Calories Burned by Activity
How many calories are you burning off when you run, bicycle, jog, garden, or do other activities?.
It varies by activity and intensity, but also the weight of the person, and even by how efficient their body is!
But, in general, the following table shows calories used in common physical activities at both moderate and vigorous levels.
| Calories Used per Hour in Common Physical Activities | ||
|---|---|---|
| Moderate Physical Activity | Approximate Calories/30 Minutes for a 154 lb Person1 | Approximate Calories/Hr for a 154 lb Person1 |
| Hiking | 185 | 370 |
| Light gardening/yard work | 165 | 330 |
| Dancing | 165 | 330 |
| Golf (walking and carrying clubs) | 165 | 330 |
| Bicycling (<10 mph) | 145 | 290 |
| Walking (3.5 mph) | 140 | 280 |
| Weight lifting (general light workout) | 110 | 220 |
| Stretching | 90 | 180 |
| Vigorous Physical Activity | Approximate Calories/30 Minutes for a 154 lb Person1 | Approximate Calories/Hr for a 154 lb Person1 |
| Running/jogging (5 mph) | 295 | 590 |
| Bicycling (>10 mph) | 295 | 590 |
| Swimming (slow freestyle laps) | 255 | 510 |
| Aerobics | 240 | 480 |
| Walking (4.5 mph) | 230 | 460 |
| Heavy yard work (chopping wood) | 220 | 440 |
| Weight lifting (vigorous effort) | 440 | |
| Basketball (vigorous) | 220 | 440 |
| 1 Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4 | ||