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Calories Burned by Activity

The number of calories you burn when you exercise depends upon your weight, the activity and at what intensity level you are exercising. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than if you aren’t working as intensely.

Activity Calories Burned per Hour (by Weight)**
115 lbs. 130 lbs. 145 lbs. 160 lbs. 175 lbs.
Aerobics (High Impact)* 381 413 461 508 556
Aerobics (Low Impact)* 272 295 329 363 397
Backpacking (General) 381 413 461 508 556
Bicycling (< 10mph, leisure) 218 236 263 290 318
Bicycling (12 – 13.9 mph, moderate effort) 436 472 526 581 635
Bicycling (16 – 19 mph, very fast, racing) 654 708 790 871 953
Bicycling (stationary, light effort) 300 325 363 400 438
Bicycling (stationary, vigorous effort) 572 620 692 763 835
Boxing, in ring, general 654 708 790 871 953
Boxing, punching bag 327 354 395 436 477
Circuit Training, General 436 472 526 581 635
Dancing, aerobic, ballet or modern 327 354 395 436 477
Dancing, general 246 266 297 327 358
Elliptical Trainer – Moderate 356 402 449 495 541
Elliptical Trainer – Vigorous 422 477 532 587 642
Frisbee, Ultimate 191 207 231 255 279
Golf, Carrying Clubs 300 325 363 400 438
Golf, Using Power Cart 191 207 231 255 279
Gymnastics, general 218 236 263 290 318
Hiking, Cross-Country 327 354 395 436 477
Horse Racing, Galloping 436 472 526 581 635
Horseback Riding, General 218 236 263 290 318
Jogging, General 381 413 461 508 556
Kayaking 272 295 329 363 397
Race / Speed walking 354 384 428 473 517
Racquetball, Casual / General 381 413 461 508 556
Racquetball, Competitive 545 590 658 726 794
Rock Climbing, Ascending Rock 599 649 724 799 874
Rock Climbing, Rapelling 436 472 526 581 635
Rope Jumping, Moderate 545 590 658 726 794
Rowing, Stationary, Light Effort 381 413 461 508 556
Rowing, Stationary, Moderate Effort 463 502 560 618 676
Rowing, Stationary, Vigorous Effort 518 561 626 690 755
Running, 10 mph (6 min mile) 871 944 1053 1162 1271
Running, 9 mph (6.5 min mile) 817 885 987 1089 1191
Running, 8 mph (7.5 min mile) 736 797 889 981 1073
Running, 7 mph (8.5 min mile) 627 679 757 836 914
Running, 6 mph (10 min mile) 545 590 658 726 794
Running, Cross-Country 470 531 592 654 715
Running, General 418 472 526 581 635
Running up Stairs 783 885 987 1089 1191
Skating, Ice – General 365 413 461 508 556
Skating, Roller 365 413 461 508 556
Ski Machine – General 496 561 626 690 755
Skiing, Cross-Country, Moderate Level 418 472 581 508 635
Skiing, Cross-Country, Vigorous Effort 470 531 592 654 715
Skiing Downhill, Moderate Effort 313 354 395 436 477
Skiing Downhill, Vigorous Effort 418 472 526 581 635
Snow Shoeing 418 472 526 581 635
Stair-Treadmill, Ergometer, General 313 354 395 436 477
Stretching / Hatha Yoga 209 236 263 290 318
Swimming Laps, Freestyle, Vigorous Effort 522 590 658 726 794
Swimming Laps, Freestyle, Light/Moderate 418 472 526 581 635
Swimming, Leisurely, General 313 354 395 436 477
Tai Chi 209 236 263 290 318
Tennis, General 365 413 461 508 556
Walking, 3.0 mph – moderate pace 183 207 231 255 279
Walking, 3.5 mph – Uphill 313 354 395 436 477
Walking, 4.0 mph – Very Briskly 209 236 263 290 318
Weight Lifting, Vigorous Effort 313 354 395 436 477
Weight Lifting, Light / Moderate Effort 157 177 197 218 238

* Impact level describes how much shock you put on your bones and muscles. Low impact exercises generally involves exercises where at least one foot is in contact with the ground or floor at all times, while high-impact exercises involves exercises where both feet might be off the ground at the same time. For those individuals with knee, ankle and/or back problems, it is best to do exercises that fall under the low impact or no-impact levels.

** These are approximations and may vary depending on your age and your environmental conditions. To ensure you are working at the right level of intensity, look under Exercise Intensity.