etc. Most
people don’t either. Besides,
really how many of us: know the amount of sodium in the salt we add at the
table or while cooking, keep a running tab of our daily cholesterol intake and
feel a bit low on iron (What’s the matter, don’t you stick to the
refrigerator anymore?)
·
It only cares about what is most important.
Calories.
·
It is long.
It is designed to take up most packaging space so there is no room left
for the crap they normally put on packages.
When you print it out, you can make adjustments.
·
You can shorten it if you want.
You can remove the rows with the sports in which you do not engage.
But remember, if you do shorten it, you might see the crap referred to
above. Printing bigger will solve
that problem. It’s a balancing
act.
·
The numbers for Weight 1, Weight 2, etc., are
representative. You do not have
to change your name to “Weight X”
·
This is a sad one. I wanted to upload the spreadsheet underlying Dr.
Applebaum’s Food Label tm so anyone could use it online and print
the results. I created it in Excel and apparently, thanks to Bill Gates,
people need IE and the right version of Excel to use and print the file.
I prefer Mozilla Firefox and won’t play this game.
So you can generate your very own Dr. Applebaum’s Food Label tm
as all the info is out there. One
way is to copy and paste the Food Label tm into a spreadsheet
program. The relationships among
the cells should be fairly obvious. I
do not want to take money for this stuff if I can avoid it, so I will not send
out disks with an executable file of the program since this will cost.
If enough people clamor for it (e-mail me), I’ll think about it.
But I will charge for my time, postage and media.
·
If you send Dr. Applebaum’s Food Label tm
to others, I’d appreciate acknowledgement as the source.
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Dr.
Applebaum's Food Label tm
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Nutrition
Facts
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Servings Per Container
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4.00
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Calories Per Serving
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300.00
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Total Calories Per Container
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1200.00
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IF
YOU EAT ALL THE FOOD IN THIS CONTAINER YOU WILL GAIN THIS MUCH
WEIGHT IN OUNCES:
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5.49
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IF
YOU EAT ALL THE FOOD IN THIS CONTAINER YOU WILL GAIN THIS MUCH
WEIGHT IN POUNDS:
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0.34
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Household
Member's Name and Weight
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Name
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Weight
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Weight 1 (name and weight)
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Name
1
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165.00
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Weight 2 (name and weight)
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Name
2
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190.00
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Weight 3 (name and weight)
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Name
3
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215.00
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Weight 4 (name and weight)
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Name
4
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240.00
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TO
LOSE THE WEIGHT YOU GAINED FROM EATING ALL THE FOOD IN THIS
CONTAINER, YOU WILL NEED TO ENGAGE IN EACH OF THE FOLLOWING ACTIVITIES FOR
THIS LONG:
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Hours
needed to engage in each activity to burn off the calories contained in
this container.
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Minutes
needed to engage in each activity to burn off the calories contained in
this container.
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CAL/LB/HR
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Activity
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Name
1
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Name
2
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Name
3
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Name
4
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Name
1
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Name
2
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Name
3
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Name
4
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Aerobics, general
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2.72
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2.67
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2.32
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2.05
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1.84
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160.25
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139.16
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122.98
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110.17
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Aerobics, high impact
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3.18
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2.29
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1.99
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1.76
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1.57
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137.35
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119.28
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105.41
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94.43
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Aerobics, low impact
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2.27
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3.20
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2.78
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2.46
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2.20
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192.30
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166.99
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147.58
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132.20
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Archery (non-hunting)
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1.59
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4.57
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3.97
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3.51
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3.14
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274.04
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237.99
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210.31
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188.41
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Automobile repair
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1.36
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5.34
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4.64
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4.10
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3.67
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320.49
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278.32
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245.96
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220.34
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Backpacking, general
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3.18
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2.29
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1.99
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1.76
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1.57
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137.35
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119.28
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105.41
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94.43
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Badminton, competitive
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3.18
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2.29
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1.99
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1.76
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1.57
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137.35
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119.28
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105.41
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94.43
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Badminton, social, general
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2.05
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3.55
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3.09
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2.73
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2.44
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213.26
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185.20
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163.66
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146.62
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Basketball, game
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3.63
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2.00
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1.74
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1.54
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1.38
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120.18
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104.37
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92.23
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82.63
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Basketball, nongame, general
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2.72
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2.67
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2.32
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2.05
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1.84
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160.25
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139.16
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122.98
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110.17
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Basketball, officiating
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3.18
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2.29
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1.99
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1.76
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1.57
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137.35
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119.28
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105.41
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94.43
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Basketball, shooting baskets
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2.05
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3.55
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3.09
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2.73
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2.44
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213.26
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185.20
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163.66
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146.62
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Basketball, wheelchair
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2.95
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2.46
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2.14
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1.89
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1.69
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147.73
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128.29
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113.37
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101.56
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Bicycling, <10mph, leisure
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1.82
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4.01
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3.48
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3.07
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2.75
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240.37
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208.74
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184.47
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165.25
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Bicycling, >20mph, racing
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7.26
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1.00
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0.87
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0.77
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0.69
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60.09
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52.19
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46.12
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41.31
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Bicycling, 10-11.9mph, light effort
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2.72
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2.67
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2.32
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2.05
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1.84
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160.25
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139.16
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122.98
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110.17
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Bicycling, 12-13.9mph, moderate effort
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3.63
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2.00
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1.74
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1.54
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1.38
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120.18
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104.37
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92.23
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82.63
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Bicycling, 14-15.9mph, vigorous effort
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4.54
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1.60
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1.39
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1.23
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1.10
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96.15
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83.50
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73.79
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66.10
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Bicycling, 16-19mph, very fast, racing
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5.45
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1.34
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1.16
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1.02
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0.92
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80.12
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69.58
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61.49
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55.08
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Bicycling, BMX or mountain
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3.86
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1.88
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1.64
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1.45
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1.29
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113.00
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98.13
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86.72
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77.69
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Bicycling, stationary, general
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2.27
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3.20
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2.78
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2.46
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2.20
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192.30
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166.99
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147.58
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132.20
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Bicycling, stationary, light effort
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2.50
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2.91
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2.53
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2.23
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2.00
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174.55
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151.58
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133.95
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120.00
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Bicycling, stationary, moderate effort
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3.18
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2.29
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1.99
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1.76
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1.57
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137.35
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119.28
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105.41
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94.43
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Bicycling, stationary, very light
effort
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1.36
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5.34
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4.64
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4.10
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3.67
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320.49
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278.32
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245.96
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220.34
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Bicycling, stationary, very vigorous
effort
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5.68
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1.28
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1.11
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0.98
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0.88
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76.87
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66.75
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58.99
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52.85
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Bicycling, stationary, vigorous effort
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4.77
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1.52
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1.32
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1.17
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1.05
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91.50
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79.46
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70.22
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62.90
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Billiards
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1.14
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6.39
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5.55
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4.90
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4.39
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383.29
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332.86
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294.15
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263.51
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Bowling
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1.36
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5.34
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4.64
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4.10
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3.67
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320.49
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278.32
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245.96
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220.34
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Boxing, in ring, general
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5.45
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1.34
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1.16
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1.02
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0.92
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80.12
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69.58
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61.49
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55.08
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Boxing, punching bag
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2.72
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2.67
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2.32
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2.05
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1.84
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160.25
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139.16
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122.98
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110.17
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Boxing, sparring
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4.08
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1.78
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1.55
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1.37
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1.22
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106.83
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92.77
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81.99
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73.45
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Broomball
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3.18
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2.29
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1.99
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1.76
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1.57
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137.35
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119.28
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105.41
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94.43
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Calisthenics (pushups, sit-ups),
vigorous effort
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3.63
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2.00
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1.74
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1.54
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1.38
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120.18
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104.37
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92.23
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82.63
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Calisthenics, home, light/moderate
effort
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2.05
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3.55
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3.09
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2.73
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2.44
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213.26
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185.20
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163.66
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146.62
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Canoeing, on camping trip
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1.82
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4.01
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3.48
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3.07
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2.75
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240.37
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208.74
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184.47
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165.25
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Canoeing, rowing, >6 mph, vigorous
effort
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5.45
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1.34
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1.16
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1.02
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0.92
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80.12
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69.58
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61.49
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55.08
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Canoeing, rowing, crewing, competition
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5.45
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1.34
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1.16
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1.02
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0.92
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80.12
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69.58
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61.49
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55.08
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Canoeing, rowing, light effort
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1.36
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5.34
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4.64
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4.10
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3.67
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320.49
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278.32
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245.96
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220.34
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Canoeing, rowing, moderate effort
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3.18
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2.29
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1.99
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1.76
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1.57
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137.35
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119.28
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105.41
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94.43
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Carpentry, general
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1.59
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4.57
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3.97
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3.51
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3.14
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274.04
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237.99
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210.31
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188.41
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Carrying heavy loads, such as bricks
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3.63
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2.00
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1.74
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1.54
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1.38
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120.18
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104.37
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92.23
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82.63
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Child care: sitting/kneeling-dressing,
feeding
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1.36
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5.34
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4.64
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4.10
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3.67
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320.49
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278.32
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245.96
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220.34
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Child care: standing-dressing, feeding
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1.59
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4.57
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3.97
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3.51
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3.14
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274.04
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237.99
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210.31
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188.41
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Circuit training, general
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3.63
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2.00
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1.74
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1.54
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1.38
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120.18
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104.37
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92.23
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82.63
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Cleaning, heavy, vigorous effort
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2.05
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3.55
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3.09
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2.73
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2.44
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213.26
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185.20
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163.66
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146.62
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Cleaning, house, general
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1.59
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4.57
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3.97
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3.51
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3.14
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274.04
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237.99
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210.31
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188.41
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Cleaning, light, moderate effort
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1.14
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6.39
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5.55
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4.90
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4.39
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383.29
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332.86
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294.15
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263.51
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Coaching: football, soccer,
basketball, etc.
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1.82
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4.01
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3.48
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3.07
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2.75
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240.37
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208.74
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184.47
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165.25
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Construction, outside, remodeling
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2.50
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2.91
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2.53
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2.23
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2.00
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174.55
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151.58
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133.95
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120.00
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Cooking or food preparation
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1.14
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6.39
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5.55
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4.90
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4.39
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383.29
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332.86
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294.15
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263.51
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Cricket (batting, bowling)
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2.27
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3.20
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2.78
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2.46
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2.20
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192.30
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166.99
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147.58
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132.20
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Croquet
|
1.14
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6.39
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5.55
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4.90
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4.39
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383.29
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332.86
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294.15
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263.51
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Curling
|
1.82
|
4.01
|
3.48
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3.07
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2.75
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240.37
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208.74
|
184.47
|
165.25
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Dancing, aerobic, ballet or modern,
twist
|
2.72
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2.67
|
2.32
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2.05
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1.84
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160.25
|
139.16
|
122.98
|
110.17
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Dancing, ballroom, fast
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2.50
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2.91
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2.53
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2.23
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2.00
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174.55
|
151.58
|
133.95
|
120.00
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Dancing, ballroom, slow
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1.36
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5.34
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4.64
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4.10
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3.67
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320.49
|
278.32
|
245.96
|
220.34
|
|
|
Dancing, general
|
2.05
|
3.55
|
3.09
|
2.73
|
2.44
|
|
213.26
|
185.20
|
163.66
|
146.62
|
|
|
Darts, wall or lawn
|
1.14
|
6.39
|
5.55
|
4.90
|
4.39
|
|
383.29
|
332.86
|
294.15
|
263.51
|
|
|
Diving, springboard or platform
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Electrical work, plumbing
|
1.59
|
4.57
|
3.97
|
3.51
|
3.14
|
|
274.04
|
237.99
|
210.31
|
188.41
|
|
|
Farming, baling hay, cleaning barn
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Farming, milking by hand
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Farming, shoveling grain
|
2.50
|
2.91
|
2.53
|
2.23
|
2.00
|
|
174.55
|
151.58
|
133.95
|
120.00
|
|
|
Fencing
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Fishing from boat, sitting
|
1.14
|
6.39
|
5.55
|
4.90
|
4.39
|
|
383.29
|
332.86
|
294.15
|
263.51
|
|
|
Fishing from river bank, standing
|
1.59
|
4.57
|
3.97
|
3.51
|
3.14
|
|
274.04
|
237.99
|
210.31
|
188.41
|
|
|
Fishing in stream, in waders
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Fishing, general
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Fishing, ice, sitting
|
0.91
|
8.01
|
6.96
|
6.15
|
5.51
|
|
480.74
|
417.48
|
368.94
|
330.51
|
|
|
Football or baseball, playing catch
|
1.14
|
6.39
|
5.55
|
4.90
|
4.39
|
|
383.29
|
332.86
|
294.15
|
263.51
|
|
|
Football, competitive
|
4.08
|
1.78
|
1.55
|
1.37
|
1.22
|
|
106.83
|
92.77
|
81.99
|
73.45
|
|
|
Football, touch, flag, general
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Frisbee playing, general
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Frisbee, ultimate
|
1.59
|
4.57
|
3.97
|
3.51
|
3.14
|
|
274.04
|
237.99
|
210.31
|
188.41
|
|
|
Gardening, general
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Golf, carrying clubs
|
2.50
|
2.91
|
2.53
|
2.23
|
2.00
|
|
174.55
|
151.58
|
133.95
|
120.00
|
|
|
Golf, general
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Golf, miniature or driving range
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Golf, pulling clubs
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Golf, using power cart
|
1.59
|
4.57
|
3.97
|
3.51
|
3.14
|
|
274.04
|
237.99
|
210.31
|
188.41
|
|
|
Gymnastics, general
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Hacky sack
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Handball, general
|
5.45
|
1.34
|
1.16
|
1.02
|
0.92
|
|
80.12
|
69.58
|
61.49
|
55.08
|
|
|
Handball, team
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Health club exercise, general
|
2.50
|
2.91
|
2.53
|
2.23
|
2.00
|
|
174.55
|
151.58
|
133.95
|
120.00
|
|
|
Hiking, cross country
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Hockey, field
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Hockey, ice
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Horse grooming
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Horse racing, galloping
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Horseback riding, general
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Horseback riding, trotting
|
2.95
|
2.46
|
2.14
|
1.89
|
1.69
|
|
147.73
|
128.29
|
113.37
|
101.56
|
|
|
Horseback riding, walking
|
1.14
|
6.39
|
5.55
|
4.90
|
4.39
|
|
383.29
|
332.86
|
294.15
|
263.51
|
|
|
Hunting, general
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Jai alai
|
5.45
|
1.34
|
1.16
|
1.02
|
0.92
|
|
80.12
|
69.58
|
61.49
|
55.08
|
|
|
Jogging, general
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Judo, karate, kick boxing, tae kwan do
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Kayaking
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Kickball
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Lacrosse
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Marching band, playing
instrument(walking)
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Marching, rapidly, military
|
2.95
|
2.46
|
2.14
|
1.89
|
1.69
|
|
147.73
|
128.29
|
113.37
|
101.56
|
|
|
Moto-cross
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Moving furniture, household
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Moving household items, boxes,
upstairs
|
4.08
|
1.78
|
1.55
|
1.37
|
1.22
|
|
106.83
|
92.77
|
81.99
|
73.45
|
|
|
Moving household items, carrying boxes
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Mowing lawn, general
|
2.50
|
2.91
|
2.53
|
2.23
|
2.00
|
|
174.55
|
151.58
|
133.95
|
120.00
|
|
|
Mowing lawn, riding mower
|
1.14
|
6.39
|
5.55
|
4.90
|
4.39
|
|
383.29
|
332.86
|
294.15
|
263.51
|
|
|
Music playing, cello, flute, horn,
woodwind
|
0.91
|
8.01
|
6.96
|
6.15
|
5.51
|
|
480.74
|
417.48
|
368.94
|
330.51
|
|
|
Music playing, drums
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Music playing, guitar, classical,
folk(sitting)
|
0.91
|
8.01
|
6.96
|
6.15
|
5.51
|
|
480.74
|
417.48
|
368.94
|
330.51
|
|
|
Music playing, guitar, rock/roll
band(standing)
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Music playing, piano, organ, violin,
trumpet
|
1.14
|
6.39
|
5.55
|
4.90
|
4.39
|
|
383.29
|
332.86
|
294.15
|
263.51
|
|
|
Paddleboat
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Painting, papering, plastering,
scraping
|
2.05
|
3.55
|
3.09
|
2.73
|
2.44
|
|
213.26
|
185.20
|
163.66
|
146.62
|
|
|
Polo
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Pushing or pulling stroller with child
|
1.14
|
6.39
|
5.55
|
4.90
|
4.39
|
|
383.29
|
332.86
|
294.15
|
263.51
|
|
|
Race walking
|
2.95
|
2.46
|
2.14
|
1.89
|
1.69
|
|
147.73
|
128.29
|
113.37
|
101.56
|
|
|
Racquetball, casual, general
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Racquetball, competitive
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Raking lawn
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Rock climbing, ascending rock
|
4.99
|
1.46
|
1.27
|
1.12
|
1.00
|
|
87.41
|
75.91
|
67.08
|
60.09
|
|
|
Rock climbing, rapelling
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Rope jumping, fast
|
5.45
|
1.34
|
1.16
|
1.02
|
0.92
|
|
80.12
|
69.58
|
61.49
|
55.08
|
|
|
Rope jumping, moderate, general
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Rope jumping, slow
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Rowing, stationary, light effort
|
4.32
|
1.69
|
1.46
|
1.29
|
1.16
|
|
101.12
|
87.81
|
77.60
|
69.52
|
|
|
Rowing, stationary, moderate effort
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Rowing, stationary, very vigorous
effort
|
5.45
|
1.34
|
1.16
|
1.02
|
0.92
|
|
80.12
|
69.58
|
61.49
|
55.08
|
|
|
Rowing, stationary, vigorous effort
|
3.86
|
1.88
|
1.64
|
1.45
|
1.29
|
|
113.00
|
98.13
|
86.72
|
77.69
|
|
|
Rugby
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Running, 10 mph (6 min mile)
|
7.26
|
1.00
|
0.87
|
0.77
|
0.69
|
|
60.09
|
52.19
|
46.12
|
41.31
|
|
|
Running, 10.9 mph (5.5 min mile)
|
8.17
|
0.89
|
0.77
|
0.68
|
0.61
|
|
53.42
|
46.39
|
40.99
|
36.72
|
|
|
Running, 5 mph (12 min mile)
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Running, 5.2 mph (11.5 min mile)
|
4.08
|
1.78
|
1.55
|
1.37
|
1.22
|
|
106.83
|
92.77
|
81.99
|
73.45
|
|
|
Running, 6 mph (10 min mile)
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Running, 6.7 mph (9 min mile)
|
4.99
|
1.46
|
1.27
|
1.12
|
1.00
|
|
87.41
|
75.91
|
67.08
|
60.09
|
|
|
Running, 7 mph (8.5 min mile)
|
5.22
|
1.39
|
1.21
|
1.07
|
0.96
|
|
83.55
|
72.55
|
64.12
|
57.44
|
|
|
Running, 7.5mph (8 min mile)
|
5.68
|
1.28
|
1.11
|
0.98
|
0.88
|
|
76.87
|
66.75
|
58.99
|
52.85
|
|
|
Running, 8 mph (7.5 min mile)
|
6.13
|
1.19
|
1.03
|
0.91
|
0.82
|
|
71.18
|
61.81
|
54.62
|
48.93
|
|
|
Running, 8.6 mph (7 min mile)
|
6.35
|
1.14
|
0.99
|
0.88
|
0.79
|
|
68.68
|
59.64
|
52.71
|
47.22
|
|
|
Running, 9 mph (6.5 min mile)
|
6.81
|
1.07
|
0.93
|
0.82
|
0.73
|
|
64.10
|
55.66
|
49.19
|
44.07
|
|
|
Running, cross country
|
4.08
|
1.78
|
1.55
|
1.37
|
1.22
|
|
106.83
|
92.77
|
81.99
|
73.45
|
|
|
Running, general
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Running, in place
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Running, on a track, team practice
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Running, stairs, up
|
6.81
|
1.07
|
0.93
|
0.82
|
0.73
|
|
64.10
|
55.66
|
49.19
|
44.07
|
|
|
Running, training, pushing wheelchair
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Running, wheeling, general
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Sailing, boat/board, windsurfing,
general
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Sailing, in competition
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Scrubbing floors, on hands and knees
|
2.50
|
2.91
|
2.53
|
2.23
|
2.00
|
|
174.55
|
151.58
|
133.95
|
120.00
|
|
|
Shoveling snow, by hand
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Shuffleboard, lawn bowling
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Sitting-playing with child(ren)-light
|
1.14
|
6.39
|
5.55
|
4.90
|
4.39
|
|
383.29
|
332.86
|
294.15
|
263.51
|
|
|
Skateboarding
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Skating, ice, 9 mph or less
|
2.50
|
2.91
|
2.53
|
2.23
|
2.00
|
|
174.55
|
151.58
|
133.95
|
120.00
|
|
|
Skating, ice, general
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Skating, ice, rapidly, > 9 mph
|
4.08
|
1.78
|
1.55
|
1.37
|
1.22
|
|
106.83
|
92.77
|
81.99
|
73.45
|
|
|
Skating, ice, speed, competitive
|
6.81
|
1.07
|
0.93
|
0.82
|
0.73
|
|
64.10
|
55.66
|
49.19
|
44.07
|
|
|
Skating, roller
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Ski jumping (climb up carrying skis)
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Ski machine, general
|
4.32
|
1.69
|
1.46
|
1.29
|
1.16
|
|
101.12
|
87.81
|
77.60
|
69.52
|
|
|
Skiing, cross-country, >8.0 mph,
racing
|
6.35
|
1.14
|
0.99
|
0.88
|
0.79
|
|
68.68
|
59.64
|
52.71
|
47.22
|
|
|
Skiing, cross-country, moderate effort
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Skiing, cross-country, slow or light
effort
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Skiing, cross-country, uphill, maximum
effort
|
7.49
|
0.97
|
0.84
|
0.74
|
0.67
|
|
58.24
|
50.58
|
44.70
|
40.04
|
|
|
Skiing, cross-country, vigorous effort
|
4.08
|
1.78
|
1.55
|
1.37
|
1.22
|
|
106.83
|
92.77
|
81.99
|
73.45
|
|
|
Skiing, downhill, light effort
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Skiing, downhill, moderate effort
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Skiing, downhill, vigorous effort,
racing
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Skiing, snow, general
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Skiing, water
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Ski-mobiling, water
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Skin diving, scuba diving, general
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Sledding, tobogganing, bobsledding,
luge
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Snorkeling
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Snow shoeing
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Snowmobiling
|
1.59
|
4.57
|
3.97
|
3.51
|
3.14
|
|
274.04
|
237.99
|
210.31
|
188.41
|
|
|
Soccer, casual, general
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Soccer, competitive
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Softball or baseball, fast or slow
pitch
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Softball, officiating
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Squash
|
5.45
|
1.34
|
1.16
|
1.02
|
0.92
|
|
80.12
|
69.58
|
61.49
|
55.08
|
|
|
Stair-treadmill ergometer, general
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Standing-packing/unpacking boxes
|
1.59
|
4.57
|
3.97
|
3.51
|
3.14
|
|
274.04
|
237.99
|
210.31
|
188.41
|
|
|
Stretching, hatha yoga
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Surfing, body or board
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Sweeping garage, sidewalk
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Swimming laps, freestyle, fast,
vigorous effort
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Swimming laps, freestyle,
light/moderate effort
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Swimming, backstroke, general
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Swimming, breaststroke, general
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Swimming, butterfly, general
|
4.99
|
1.46
|
1.27
|
1.12
|
1.00
|
|
87.41
|
75.91
|
67.08
|
60.09
|
|
|
Swimming, leisurely, general
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Swimming, sidestroke, general
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Swimming, sychronized
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Swimming, treading water,
fast/vigorous
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Swimming, treading water, moderate
effort
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Table tennis, ping pong
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Tai chi
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Teaching aerobics class
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Tennis, doubles
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Tennis, general
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Tennis, singles
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Unicycling
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Volleyball, beach
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Volleyball, competitive, in gymnasium
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Volleyball, noncompetitive; 6-9 member
team
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Walk/run-playing with
child(ren)-moderate
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Walk/run-playing with
child(ren)-vigorous
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Walking, 2.0 mph, slow pace
|
1.14
|
6.39
|
5.55
|
4.90
|
4.39
|
|
383.29
|
332.86
|
294.15
|
263.51
|
|
|
Walking, 3.0 mph, mod. pace, walking
dog
|
1.59
|
4.57
|
3.97
|
3.51
|
3.14
|
|
274.04
|
237.99
|
210.31
|
188.41
|
|
|
Walking, 3.5 mph, uphill
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Walking, 4.0 mph, very brisk pace
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Walking, carrying infant or 15-lb load
|
1.59
|
4.57
|
3.97
|
3.51
|
3.14
|
|
274.04
|
237.99
|
210.31
|
188.41
|
|
|
Walking, grass track
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
Walking, upstairs
|
3.63
|
2.00
|
1.74
|
1.54
|
1.38
|
|
120.18
|
104.37
|
92.23
|
82.63
|
|
|
Walking, using crutches
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Wallyball, general
|
3.18
|
2.29
|
1.99
|
1.76
|
1.57
|
|
137.35
|
119.28
|
105.41
|
94.43
|
|
|
Water aerobics, water calisthenics
|
1.82
|
4.01
|
3.48
|
3.07
|
2.75
|
|
240.37
|
208.74
|
184.47
|
165.25
|
|
|
Water polo
|
4.54
|
1.60
|
1.39
|
1.23
|
1.10
|
|
96.15
|
83.50
|
73.79
|
66.10
|
|
|
Water volleyball
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Weight lifting or body building,
vigorous effort
|
2.72
|
2.67
|
2.32
|
2.05
|
1.84
|
|
160.25
|
139.16
|
122.98
|
110.17
|
|
|
Weight lifting, light or moderate
effort
|
1.36
|
5.34
|
4.64
|
4.10
|
3.67
|
|
320.49
|
278.32
|
245.96
|
220.34
|
|
|
Whitewater rafting, kayaking, or
canoeing
|
2.27
|
3.20
|
2.78
|
2.46
|
2.20
|
|
192.30
|
166.99
|
147.58
|
132.20
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|