How many calories are used in typical activities?
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) |
220 |
440 |
|
Basketball (vigorous) |
220 |
440 |
|
1Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. |
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To help estimate the intensity of your physical activity, see Physical Activity for Everyone: Measuring Physical Activity Intensity.
Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it’s probably moderately intense. Examples include—
- Walking briskly (a 15-minute mile).
- Light yard work (raking/bagging leaves or using a lawn mower).
- Light snow shoveling.
- Actively playing with children.
- Biking at a casual pace.
Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it’s probably vigorously intense. Examples include—
- Jogging/running.
- Swimming laps.
- Rollerblading/inline skating at a brisk pace.
- Cross-country skiing.
- Most competitive sports (football, basketball, or soccer).
- Jumping rope.
