Physical Activity

How many calories does physical activity use (burn)?

A 154-pound man who is 5' 10" will use up (burn) about the number of calories listed scaledoing each activity below. Those who weigh more will use more calories; those who weigh less will use fewer calories. The calorie values listed include both calories used by the activity and the calories used for normal body functioning during the activity time.

For more information on calories and physical activity, see the SuperTracker's Physical Activity Tracker.

 
Approximate calories used (burned) by a 154-pound man
MODERATE physical activities:
In 1 hour
In 30 minutes
Hiking
370
185
Light gardening/ yard work
330
165
Dancing
330
165
Golf (walking and carrying clubs)
330
165
Bicycling (less than 10 mph)
290
145
Walking (3.5 mph)
280
140
Weight training (general light workout)
220
110
Stretching
180
90
VIGOROUS physical activities:
In 1 hour
In 30 minutes
Running/ jogging (5 mph)
590
295
Bicycling (more than 10 mph)
590
295
Swimming (slow freestyle laps)
510
255
Aerobics
480
240
Walking (4.5 mph)
460
230
Heavy yard work (chopping wood)
440
220
Weight lifting (vigorous effort)
440
220
Basketball (vigorous)
440
220