Calories Burned Chart

Activity 100 lb 150 lb 200 lb
Bicycling 6 mph 160  240  312 
Bicycling 12 mph 270  410  534 
Jumping rope 500  750  1,000 
Running 5.5 mph 440  660  962 
Running 7 mph 610  920  1,230 
Running 10 mph 850  1,280  1,664 
Swimming 25 mtr/min 185  275  358 
Swimming 50 mtr/min 325  500  650 
Tennis singles 265  400  535 
Walking 2 mph 160  240  312 
Walking 3 mph 210  320  416 
Walking 4.5 mph 295  440  572 

The second table gives the caloric expenditure after 10 minutes of activity for various body weights. This data was obtained from Reebok Instructor News
Activity & Calories/10 min. 125 lbs 150 lbs 175 lbs 200 lbs
Aerobics (traditional at high intensity) 95 115 134 153
Gardening 41 49 57 65
Racquetball 75 90 105 120
Running (9 min/mile) 109 131 153 174
Shopping 35 42 49 56
Sitting (reading or watching TV) 10 12 14 16
Sleeping 10 12 14 16
Standing (light activity) 20 24 28 32
Volleyball 28 34 40 45
Walking (15 min/mile) 44 52 61 70
Walking upstairs 150 175 202 229

The third table lists a wide variety of exercises and the caloric expenditures for a 123 lb women and a 170 lb man. Data for this table was taken from Reebok Instructor News

Activity & Calories/10 min 123 lb women 170 lb man
Basketball 77 106
Cycling (5.5 mph) 36 49
Cycling (9.4 mph) 56 74
Cycling (racing) 95 130
Dance Exercise (High Impact Aerobics) 94 124
Dance Exercise (Low Impact Aerobics) 80 105
Football 74 102
Racquetball 76 107
Rope Skipping (slow) 82 116
Rope Skipping (fast) 100 142
Running (8 min/mile) 113 150
Running (11 1/2 min/mile) 76 100
Skiing (Cross Country) 80 106
Stairmaster 88 122
Step Aerobics (4 inch bench) 48 66
Step Aerobics (6 inch bench) 58 80
Step Aerobics (8 inch bench) 67 92
Step Aerobics (10 inch bench) 75 104
Soccer 78 107
Swimming (back stroke) 95 130
Swimming (breast stroke) 91 125
Swimming (fast crawl) 87 120
Swimming (slow crawl) 95 130
Swimming (side stroke) 68 90
Swimming (treading water) 35 48
Tennis (singles) 61 81
Volleyball 28 39
Weight training (super circuit) 104 137
Weight training (muscular strength) 44 60
Weight training (muscular endurance) 58 80
Walking (3.5 mph) 45 59

The last table displayed below is taken from ACE FitnessMatters
Calories are given for 1 minute of activity. To determine approximately how many calories you burn in 1/2 hour. Find the activity and your weight then multiply the number displayed by 30. If you want to lose weight try to burn 300 calories per exercise session.

Activity & Calories/min 120 lbs 140 lbs 160 lbs 180 lbs
Aerobics (Traditional) 7.4 8.6 9.8 11.1
Basketball 7.5 8.8 10.0 11.3
Bowling 1.2 1.4 1.6 1.9
Cycling (10 mph) 5.5 6.4 7.3 8.2
Golf (pull/carry clubs) 4.6 5.4 6.2 7.0
Golf (power cart) 2.1 2.5 2.8 3.2
Hiking 4.5 5.2 6.0 6.7
Jogging 9.3 10.8 12.4 13.9
Running 11.4 13.2 15.1 17.0
Sitting Quietly 1.2 1.3 1.5 1.7
Skating (ice and roller) 5.9 6.9 7.9 8.8
Skiing (cross country) 7.5 8.8 10.0 11.3
Skiing (downhill and water) 5.7 6.6 7.6 8.5
Swimming (crawl and moderate pace) 7.8 9.0 10.3 11.6
Tennis 6.0 6.9 7.9 8.9
Walking 6.5 7.6 8.7 9.7
Weight Training 6.6 7.6 8.7 9.8

 

Type of Exercise

Calories/hour

Sleeping 55
Eating 85
Sewing 85
Knitting 85
Sitting 85
Standing 100
Driving 110
Office Work 140
Housework moderate 160+
Golf with trolley 180
Golf without trolley 240
Gardening planting 250
Dancing ballroom 260
Walking 3mph 280
Table Tennis 290
Gardening hoeing etc. 350
Tennis 350+
Water Aerobics 400
Skating/blading 420+
Dancing aerobic 420+
Aerobics 450+
Bicycling moderate 450+
Jogging 5mph 500
Gardening digging 500
Swimming active 500+
Cross country ski machine

500+

Hiking 500+
Step Aerobics 550+
Rowing 550+
Power Walking 600+
Cycling studio 650
Squash 650+
Skipping with rope 700+
Running 700+