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Calories burned by activity

calories burned by activity, sport, health, lifestyle, calorie, fitness, exercise

The table below was first printed in the Harvard Heart Letter and lists the calories burned by activity, listed by category (such as gym activities, training and sports activities, home repair etc.) for 30 minutes. Activities and exercises include walking (casual, race, and everything in between), swimming, jogging, yoga, and even watching TV and sleeping. In each category, activities are listed from least to most calories burned.

(For more information, please go to http://www.health.harvard.edu/heart.)

 
Calories burned in 30-minute activities
Gym Activities125-pound person155-pound person185-pound person
Weight Lifting: general90112133
Aerobics: water120149178
Stretching, Hatha Yoga120149178
Calisthenics: moderate135167200
Riders: general150186222
Aerobics: low impact165205244
Stair Step Machine: general180223266
Teaching aerobics180223266
Weight Lifting: vigorous180223266
Aerobics, Step: low impact210260311
Aerobics: high impact210260311
Bicycling, Stationary: moderate210260311
Rowing, Stationary: moderate210260311
Calisthenics: vigorous240298355
Circuit Training: general240298355
Rowing, Stationary: vigorous255316377
Elliptical Trainer: general270335400
Ski Machine: general285353422
Aerobics, Step: high impact300372444
Bicycling, Stationary: vigorous315391466
    
Training and Sport Activities   
Billiards7593111
Bowling90112133
Dancing: slow, waltz, foxtrot90112133
Frisbee90112133
Volleyball: non-competitive, general play90112133
Water Volleyball90112133
Archery: non-hunting105130155
Golf: using cart105130155
Hang Gliding105130155
Curling120149178
Gymnastics: general120149178
Horseback Riding: general120149178
Tai Chi120149178
Volleyball: competitive, gymnasium play120149178
Walking: 3.5 mph (17 min/mi)120149178
Badminton: general135167200
Walking: 4 mph (15 min/mi)135167200
Kayaking150186222
Skateboarding150186222
Snorkeling150186222
Softball: general play150186222
Walking: 4.5 mph (13 min/mi)150186222
Whitewater: rafting, kayaking150186222
Dancing: disco, ballroom, square165205244
Golf: carrying clubs165205244
Dancing: Fast, ballet, twist180223266
Fencing180223266
Hiking: cross-country180223266
Skiing: downhill180223266
Swimming: general180223266
Walk/Jog: jog <10 min.180223266
Water Skiing180223266
Wrestling180223266
Basketball: wheelchair195242289
Race Walking195242289
Ice Skating: general210260311
Racquetball: casual, general210260311
Rollerblade Skating210260311
Scuba or skin diving210260311
Sledding, luge, toboggan210260311
Soccer: general210260311
Tennis: general210260311
Basketball: playing a game240298355
Bicycling: 12-13.9 mph240298355
Football: touch, flag, general240298355
Hockey: field & ice240298355
Rock Climbing: rappelling240298355
Running: 5 mph (12 min/mile)240298355
Running: pushing wheelchair, marathon wheeling240298355
Skiing: cross-country240298355
Snow Shoeing240298355
Swimming: backstroke240298355
Volleyball: beach240298355
Bicycling: BMX or mountain255316377
Boxing: sparring270335400
Football: competitive270335400
Orienteering270335400
Running: 5.2 mph (11.5 min/mile)270335400
Running: cross-country270335400
Bicycling: 14-15.9 mph300372444
Martial Arts: judo, karate, kickbox300372444
Racquetball: competitive300372444
Rope Jumping300372444
Running: 6 mph (10 min/mile)300372444
Swimming: breaststroke300372444
Swimming: laps, vigorous300372444
Swimming: treading, vigorous300372444
Water Polo300372444
Rock Climbing: ascending330409488
Running: 6.7 mph (9 min/mile)330409488
Swimming: butterfly330409488
Swimming: crawl330409488
Bicycling: 16-19 mph360446533
Handball: general360446533
Running: 7.5 mph (8 min/mile)375465555
Running: 8.6 mph (7 min/mile)435539644
Bicycling: > 20 mph495614733
Running: 10 mph (6 min/mile)495614733
    
Outdoor Activities   
Planting seedlings, shrubs120149178
Raking Lawn120149178
Sacking grass or leaves120149178
Gardening: general135167200
Mowing Lawn: push, power135167200
Operate Snow Blower: walking135167200
Plant trees135167200
Gardening: weeding139172205
Carrying & stacking wood150186222
Digging, spading dirt150186222
Laying sod / crushed rock150186222
Mowing Lawn: push, hand165205244
Chopping & splitting wood180223266
Shoveling Snow: by hand180223266
    
Home & Daily Life Activities   
Sleeping192328
Watching TV232833
Reading: sitting344250
Standing in line384756
Cooking7593111
Child-care: bathing, feeding, etc.105130155
Food Shopping: with cart105130155
Moving: unpacking105130155
Playing w/kids: moderate effort120149178
Heavy Cleaning: wash car, windows135167200
Child games: hop-scotch, jacks, etc.150186222
Playing w/kids: vigorous effort150186222
Moving: household furniture180223266
Moving: carrying boxes210260311
    
Home Repair   
Auto Repair90112133
Wiring and Plumbing90112133
Carpentry: refinish furniture135167200
Lay or remove carpet/tile135167200
Paint, paper, remodel: inside135167200
Cleaning rain gutters150186222
Hanging storm windows150186222
Paint house: outside150186222
Carpentry: outside180223266
Roofing180223266
    
Occupational Activities   
Computer Work415161
Light Office Work455667
Sitting in Meetings496072
Desk Work536578
Sitting in Class536578
Truck Driving: sitting607489
Bartending/Server7593111
Heavy Equip. Operator7593111
Police Officer7593111
Theater Work90112133
Welding90112133
Carpentry Work105130155
Coaching Sports120149178
Masseur, standing120149178
Construction, general165205244
Coal Mining180223266
Horse Grooming180223266
Masonry210260311
Forestry, general240298355
Heavy Tools, not power240298355
Steel Mill: general240298355
Firefighting360446533

25 thoughts on “Calories burned by activity

  1. This is exactly what I’ve been wanting, but didn’t take the time to search. ❤ Thanks Dave!

    1. Glad to help you ☺️
      Obviously, I don’t have the resources to do this sort of study on my own so, I have to rely on external sources such as Harvard University. I’ve heard they’re pretty good 😂

      1. I’ve heard that too 😊

  2. My husband couldn’t figure out why he was losing weight, despite enough nutrition intake and extra protein shakes. He did some research too and discovered his office-job, at high level management, made him burn calories too. Adjusted his fitness schedule and now he is no longer loses weight. Pheeew ;-)
    This is a useful overview, thanks for sharing David. Just scheduled an appointment for tomorrow with you. Looking forward to connect that way :-)
    Hugs, XxX

    1. Stress burns tons of calories! You only have to recall or take a look at any student on exams. The brain consumes a lot of fuel to work properly but we usually don´t realize it :) I´m glad your husband had found the reason why he was losing weight!
      I´m looking forward to talking to you tomorrow :D I hope you like my latin accent, LOL!!
      Big hugs

      1. Oh no, not stress…just the brain working is already calorie-burning.
        Will re-schedule soon 😉
        Hugs! XxX

      2. So happy all went well 😉
        Hugs!!

  3. How did they possibly figure all of this out?

    Regardless, this is an incredibly useful list. I suspect, however, that the actual amount of calories one burns per activity would vary considerably. For instance, hiking in rugged terrain is likely to burn more calories than hiking on flat ground.

    1. The calories that we burn by activity depend on the following factors:
      Sex, age, weight,% of lean mass, fitness level, time of execution of the exercise and average heart rate we have had throughout the session.
      We must keep in mind that caloric expenditure is not the same as a man of 170cm 70kg with 20% body fat that one that has the same weight, but with 10% body fat. The same way, hiking in rugged terrain burn more calories than hiking on flat ground no matter your body fat %.
      But I think the list is useful to be aware that any daily activity like food shoping, gardening or cleaning burns calories, not only training sports.

      1. Well said! You clearly know what you’re talking about when it comes to fitness!

      2. Thank you Josh 😁

  4. Muchísimas gracias! Esto es lo que necesitaba para saber las calorías que gasto cuando hago ejercicio. Además está super completa! Me encanta! Un abrazo!

    1. Genial! Me alegro mucho que te sea útil :)
      Recuerda que incluso hacer la compra o cuidar el jardín también quema calorías ;)
      Un abrazo!

  5. Thank you for sharing all these things. Counting calories is a must. We are in control 🙂

    1. So glad you like it 😊 Have a great Sunday, dear!!!

      1. Thank you! Enjoy the autumn! :)

  6. I needed this. Thanks for sharing with us.

    1. My pleasure :)

  7. This is an incredibly useful list so thank you for sharing this with all of us. It’s helpful for everyone. Have a nice day!

    1. I’m so glad you like it 😊
      Have a great day as well 😉

  8. This is so fascinating, thanks for sharing!

    1. My pleasure 😊

  9. I love this, I swear doing laundry burns lots of calories.

    1. 😂😂😂 Word!!!

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