Calories Burned Exercising Chart

Activity, Exercise or Sport (1 hour) 130 lb 155 lb 180 lb 205 lb
Cycling, mountain bike, bmx 502 598 695 791
Cycling, <10 mph, leisure bicycling 236 281 327 372
Cycling, >20 mph, racing 944 1126 1308 1489
Cycling, 10-11.9 mph, light 354 422 490 558
Cycling, 12-13.9 mph, moderate 472 563 654 745
Cycling, 14-15.9 mph, vigorous 590 704 817 931
Cycling, 16-19 mph, very fast, racing 708 844 981 1117
Unicycling 295 352 409 465
Stationary cycling, very light 177 211 245 279
Stationary cycling, light 325 387 449 512
Stationary cycling, moderate 413 493 572 651
Stationary cycling, vigorous 620 739 858 977
Stationary cycling, very vigorous 738 880 1022 1163
Calisthenics, vigorous, pushups, situps… 472 563 654 745
Calisthenics, light 207 246 286 326
Circuit training, minimal rest 472 563 654 745
Weight lifting, body building, vigorous 354 422 490 558
Weight lifting, light workout 177 211 245 279
Health club exercise 325 387 449 512
Stair machine 531 633 735 838
Rowing machine, light 207 246 286 326
Rowing machine, moderate 413 493 572 651
Rowing machine, vigorous 502 598 695 791
Rowing machine, very vigorous 708 844 981 1117
Ski machine 413 493 572 651
Aerobics, low impact 295 352 409 465
Aerobics, high impact 413 493 572 651
Aerobics, step aerobics 502 598 695 791
Aerobics, general 384 457 531 605
Jazzercise 354 422 490 558
Stretching, hatha yoga 236 281 327 372
Mild stretching 148 176 204 233
Instructing aerobic class 354 422 490 558
Water aerobics 236 281 327 372
Ballet, twist, jazz, tap 266 317 368 419
Ballroom dancing, slow 177 211 245 279
Ballroom dancing, fast 325 387 449 512
Running, 5 mph (12 minute mile) 472 563 654 745
Running, 5.2 mph (11.5 minute mile) 531 633 735 838
Running, 6 mph (10 min mile) 590 704 817 931
Running, 6.7 mph (9 min mile) 649 774 899 1024
Running, 7 mph (8.5 min mile) 679 809 940 1070
Running, 7.5mph (8 min mile) 738 880 1022 1163
Running, 8 mph (7.5 min mile) 797 950 1103 1256
Running, 8.6 mph (7 min mile) 826 985 1144 1303
Running, 9 mph (6.5 min mile) 885 1056 1226 1396
Running, 10 mph (6 min mile) 944 1126 1308 1489
Running, 10.9 mph (5.5 min mile) 1062 1267 1471 1675
Running, cross country 531 633 735 838
Running, general 472 563 654 745
Running, on a track, team practice 590 704 817 931
Running, stairs, up 885 1056 1226 1396
Track and field (shot, discus) 236 281 327 372
Track and field (high jump, pole vault) 354 422 490 558
Track and field (hurdles) 590 704 817 931
Archery 207 246 286 326
Badminton 266 317 368 419
Basketball game, competitive 472 563 654 745
Playing basketball, non game 354 422 490 558
Basketball, officiating 413 493 572 651
Basketball, shooting baskets 266 317 368 419
Basketball, wheelchair 384 457 531 605
Running, training, pushing wheelchair 472 563 654 745
Billiards 148 176 204 233
Bowling 177 211 245 279
Boxing, in ring 708 844 981 1117
Boxing, punching bag 354 422 490 558
Boxing, sparring 531 633 735 838
Coaching: football, basketball, soccer… 236 281 327 372
Cricket (batting, bowling) 295 352 409 465
Croquet 148 176 204 233
Curling 236 281 327 372
Darts (wall or lawn) 148 176 204 233
Fencing 354 422 490 558
Football, competitive 531 633 735 838
Football, touch, flag, general 472 563 654 745
Football or baseball, playing catch 148 176 204 233
Frisbee playing, general 177 211 245 279
Frisbee, ultimate frisbee 472 563 654 745
Golf, general 266 317 368 419
Golf, walking and carrying clubs 266 317 368 419
Golf, driving range 177 211 245 279
Golf, miniature golf 177 211 245 279
Golf, walking and pulling clubs 254 303 351 400
Golf, using power cart 207 246 286 326
Gymnastics 236 281 327 372
Hacky sack 236 281 327 372
Handball 708 844 981 1117
Handball, team 472 563 654 745
Hockey, field hockey 472 563 654 745
Hockey, ice hockey 472 563 654 745
Riding a horse, general 236 281 327 372
Horesback riding, saddling horse 207 246 286 326
Horseback riding, grooming horse 207 246 286 326
Horseback riding, trotting 384 457 531 605
Horseback riding, walking 148 176 204 233
Horse racing, galloping 472 563 654 745
Horse grooming, moderate 354 422 490 558
Horseshoe pitching 177 211 245 279
Jai alai 708 844 981 1117
Martial arts, judo, karate, jujitsu 590 704 817 931
Martial arts, kick boxing 590 704 817 931
Martial arts, tae kwan do 590 704 817 931
Krav maga training 590 704 817 931
Juggling 236 281 327 372
Kickball 413 493 572 651
Lacrosse 472 563 654 745
Orienteering 531 633 735 838
Playing paddleball 354 422 490 558
Paddleball, competitive 590 704 817 931
Polo 472 563 654 745
Racquetball, competitive 590 704 817 931
Playing racquetball 413 493 572 651
Rock climbing, ascending rock 649 774 899 1024
Rock climbing, rappelling 472 563 654 745
Jumping rope, fast 708 844 981 1117
Jumping rope, moderate 590 704 817 931
Jumping rope, slow 472 563 654 745
Rugby 590 704 817 931
Shuffleboard, lawn bowling 177 211 245 279
Skateboarding 295 352 409 465
Roller skating 413 493 572 651
Roller blading, in-line skating 708 844 981 1117
Sky diving 177 211 245 279
Soccer, competitive 590 704 817 931
Playing soccer 413 493 572 651
Softball or baseball 295 352 409 465
Softball, officiating 236 281 327 372
Softball, pitching 354 422 490 558
Squash 708 844 981 1117
Table tennis, ping pong 236 281 327 372
Tai chi 236 281 327 372
Playing tennis 413 493 572 651
Tennis, doubles 354 422 490 558
Tennis, singles 472 563 654 745
Trampoline 207 246 286 326
Volleyball, competitive 472 563 654 745
Playing volleyball 177 211 245 279
Volleyball, beach 472 563 654 745
Wrestling 354 422 490 558
Wallyball 413 493 572 651
Backpacking, Hiking with pack 413 493 572 651
Carrying infant, level ground 207 246 286 326
Carrying infant, upstairs 295 352 409 465
Carrying 16 to 24 lbs, upstairs 354 422 490 558
Carrying 25 to 49 lbs, upstairs 472 563 654 745
Standing, playing with children, light 165 197 229 261
Walk/run, playing with children, moderate 236 281 327 372
Walk/run, playing with children, vigorous 295 352 409 465
Carrying small children 177 211 245 279
Loading, unloading car 177 211 245 279
Climbing hills, carrying up to 9 lbs 413 493 572 651
Climbing hills, carrying 10 to 20 lb 443 528 613 698
Climbing hills, carrying 21 to 42 lb 472 563 654 745
Climbing hills, carrying over 42 lb 531 633 735 838
Walking downstairs 177 211 245 279
Hiking, cross country 354 422 490 558
Bird watching 148 176 204 233
Marching, rapidly, military 384 457 531 605
Children's games, hopscotch, dodgeball 295 352 409 465
Pushing stroller or walking with children 148 176 204 233
Pushing a wheelchair 236 281 327 372
Race walking 384 457 531 605
Rock climbing, mountain climbing 472 563 654 745
Walking using crutches 295 352 409 465
Walking the dog 177 211 245 279
Walking, under 2.0 mph, very slow 118 141 163 186
Walking 2.0 mph, slow 148 176 204 233
Walking 2.5 mph 177 211 245 279
Walking 3.0 mph, moderate 195 232 270 307
Walking 3.5 mph, brisk pace 224 267 311 354
Walking 3.5 mph, uphill 354 422 490 558
Walking 4.0 mph, very brisk 295 352 409 465
Walking 4.5 mph 372 443 515 586
Walking 5.0 mph 472 563 654 745
Boating, power, speed boat 148 176 204 233
Canoeing, camping trip 236 281 327 372
Canoeing, rowing, light 177 211 245 279
Canoeing, rowing, moderate 413 493 572 651
Canoeing, rowing, vigorous 708 844 981 1117
Crew, sculling, rowing, competition 708 844 981 1117
Kayaking 295 352 409 465
Paddle boat 236 281 327 372
Windsurfing, sailing 177 211 245 279
Sailing, competition 295 352 409 465
Sailing, yachting, ocean sailing 177 211 245 279
Skiing, water skiing 354 422 490 558
Ski mobiling 413 493 572 651
Skin diving, fast 944 1126 1308 1489
Skin diving, moderate 738 880 1022 1163
Skin diving, scuba diving 413 493 572 651
Snorkeling 295 352 409 465
Surfing, body surfing or board surfing 177 211 245 279
Whitewater rafting, kayaking, canoeing 295 352 409 465
Swimming laps, freestyle, fast 590 704 817 931
Swimming laps, freestyle, slow 413 493 572 651
Swimming backstroke 413 493 572 651
Swimming breaststroke 590 704 817 931
Swimming butterfly 649 774 899 1024
Swimming leisurely, not laps 354 422 490 558
Swimming sidestroke 472 563 654 745
Swimming synchronized 472 563 654 745
Swimming, treading water, fast, vigorous 590 704 817 931
Swimming, treading water, moderate 236 281 327 372
Water aerobics, water calisthenics 236 281 327 372
Water polo 590 704 817 931
Water volleyball 177 211 245 279
Water jogging 472 563 654 745
Diving, springboard or platform 177 211 245 279
Ice skating, < 9 mph 325 387 449 512
Ice skating, average speed 413 493 572 651
Ice skating, rapidly 531 633 735 838
Speed skating, ice, competitive 885 1056 1226 1396
Cross country snow skiing, slow 413 493 572 651
Cross country skiing, moderate 472 563 654 745
Cross country skiing, vigorous 531 633 735 838
Cross country skiing, racing 826 985 1144 1303
Cross country skiing, uphill 974 1161 1348 1536
Snow skiing, downhill skiing, light 295 352 409 465
Downhill snow skiing, moderate 354 422 490 558
Downhill snow skiing, racing 472 563 654 745
Sledding, tobagganing, luge 413 493 572 651
Snow shoeing 472 563 654 745
Snowmobiling 207 246 286 326
General housework 207 246 286 326
Cleaning gutters 295 352 409 465
Painting 266 317 368 419
Sit, playing with animals 148 176 204 233
Walk / run, playing with animals 236 281 327 372
Bathing dog 207 246 286 326
Mowing lawn, walk, power mower 325 387 449 512
Mowing lawn, riding mower 148 176 204 233
Walking, snow blower 207 246 286 326
Riding, snow blower 177 211 245 279
Shoveling snow by hand 354 422 490 558
Raking lawn 254 303 351 400
Gardening, general 236 281 327 372
Bagging grass, leaves 236 281 327 372
Watering lawn or garden 89 106 123 140
Weeding, cultivating garden 266 317 368 419
Carpentry, general 207 246 286 326
Carrying heavy loads 472 563 654 745
Carrying moderate loads upstairs 472 563 654 745
General cleaning 207 246 286 326
Cleaning, dusting 148 176 204 233
Taking out trash 177 211 245 279
Walking, pushing a wheelchair 236 281 327 372
Teach physical education,exercise class 236 281 327 372
Teach exercise classes (& participate) 384 457 531 605

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