I don't use that particular food journal, but most of them actually pull their data from the same data base and/or they use the same equivalents to calculate calories burned (ie. 7cal/min for vigorous activity for a 150 lb woman...yada yada yada).

I have found that, in general, they tend to be high. I usually just choose a 'speed' that is one category lower than what I actually did...and then they tend to match up to my HRM numbers pretty well (at least for cycling). That said, I've also read that HRM's also tend to over-estimate, particularly for women.

And I agree with Karen - 200 calories for 30 minutes at 65% MRH or better sounds about right (seeing as how we weigh almost the same!).