Calories Burned Chart

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Calorie Tables

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 yds/min

185 


275 


358 

Swimming 50 yds/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
Volume 4 Number 2 1997.
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
Volume 5 Number 2 1997.

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
Volume 1 Number 4 1997. 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+

 

Activity

Weight in pounds:

105 – 115


Weight in pounds:

127 – 137

Weight in pounds:
160 – 170

Weight in pounds:

180 – 200



Aerobic Dancing


5.8


6.6


7.8


8.6


Basketball full court


9.8


11.2


13.2


14.5


Bicycling -Stationary 10 mph


5.5


6.3


7.8


8.3


Bicycling -Stationary 20 mph


11.7


13.3


15.6


17.8


Bicycling – 10 mph


5.5


6.3


7.8


14.5


Dancing – Rock & Roll


3.3


3.8


4.4


4.9


Golf – using handcart


3.3


3.8


4.4


4.9


Hiking (with backpack)


5.9


6.7


7.9


8.8


Jogging – 5 mph


8.6


9.2


11.5


12.7


Lawn Mowing (power motor)


3.5


4.0


4.8


5.2


Running – 8 mph


10.4


11.9


14.2


17.3


Sex – active


3.9


4.3


5.6


5.9


Skating – fast


8.1


9.3


10.9


12


Skiing – down hill


7.8


10.4


12.3


13.3


Skiing – cross country


13.1


15


17.8


19.4


Snow shoveling – light


7.9


9.1


10.8


12.5


Snow shoveling – heavy


13.8


15.7


18.5


20.5


Stair Climbing – normal speed


5.9


6.7


7.9


8.8


Swimming – 20 yds. a min.


3.9


4.5


5.3


6.8


Swimming – 60 yds. a min.


11


12.5


14.8


17.9


Tennis (singles)


7.8


8.9


10.5


11.6


Volleyball


7.8

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