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Calories Burned Chart

Estimated calories burned for each exercise / activity. Actual calories burned vary with your body weight, intensity of exercise, conditioning level and metabolism.

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 8.9 10.5 11.6
Walking, 2 mph 2.4 2.8 3.3 3.6
Walking 4 mph 4.5 5.2 6.1 6.8


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