Calorie Burner Chart

How many calories does physical activity use?


A 154-pound person will use up about the number of calories listed doing each activity below. Those who weigh more will use more calories, and those who weigh less will use fewer. The calorie values listed include both calories use by the activity and the calories used for normal body functioning.

  Approximate calories used
by a 154-pound person
Moderate physical activities: In 1 hour In 30 minutes
 
Hiking   370   185
 
Light gardening/yard work   330   165
 
Dancing   330   165
 
Bicycling (less than 10 miles per hour)   290   145
 
Walking (3 ½ miles per hour)   280   140
 
Weight Lifting (general light workout)   220   110
 
Stretching   180   90
 
Vigorous physical activities: In 1 hour In 30 minutes
 
Running/Jogging (5 miles per hour)   590   295
 
Bicycling (greater than 10 miles per hour)   590   295
 
Swimming (slow freestyle laps)   510   255
 
Aerobics   480   240
 
Walking (4 ½ miles per hour)   460   230
 
Heavy Yard Work (chopping wood)   440   220
 
Weight Lifting (vigorous effort)   440   220
 
Basketball (vigorous)   440   220
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