Calories Burned During Exercise by NutriStrategy - Alphabetized List
Nutrient Digestion
Healthy Recipe and Low Calorie Cooking Ideas

Calories burned during exercise is influenced by body weight, workout intensity, conditioning level and metabolism. Many activities are shown in the alphabetized list below, with calories expended per hour for three different weights.

An updated chart of exercises, sports, work and household activities can be found at Complete List of Calories Burned During Exercise, Sports, Activities (http://www.nutristrategy.com/caloriesburned.htm).

Calculate calories burned while Cycling, Running, Walking, Swimming, in Aerobics, Dancing, Exercise Class or during Activities, Work, Hobbies.

Exercise & Calories Burned per Hour
130 lbs
155 lbs
180 lbs
205 lbs
Aerobics, general
384
457
531
605
Aerobics, high impact
413
493
572
651
Aerobics, low impact
295
352
409
465
Aerobics, step aerobics
502
598
695
791
Archery
207
246
286
326
Backpacking, Hiking with pack
413
493
572
651
Badminton
266
317
368
419
Bagging grass, leaves
236
281
327
372
Bakery, light effort
148
176
204
233
Ballet, twist, jazz, tap
266
317
368
419
Ballroom dancing, fast
325
387
449
512
Ballroom dancing, slow
177
211
245
279
Basketball game, competitive
472
563
654
745
Basketball, playing, non game
354
422
490
558
Basketball, shooting baskets
266
317
368
419
Basketball, wheelchair
384
457
531
605
Bathing dog
207
246
286
326
Bird watching
148
176
204
233
Boating, power, speed boat
148
176
204
233
Bowling
177
211
245
279
Boxing, in ring
708
844
981
1117
Boxing, punching bag
354
422
490
558
Boxing, sparring
531
633
735
838
Calisthenics, light, pushups, situps…
207
246
286
326
Calisthenics, fast, pushups, situps…
472
563
654
745
Canoeing, camping trip
236
281
327
372
Canoeing, rowing, light
177
211
245
279
Canoeing, rowing, moderate
413
493
572
651
Canoeing, rowing, vigorous
708
844
981
1117
Carpentry, general
207
246
286
326
Carrying 16 to 24 lbs, upstairs
354
422
490
558
Carrying 25 to 49 lbs, upstairs
472
563
654
745
Carrying heavy loads
472
563
654
745
Carrying infant, level ground
207
246
286
326
Carrying infant, upstairs
295
352
409
465
Carrying moderate loads upstairs
472
563
654
745
Carrying small children
177
211
245
279
Children's games, hopscotch...
295
352
409
465
Circuit training, minimal rest
472
563
654
745
Cleaning gutters
295
352
409
465
Cleaning, dusting
148
176
204
233
Climbing hills, carrying up to 9 lbs
413
493
572
651
Climbing hills, carrying 10 to 20 lb
443
528
613
698
Climbing hills, carrying 21 to 42 lb
472
563
654
745
Climbing hills, carrying over 42 lb
531
633
735
838
Coaching: football,basketball,soccer
236
281
327
372
Coal mining, general
354
422
490
558
Construction, exterior, remodeling
325
387
449
512
Crew, sculling, rowing, competition
708
844
981
1117
Cricket (batting, bowling)
295
352
409
465
Croquet
148
176
204
233
Cross country snow skiing, slow
413
493
572
651
Cross country skiing, moderate
472
563
654
745
Cross country skiing, racing
826
985
1144
1303
Cross country skiing, uphill
974
1161
1348
1536
Cross country skiing, vigorous
531
633
735
838
Curling
236
281
327
372
Cycling, <10mph, leisure bicycling
236
281
327
372
Cycling, >20mph, racing
944
1126
1308
1489
Cycling, 10-11.9mph, light
354
422
490
558
Cycling, 12-13.9mph, moderate
472
563
654
745
Cycling, 14-15.9mph, vigorous
590
704
817
931
Cycling, 16-19mph, very fast, racing
708
844
981
1117
Cycling, mountain bike, bmx
502
598
695
791
Darts (wall or lawn)
148
176
204
233
Diving, springboard or platform
177
211
245
279
Downhill snow skiing, moderate
354
422
490
558
Downhill snow skiing, racing
472
563
654
745
Electrical work, plumbing
207
246
286
326
Farming, baling hay, cleaning barn
472
563
654
745
Farming, chasing cattle on horseback
236
281
327
372
Farming, feeding horses or cattle
266
317
368
419
Farming, feeding small animals
236
281
327
372
Farming, grooming animals
354
422
490
558
Fencing
354
422
490
558
Fire fighter, climbing ladder, full gear
649
774
899
1024
Fire fighter, hauling hoses on ground
472
563
654
745
Fishing from boat, sitting
148
176
204
233
Fishing from riverbank, standing
207
246
286
326
Fishing from riverbank, walking
236
281
327
372
Fishing in stream, in waders
354
422
490
558
Fishing, general
177
211
245
279
Fishing, ice fishing
118
141
163
186
Flying airplane (pilot)
118
141
163
186
Football or baseball, playing catch
148
176
204
233
Football, competitive
531
633
735
838
Football, touch, flag, general
472
563
654
745
Forestry, ax chopping, fast
1003
1196
1389
1582
Forestry, ax chopping, slow
295
352
409
465
Forestry, carrying logs
649
774
899
1024
Forestry, sawing by hand
413
493
572
651
Forestry, trimming trees
531
633
735
838
Frisbee playing, general
177
211
245
279
Frisbee, ultimate frisbee
472
563
654
745
Gardening, general
236
281
327
372
General cleaning
207
246
286
326
Golf, driving range
177
211
245
279
Golf, general
266
317
368
419
Golf, miniature golf
177
211
245
279
Golf, using power cart
207
246
286
326
Golf, walking and pulling clubs
254
303
351
400
Golf, walking and carrying clubs
266
317
368
419
Gymnastics
236
281
327
372
Hacky sack
236
281
327
372
Handball
708
844
981
1117
Handball, team
472
563
654
745
Health club exercise
325
387
449
512
Hiking, cross country
354
422
490
558
Hockey, field hockey
472
563
654
745
Hockey, ice hockey
472
563
654
745
Horesback riding, saddling horse
207
246
286
326
Horse grooming
354
422
490
558
Horse racing, galloping
472
563
654
745
Horse racing, trotting
384
457
531
605
Horse racing, walking
153
183
212
242
Horseback riding
236
281
327
372
Horseback riding, grooming horse
207
246
286
326
Horseback riding, trotting
384
457
531
605
Horseback riding, walking
148
176
204
233
Horseshoe pitching
177
211
245
279
Housework, light
148
176
204
233
Housework, moderate
207
246
286
326
Housework, vigorous
236
281
327
372
Hunting, general
295
352
409
465
Hunting, large game
354
422
490
558
Hunting, small game
295
352
409
465
Ice skating, < 9 mph
325
387
449
512
Ice skating, average speed
413
493
572
651
Ice skating, rapidly
531
633
735
838
Instructing aerobic class
354
422
490
558
Jai alai
708
844
981
1117
Jazzercise
354
422
490
558
Judo, karate, jujitsu, martial arts
590
704
817
931
Juggling
236
281
327
372
Jumping rope, fast
708
844
981
1117
Jumping rope, moderate
590
704
817
931
Jumping rope, slow
472
563
654
745
Kayaking
295
352
409
465
Kick boxing
590
704
817
931
Kickball
413
493
572
651
Krav maga class
590
704
817
931
Lacrosse
472
563
654
745
Loading, unloading car
177
211
245
279
Machine tooling, sheet metal
148
176
204
233
Machine tooling, tapping, drilling
236
281
327
372
Marching band, playing instrument
236
281
327
372
Marching, rapidly, military
384
457
531
605
Masonry, concrete
413
493
572
651
Masseur, masseuse, standing
236
281
327
372
Mild stretching
148
176
204
233
Moving heavy objects, moving van
443
528
613
698
Mowing lawn, riding mower
148
176
204
233
Mowing lawn, walk, power mower
325
387
449
512
Music, playing a cello
118
141
163
186
Music, playing drums
236
281
327
372
Music, playing guitar
177
211
245
279
Music, playing piano
148
176
204
233
Music, playing trombone
207
246
286
326
Music, playing trumpet
148
176
204
233
Music, playing violin
148
176
204
233
Nursing, patient care
177
211
245
279
Orienteering
531
633
735
838
Paddle boat
236
281
327
372
Paddleball, competitive
590
704
817
931
Paddleball, playing
354
422
490
558
Painting
266
317
368
419
Pistol shooting, trap shooting, range
148
176
204
233
Playing pool, billiards
148
176
204
233
Police, directing traffic, standing
148
176
204
233
Police, making an arrest
236
281
327
372
Polo
472
563
654
745
Pushing a wheelchair
236
281
327
372
Pushing plane in and out of hanger
354
422
490
558
Pushing stroller, walking with children
148
176
204
233
Race walking
384
457
531
605
Racquetball, competitive
590
704
817
931
Racquetball, playing
413
493
572
651
Raking lawn
254
303
351
400
Riding motorcyle
148
176
204
233
Riding, snow blower
177
211
245
279
Rock climbing, ascending rock
649
774
899
1024
Rock climbing, mountain climbing
472
563
654
745
Rock climbing, rappelling
472
563
654
745
Roller blading, in-line skating
708
844
981
1117
Roller skating
413
493
572
651
Rowing machine, light
207
246
286
326
Rowing machine, moderate
413
493
572
651
Rowing machine, very vigorous
708
844
981
1117
Rowing machine, vigorous
502
598
695
791
Rugby
590
704
817
931
Running, 5 mph (12 minute mile)
472
563
654
745
Running, 5.2 mph (11.5 minute mile)
531
633
735
838
Running, 6 mph (10 min mile)
590
704
817
931
Running, 6.7 mph (9 min mile)
649
774
899
1024
Running, 7 mph (8.5 min mile)
679
809
940
1070
Running, 7.5mph (8 min mile)
738
880
1022
1163
Running, 8 mph (7.5 min mile)
797
950
1103
1256
Running, 8.6 mph (7 min mile)
826
985
1144
1303
Running, 9 mph (6.5 min mile)
885
1056
1226
1396
Running, 10 mph (6 min mile)
944
1126
1308
1489
Running, 10.9 mph (5.5 min mile)
1062
1267
1471
1675
Running, cross country
531
633
735
838
Running, general
472
563
654
745
Running, on a track, team practice
590
704
817
931
Running, stairs, up
885
1056
1226
1396
Running, training, pushing wheelchair
472
563
654
745
Sailing, competition
295
352
409
465
Sailing, yachting, ocean sailing
177
211
245
279
Shoveling snow by hand
354
422
490
558
Shoveling, digging ditches
502
598
695
791
Shuffleboard, lawn bowling
177
211
245
279
Sit, playing with animals, light
148
176
204
233
Sitting, light office work
89
106
123
140
Skateboarding
295
352
409
465
Ski machine
413
493
572
651
Ski mobiling
413
493
572
651
Skiing, water skiing
354
422
490
558
Skin diving, fast
944
1126
1308
1489
Skin diving, moderate
738
880
1022
1163
Skin diving, scuba diving
413
493
572
651
Skindiving or scuba diving
708
844
981
1117
Sky diving
177
211
245
279
Sledding, tobagganing, luge
413
493
572
651
Snorkeling
295
352
409
465
Snow shoeing
472
563
654
745
Snow skiing, downhill skiing, light
295
352
409
465
Snowmobiling
207
246
286
326
Soccer, competitive
590
704
817
931
Soccer, playing
413
493
572
651
Softball or baseball
295
352
409
465
Softball, officiating
236
281
327
372
Softball, pitching
354
422
490
558
Speed skating, ice, competitive
885
1056
1226
1396
Squash
708
844
981
1117
Stair machine
531
633
735
838
Standing, bartending, store clerk
136
162
188
214
Standing, playing with children, light
165
197
229
261
Stationary cycling, light
325
387
449
512
Stationary cycling, moderate
413
493
572
651
Stationary cycling, very light
177
211
245
279
Stationary cycling, very vigorous
738
880
1022
1163
Stationary cycling, vigorous
620
739
858
977
Steel mill, working in general
472
563
654
745
Stretching, hatha yoga
236
281
327
372
Surfing, body surfing or board surfing
177
211
245
279
Swimming backstroke
413
493
572
651
Swimming breaststroke
590
704
817
931
Swimming butterfly
649
774
899
1024
Swimming laps, freestyle, fast
590
704
817
931
Swimming laps, freestyle, slow
413
493
572
651
Swimming leisurely, not laps
354
422
490
558
Swimming sidestroke
472
563
654
745
Swimming synchronized
472
563
654
745
Swimming, treading water, fast
590
704
817
931
Swimming, treading water, moderate
236
281
327
372
Table tennis, ping pong
236
281
327
372
Tae kwan do, martial arts
590
704
817
931
Tai chi
236
281
327
372
Tailoring, general
148
176
204
233
Taking out trash
177
211
245
279
Teach exercise class (& participate)
384
457
531
605
Teach physical education class
236
281
327
372
Tennis playing
413
493
572
651
Tennis, doubles
354
422
490
558
Tennis, singles
472
563
654
745
Track and field (high jump, pole vault)
354
422
490
558
Track and field (hurdles)
590
704
817
931
Track and field (shot, discus)
236
281
327
372
Trampoline
207
246
286
326
Truck driving, loading,unloading truck
384
457
531
605
Typing, computer data entry
89
106
123
140
Unicycling
295
352
409
465
Using crutches
295
352
409
465
Volleyball playing
177
211
245
279
Volleyball, beach
472
563
654
745
Volleyball, competitive
472
563
654
745
Walk / run, playing, moderate
236
281
327
372
Walk / run, playing, vigorous
295
352
409
465
Walking 2.0 mph, slow
148
176
204
233
Walking 2.5 mph
177
211
245
279
Walking 3.0 mph, moderate
195
232
270
307
Walking 3.5 mph, brisk pace
224
267
311
354
Walking 3.5 mph, uphill
354
422
490
558
Walking 4.0 mph, very brisk
295
352
409
465
Walking 4.5 mph
372
443
515
586
Walking 5.0 mph
472
563
654
745
Walking downstairs
177
211
245
279
Walking the dog
177
211
245
279
Walking, pushing a wheelchair
236
281
327
372
Walking, snow blower
207
246
286
326
Walking, under 2.0 mph, very slow
118
141
163
186
Wallyball
413
493
572
651
Water aerobics
236
281
327
372
Water aerobics, water calisthenics
236
281
327
372
Water jogging
472
563
654
745
Water polo
590
704
817
931
Water volleyball
177
211
245
279
Watering lawn or garden
89
106
123
140
Weeding, cultivating garden
266
317
368
419
Weight lifting, body building, vigorous
354
422
490
558
Weight lifting, light workout
177
211
245
279
Whitewater rafting, kayaking,canoeing
295
352
409
465
Windsurfing, sailing
177
211
245
279
Wrestling
354
422
490
558

 

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