Calories burned by activity
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.)
| Gym Activities | 125-pound person | 155-pound person | 185-pound person |
| Weight Lifting: general | 90 | 112 | 133 |
| Aerobics: water | 120 | 149 | 178 |
| Stretching, Hatha Yoga | 120 | 149 | 178 |
| Calisthenics: moderate | 135 | 167 | 200 |
| Riders: general | 150 | 186 | 222 |
| Aerobics: low impact | 165 | 205 | 244 |
| Stair Step Machine: general | 180 | 223 | 266 |
| Teaching aerobics | 180 | 223 | 266 |
| Weight Lifting: vigorous | 180 | 223 | 266 |
| Aerobics, Step: low impact | 210 | 260 | 311 |
| Aerobics: high impact | 210 | 260 | 311 |
| Bicycling, Stationary: moderate | 210 | 260 | 311 |
| Rowing, Stationary: moderate | 210 | 260 | 311 |
| Calisthenics: vigorous | 240 | 298 | 355 |
| Circuit Training: general | 240 | 298 | 355 |
| Rowing, Stationary: vigorous | 255 | 316 | 377 |
| Elliptical Trainer: general | 270 | 335 | 400 |
| Ski Machine: general | 285 | 353 | 422 |
| Aerobics, Step: high impact | 300 | 372 | 444 |
| Bicycling, Stationary: vigorous | 315 | 391 | 466 |
| Training and Sport Activities | |||
| Billiards | 75 | 93 | 111 |
| Bowling | 90 | 112 | 133 |
| Dancing: slow, waltz, foxtrot | 90 | 112 | 133 |
| Frisbee | 90 | 112 | 133 |
| Volleyball: non-competitive, general play | 90 | 112 | 133 |
| Water Volleyball | 90 | 112 | 133 |
| Archery: non-hunting | 105 | 130 | 155 |
| Golf: using cart | 105 | 130 | 155 |
| Hang Gliding | 105 | 130 | 155 |
| Curling | 120 | 149 | 178 |
| Gymnastics: general | 120 | 149 | 178 |
| Horseback Riding: general | 120 | 149 | 178 |
| Tai Chi | 120 | 149 | 178 |
| Volleyball: competitive, gymnasium play | 120 | 149 | 178 |
| Walking: 3.5 mph (17 min/mi) | 120 | 149 | 178 |
| Badminton: general | 135 | 167 | 200 |
| Walking: 4 mph (15 min/mi) | 135 | 167 | 200 |
| Kayaking | 150 | 186 | 222 |
| Skateboarding | 150 | 186 | 222 |
| Snorkeling | 150 | 186 | 222 |
| Softball: general play | 150 | 186 | 222 |
| Walking: 4.5 mph (13 min/mi) | 150 | 186 | 222 |
| Whitewater: rafting, kayaking | 150 | 186 | 222 |
| Dancing: disco, ballroom, square | 165 | 205 | 244 |
| Golf: carrying clubs | 165 | 205 | 244 |
| Dancing: Fast, ballet, twist | 180 | 223 | 266 |
| Fencing | 180 | 223 | 266 |
| Hiking: cross-country | 180 | 223 | 266 |
| Skiing: downhill | 180 | 223 | 266 |
| Swimming: general | 180 | 223 | 266 |
| Walk/Jog: jog <10 min. | 180 | 223 | 266 |
| Water Skiing | 180 | 223 | 266 |
| Wrestling | 180 | 223 | 266 |
| Basketball: wheelchair | 195 | 242 | 289 |
| Race Walking | 195 | 242 | 289 |
| Ice Skating: general | 210 | 260 | 311 |
| Racquetball: casual, general | 210 | 260 | 311 |
| Rollerblade Skating | 210 | 260 | 311 |
| Scuba or skin diving | 210 | 260 | 311 |
| Sledding, luge, toboggan | 210 | 260 | 311 |
| Soccer: general | 210 | 260 | 311 |
| Tennis: general | 210 | 260 | 311 |
| Basketball: playing a game | 240 | 298 | 355 |
| Bicycling: 12-13.9 mph | 240 | 298 | 355 |
| Football: touch, flag, general | 240 | 298 | 355 |
| Hockey: field & ice | 240 | 298 | 355 |
| Rock Climbing: rappelling | 240 | 298 | 355 |
| Running: 5 mph (12 min/mile) | 240 | 298 | 355 |
| Running: pushing wheelchair, marathon wheeling | 240 | 298 | 355 |
| Skiing: cross-country | 240 | 298 | 355 |
| Snow Shoeing | 240 | 298 | 355 |
| Swimming: backstroke | 240 | 298 | 355 |
| Volleyball: beach | 240 | 298 | 355 |
| Bicycling: BMX or mountain | 255 | 316 | 377 |
| Boxing: sparring | 270 | 335 | 400 |
| Football: competitive | 270 | 335 | 400 |
| Orienteering | 270 | 335 | 400 |
| Running: 5.2 mph (11.5 min/mile) | 270 | 335 | 400 |
| Running: cross-country | 270 | 335 | 400 |
| Bicycling: 14-15.9 mph | 300 | 372 | 444 |
| Martial Arts: judo, karate, kickbox | 300 | 372 | 444 |
| Racquetball: competitive | 300 | 372 | 444 |
| Rope Jumping | 300 | 372 | 444 |
| Running: 6 mph (10 min/mile) | 300 | 372 | 444 |
| Swimming: breaststroke | 300 | 372 | 444 |
| Swimming: laps, vigorous | 300 | 372 | 444 |
| Swimming: treading, vigorous | 300 | 372 | 444 |
| Water Polo | 300 | 372 | 444 |
| Rock Climbing: ascending | 330 | 409 | 488 |
| Running: 6.7 mph (9 min/mile) | 330 | 409 | 488 |
| Swimming: butterfly | 330 | 409 | 488 |
| Swimming: crawl | 330 | 409 | 488 |
| Bicycling: 16-19 mph | 360 | 446 | 533 |
| Handball: general | 360 | 446 | 533 |
| Running: 7.5 mph (8 min/mile) | 375 | 465 | 555 |
| Running: 8.6 mph (7 min/mile) | 435 | 539 | 644 |
| Bicycling: > 20 mph | 495 | 614 | 733 |
| Running: 10 mph (6 min/mile) | 495 | 614 | 733 |
| Outdoor Activities | |||
| Planting seedlings, shrubs | 120 | 149 | 178 |
| Raking Lawn | 120 | 149 | 178 |
| Sacking grass or leaves | 120 | 149 | 178 |
| Gardening: general | 135 | 167 | 200 |
| Mowing Lawn: push, power | 135 | 167 | 200 |
| Operate Snow Blower: walking | 135 | 167 | 200 |
| Plant trees | 135 | 167 | 200 |
| Gardening: weeding | 139 | 172 | 205 |
| Carrying & stacking wood | 150 | 186 | 222 |
| Digging, spading dirt | 150 | 186 | 222 |
| Laying sod / crushed rock | 150 | 186 | 222 |
| Mowing Lawn: push, hand | 165 | 205 | 244 |
| Chopping & splitting wood | 180 | 223 | 266 |
| Shoveling Snow: by hand | 180 | 223 | 266 |
| Home & Daily Life Activities | |||
| Sleeping | 19 | 23 | 28 |
| Watching TV | 23 | 28 | 33 |
| Reading: sitting | 34 | 42 | 50 |
| Standing in line | 38 | 47 | 56 |
| Cooking | 75 | 93 | 111 |
| Child-care: bathing, feeding, etc. | 105 | 130 | 155 |
| Food Shopping: with cart | 105 | 130 | 155 |
| Moving: unpacking | 105 | 130 | 155 |
| Playing w/kids: moderate effort | 120 | 149 | 178 |
| Heavy Cleaning: wash car, windows | 135 | 167 | 200 |
| Child games: hop-scotch, jacks, etc. | 150 | 186 | 222 |
| Playing w/kids: vigorous effort | 150 | 186 | 222 |
| Moving: household furniture | 180 | 223 | 266 |
| Moving: carrying boxes | 210 | 260 | 311 |
| Home Repair | |||
| Auto Repair | 90 | 112 | 133 |
| Wiring and Plumbing | 90 | 112 | 133 |
| Carpentry: refinish furniture | 135 | 167 | 200 |
| Lay or remove carpet/tile | 135 | 167 | 200 |
| Paint, paper, remodel: inside | 135 | 167 | 200 |
| Cleaning rain gutters | 150 | 186 | 222 |
| Hanging storm windows | 150 | 186 | 222 |
| Paint house: outside | 150 | 186 | 222 |
| Carpentry: outside | 180 | 223 | 266 |
| Roofing | 180 | 223 | 266 |
| Occupational Activities | |||
| Computer Work | 41 | 51 | 61 |
| Light Office Work | 45 | 56 | 67 |
| Sitting in Meetings | 49 | 60 | 72 |
| Desk Work | 53 | 65 | 78 |
| Sitting in Class | 53 | 65 | 78 |
| Truck Driving: sitting | 60 | 74 | 89 |
| Bartending/Server | 75 | 93 | 111 |
| Heavy Equip. Operator | 75 | 93 | 111 |
| Police Officer | 75 | 93 | 111 |
| Theater Work | 90 | 112 | 133 |
| Welding | 90 | 112 | 133 |
| Carpentry Work | 105 | 130 | 155 |
| Coaching Sports | 120 | 149 | 178 |
| Masseur, standing | 120 | 149 | 178 |
| Construction, general | 165 | 205 | 244 |
| Coal Mining | 180 | 223 | 266 |
| Horse Grooming | 180 | 223 | 266 |
| Masonry | 210 | 260 | 311 |
| Forestry, general | 240 | 298 | 355 |
| Heavy Tools, not power | 240 | 298 | 355 |
| Steel Mill: general | 240 | 298 | 355 |
| Firefighting | 360 | 446 | 533 |
This is exactly what I’ve been wanting, but didn’t take the time to search. ❤ Thanks Dave!
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 😂
I’ve heard that too 😊
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
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
Oh no, not stress…just the brain working is already calorie-burning.
Will re-schedule soon 😉
Hugs! XxX
So happy all went well 😉
Hugs!!
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.
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.
Well said! You clearly know what you’re talking about when it comes to fitness!
Thank you Josh 😁
My pleasure!
Muchísimas gracias! Esto es lo que necesitaba para saber las calorías que gasto cuando hago ejercicio. Además está super completa! Me encanta! Un abrazo!
Genial! Me alegro mucho que te sea útil :)
Recuerda que incluso hacer la compra o cuidar el jardín también quema calorías ;)
Un abrazo!
Thank you for sharing all these things. Counting calories is a must. We are in control 🙂
So glad you like it 😊 Have a great Sunday, dear!!!
Thank you! Enjoy the autumn! :)
I needed this. Thanks for sharing with us.
My pleasure :)
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!
I’m so glad you like it 😊
Have a great day as well 😉
This is so fascinating, thanks for sharing!
My pleasure 😊
I love this, I swear doing laundry burns lots of calories.
😂😂😂 Word!!!
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