Exercise and energy
19 exercises are free in the app. Pro adds 29 more.
The app works out energy from your weight. These tables show 30 minutes for the app's adult reference range, 45 to 120 kg, so each row is a range. Add your own weight in the app for one figure. Within each table the highest energy comes first.
Free in the app
| Exercise | Cal | kJ |
|---|---|---|
| Running Free | 238 to 635 | 996 to 2,657 |
| Rugby Free | 226 to 604 | 946 to 2,524 |
| Jogging Free | 223 to 596 | 933 to 2,491 |
| Tennis Free | 181 to 485 | 759 to 2,026 |
| Boxing Free | 157 to 421 | 659 to 1,760 |
| Soccer Free | 156 to 417 | 653 to 1,744 |
| Hockey Free | 154 to 413 | 647 to 1,727 |
| Lacrosse Free | 154 to 413 | 647 to 1,727 |
| Cycling Free | 145 to 389 | 610 to 1,628 |
| Karate Free | 145 to 389 | 610 to 1,628 |
| Skiing Free | 145 to 389 | 610 to 1,628 |
| Basketball Free | 133 to 358 | 560 to 1,495 |
| Cricket Free | 116 to 310 | 485 to 1,296 |
| Taekwondo Free | 113 to 302 | 473 to 1,262 |
| Walking Free | 98 to 262 | 410 to 1,096 |
| Swimming Free | 95 to 254 | 398 to 1,063 |
| Yoga Free | 89 to 239 | 373 to 997 |
| Golf Free | 86 to 231 | 361 to 963 |
| Volleyball Free | 68 to 183 | 286 to 764 |
Included with Pro
| Exercise | Cal | kJ |
|---|---|---|
| Jump Rope Pro | 259 to 693 | 1,087 to 2,899 |
| Spin Class Pro | 212 to 567 | 889 to 2,371 |
| Rock Climbing Pro | 188 to 504 | 790 to 2,109 |
| Snowboarding Pro | 177 to 473 | 740 to 1,976 |
| Ice Skating Pro | 165 to 442 | 692 to 1,847 |
| Climbing Stairs Pro | 160 to 429 | 672 to 1,794 |
| Stationary cycling Pro | 160 to 429 | 672 to 1,794 |
| Paddleboarding Pro | 153 to 410 | 642 to 1,714 |
| Dance fitness Pro | 153 to 410 | 642 to 1,714 |
| Dancing Pro | 141 to 378 | 592 to 1,581 |
| Weight Lifting Pro | 141 to 378 | 592 to 1,581 |
| Badminton Pro | 130 to 347 | 544 to 1,452 |
| Horseback Riding Pro | 130 to 347 | 544 to 1,452 |
| Water Aerobics Pro | 130 to 347 | 544 to 1,452 |
| Hiking Pro | 125 to 335 | 524 to 1,398 |
| Elliptical Trainer Pro | 118 to 316 | 494 to 1,319 |
| Kayaking Pro | 118 to 316 | 494 to 1,319 |
| Mowing the Lawn Pro | 118 to 316 | 494 to 1,319 |
| Rowing Machine Pro | 118 to 316 | 494 to 1,319 |
| Brisk walking Pro | 113 to 303 | 474 to 1,266 |
| Table Tennis Pro | 94 to 253 | 395 to 1,056 |
| Gardening Pro | 89 to 240 | 376 to 1,003 |
| Washing the Car Pro | 82 to 221 | 346 to 924 |
| Bodyweight training Pro | 70 to 189 | 296 to 791 |
| Surfing Pro | 70 to 189 | 296 to 791 |
| Vacuuming Pro | 70 to 189 | 296 to 791 |
| Pilates Pro | 66 to 177 | 276 to 738 |
| Gentle stretching Pro | 54 to 146 | 227 to 608 |
| Laughing Pro | 23 to 63 | 98 to 263 |
Time for a given amount of energy
Going the other way, the app shows how long an activity takes to match an amount of energy. Each conversion page includes the walking guide for that amount.
Figures are estimates, provided as a guide only. Pace and conditions affect energy use. A converter lookup is not recorded as exercise done.