Activities that Burn Calories
Activity Calories Burned per Hour (Average)*
Aerobics (High Impact)* 461
Aerobics (Low Impact)* 329
Backpacking (General) 461
Bicycling (< 10mph, leisure) 263
Bicycling (12 – 13.9 mph, moderate effort) 526
Bicycling (16 – 19 mph, very fast, racing) 790
Bicycling (stationary, light effort) 363
Bicycling (stationary, vigorous effort) 692
Boxing, in ring, general 790
Boxing, punching bag 395
Circuit Training, General 526
Dancing, aerobic, ballet or modern 395
Dancing, general 297
Elliptical Trainer – Moderate 449
Elliptical Trainer – Vigorous 532
Frisbee, Ultimate 231
Golf, Carrying Clubs 363
Golf, Using Power Cart 231
Gymnastics, general 263
Hiking, Cross-Country 395
Horse Racing, Galloping 526
Horseback Riding, General 263
Jogging, General 461
Kayaking 329
Race / Speed walking 428
Racquetball, Casual / General 461
Racquetball, Competitive 658
Rock Climbing, Ascending Rock 724
Rock Climbing, Rapelling 526
Rope Jumping, Moderate 658
Rowing, Stationary, Light Effort 461
Rowing, Stationary, Moderate Effort 560
Rowing, Stationary, Vigorous Effort 626
Running, 10 mph (6 min mile) 1053
Running, 9 mph (6.5 min mile) 987
Running, 8 mph (7.5 min mile) 889
Running, 7 mph (8.5 min mile) 757
Running, 6 mph (10 min mile) 658
Running, Cross-Country 592
Running, General 526
Running up Stairs 987
Skating, Ice – General 461
Skating, Roller 461
Ski Machine – General 626
Skiing, Cross-Country, Moderate Level 581
Skiing, Cross-Country, Vigorous Effort 592
Skiing Downhill, Moderate Effort 395
Skiing Downhill, Vigorous Effort 526
Snow Shoeing 526
Stair-Treadmill, Ergometer, General 395
Stretching / Hatha Yoga 263
Swimming Laps, Freestyle, Vigorous Effort 658
Swimming Laps, Freestyle, Light/Moderate 526
Swimming, Leisurely, General 395
Tai Chi 263
Tennis, General 461
Walking, 3.0 mph – moderate pace 231
Walking, 3.5 mph – Uphill 395
Walking, 4.0 mph – Very Briskly 263
Weight Lifting, Vigorous Effort 395
Weight Lifting, Light / Moderate Effort 197
Below is a chart of how many calories one should consume depending on how much physically activity and age.
Calorie Intake for age and gender
30 minutes to 60 minutes of physical activity
Males
|
Females
|
||
Age
|
Calorie Intake Per Day
|
Age
|
Calorie Intake Per Day
|
| 2-3 | 1000 | 2-3 | 1000 |
| 4-8 | 1200-1400 | 4-8 | 1200-1400 |
| 9-13 | 1800-2600 | 9-13 | 1600-2200 |
| 14-18 | 2400-3200 | 14-18 | 2000-2400 |
| 19-30 | 2600-3000 | 19-30 | 2000-2400 |
| 31-50 | 2400-3000 | 31-50 | 2000-2200 |
| 50+ | 2200-2800 | 50+ | 1800-2200 |
30 minutes or less of physical activity
Males
|
Females
|
||
Age
|
Calorie Intake Per Day
|
Age
|
Calorie Intake Per Day
|
| 2-3 | 1000-1400 | 2-3 | 1000-1400 |
| 4-8 | 1400-1800 | 4-8 | 1400-1800 |
| 9-13 | 1800 | 9-13 | 1600 |
| 14-18 | 2200 | 14-18 | 1800 |
| 19-30 | 2400 | 19-30 | 2000 |
| 31-50 | 2200 | 31-50 | 1800 |
| 50+ | 2000 | 50+ | 1600 |
*Note Charts and Info above was copied from another source.
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