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.
