|
|
| Calorie (Fat) Burning Chart |
| Activity |
Burned Kcal* |
| Aerobics (very low impact) |
109 |
| Aerobics (low impact) |
189 |
| Aerobics (general) |
211 |
| Aerobics (High Impact) |
258 |
| Archery (recreational) |
123 |
| Automobile Repair |
106 |
| Back Packing |
256 |
| Badminton (Competitive) |
274 |
| Badminton (Social/Fun) |
185 |
| Basketball (game) |
275 |
| Basketball (general) |
211 |
| Basketball (officiating) |
248 |
| Basketball (shooting baskets) |
160 |
| Basketball (Wheelchair) |
235 |
| Bowling |
110 |
| Boxing (in ring) |
422 |
| Boxing (punching bag) |
211 |
| Boxing (sparring) |
318 |
| Calisthenics (pushups, sit-ups), vigorous effort |
287 |
| Calisthenics, home, light/moderate effort |
167 |
| Canoeing, on camping trip |
140 |
| Canoeing, rowing, >6 mph, vigorous effort |
442 |
| Canoeing, rowing, crewing, competition |
421 |
| Canoeing, rowing, light effort |
110 |
| Canoeing, rowing, moderate effort |
252 |
| Carpentry, general |
123 |
| Carrying heavy loads, such as bricks |
282 |
| Child care: sitting/kneeling-dressing, feeding |
104 |
| Child care: standing-dressing, feeding |
123 |
| Circuit training, general 563 |
282 |
| Cleaning, heavy, vigorous effort |
167 |
| Cleaning, house, general |
133 |
| Cleaning, light, moderate effort |
80 |
| Coaching: football, soccer, basketball, etc. |
143 |
| Construction, outside, remodeling |
192 |
| Cooking or food preparation |
136 |
| Cricket (batting, bowling) |
171 |
| Croquet |
134 |
| Curling |
142 |
| Cycling (recreational, 5mph) |
120 |
| Cycling (moderate, 10mph) |
303 |
| Cycling (vigorous, 15mph) |
486 |
| Cycling (racing, 20mph) |
479 |
| Cycling (BMX/Mountain) |
300 |
| Dancing, aerobic, ballet or modern, twist |
211 |
| Dancing, ballroom, fast |
197 |
| Dancing, ballroom, slow |
207 |
| Dancing, general |
162 |
| Darts, wall or lawn |
140 |
| Diving, springboard or platform |
106 |
| Electrical work, plumbing |
123 |
| Exercise Bike (general) |
176 |
| Exercise Bike (light effort) |
195 |
| Exercise Bike (moderate effort) |
247 |
| Exercise Bike (very light effort) |
105 |
| Exercise Bike (very vigorous effort) |
440 |
| Exercise Bike (vigorous effort) |
370 |
| Farming, baling hay, cleaning barn |
284 |
| Farming, milking by hand |
105 |
| Farming, shoveling grain |
192 |
| Fencing |
211 |
| Fishing from boat, sitting |
84 |
| Fishing from river bank, standing |
132 |
| Fishing in stream, in waders |
213 |
| Fishing, general |
132 |
| Fishing, ice, sitting |
121 |
| Football or baseball, playing catch |
133 |
| Football, competitive |
317 |
| Football, touch, flag, general |
287 |
| Frisbee playing, general |
102 |
| Gardening, (general) |
174 |
| Gardening (digging) |
252 |
| Gardening (mowing) |
216 |
| Gardening (weeding) |
144 |
| Golf, carrying clubs |
185 |
| Golf, general |
141 |
| Golf, miniature or driving range |
108 |
| Golf, pulling clubs |
176 |
| Golf, using power cart |
129 |
| Gymnastics,
general |
141 |
| Hacky sack |
142 |
| Handball, general |
422 |
| Handball, team |
282 |
| Health club exercise, general |
194 |
| Hiking, cross country |
211 |
| Hockey, field |
282 |
| Hockey, ice |
302 |
| Horse grooming |
232 |
| Horse racing, galloping |
278 |
Horseback riding, general
|
157 |
| Horseback riding, trotting |
237 |
| Horseback riding, walking |
136 |
| Hunting, general |
189 |
| Jai alai |
467 |
| Jogging, general |
256 |
| Judo, karate, kick boxing, tae kwan do |
356 |
| Kayaking |
180 |
| Kickball |
248 |
| Lacrosse |
287 |
| Marching band, playing instrument(walking) |
140 |
| Marching, rapidly, military |
235 |
| Moto-cross |
152 |
| Moving furniture, household |
232 |
| Moving household items, boxes, upstairs |
321 |
| Moving household items, carrying boxes |
263 |
| Mowing lawn, general |
189 |
| Mowing lawn, riding mower |
83 |
| Music playing, cello, flute, horn, woodwind |
69 |
| Music playing, drums |
142 |
| Music playing, guitar, classical, folk(sitting) |
70 |
| Music playing, guitar, rock/roll band(standing) |
103 |
| Music playing, piano, organ, violin, trumpet |
84 |
| Paddleboat |
141 |
| Painting, papering, plastering, scraping |
167 |
| Polo |
289 |
| Pushing or pulling stroller with child |
92 |
| Race walking |
234 |
| Racquetball, casual, general |
257 |
| Racquetball, competitive |
351 |
| Raking lawn |
146 |
| Rock climbing, ascending rock |
402 |
| Rock climbing, rapelling |
284 |
| Rope jumping, fast |
463 |
| Rope jumping, moderate, general |
352 |
| Rope jumping, slow |
284 |
| Rowing, stationary, light effort |
256 |
| Rowing, stationary, moderate effort |
300 |
| Rowing, stationary, very vigorous effort |
435 |
| Rowing, stationary, vigorous effort |
345 |
| Rugby |
353 |
| Running,
10 mph (6 min mile) |
580 |
| Running, 10.9 mph (5.5 min mile) |
639 |
| Running, 5 mph (12 min mile) |
286 |
| Running, 5.2 mph (11.5 min mile) |
316 |
| Running, 6 mph (10 min mile) |
352 |
| Running, 6.7 mph (9 min mile) |
385 |
| Running, 7 mph (8.5 min mile) |
408 |
| Running, 7.5mph (8 min mile) |
440 |
| Running, 8 mph (7.5 min mile) |
475 |
| Running, 8.6 mph (7 min mile) |
498 |
| Running, 9 mph (6.5 min mile) |
527 |
| Running, cross country |
317 |
| Running, general |
283 |
| Running, in place |
281 |
| Running, on a track, team practice |
353 |
| Running, stairs, up |
526 |
| Running, training, pushing wheelchair |
284 |
| Running, wheeling, general |
104 |
| Sailing, boat/board, windsurfing, general |
109 |
| Sailing, in competition |
178 |
| Scrubbing floors, on hands and knees |
182 |
| Shoveling snow, by hand |
215 |
| Shuffleboard, lawn bowling |
105 |
| Sitting-playing with child(ren)-light |
94 |
| Skateboarding |
183 |
| Skating, ice, 9 mph or less |
192 |
| Skating, ice, general |
248 |
| Skating, ice, rapidly, > 9 mph |
317 |
| Skating, ice, speed, competitive |
529 |
| Skating, roller |
247 |
| Ski jumping (climb up carrying skis) |
248 |
| Ski machine, general |
334 |
| Skiing, cross-country, >8.0 mph, racing |
488 |
| Skiing, cross-country, moderate effort |
280 |
| Skiing, cross-country, slow or light effort |
247 |
| Skiing, cross-country, uphill, maximum effort |
588 |
| Skiing, cross-country, vigorous effort |
315 |
| Skiing, downhill, light effort |
182 |
| Skiing, downhill, moderate effort |
209 |
| Skiing, downhill, vigorous effort, racing |
282 |
| Skiing, snow, general |
245 |
| Skiing, water |
211 |
| Ski-mobiling, water |
247 |
| Skin diving, scuba diving, general |
246 |
| Skipping |
303 |
| Sledding, tobogganing, bobsledding, luge |
176 |
| Snooker |
90 |
| Snorkeling |
303 |
| Snow shoeing |
283 |
| Snowmobiling |
123 |
| Soccer, casual, general |
247 |
| Soccer, competitive |
352 |
| Softball or baseball, fast or slow pitch |
172 |
| Softball, officiating |
211 |
| Squash |
422 |
| Stair-treadmill ergometer, general |
216 |
| Standing-packing/unpacking boxes |
234 |
| Stretching, hatha yoga |
240 |
| Step Aerobics (low impact) |
225 |
| Surfing, body or board |
206 |
| Sweeping garage, sidewalk |
243 |
| Swimming laps, freestyle, fast, vigorous effort |
352 |
| Swimming laps, freestyle, light/moderate effort |
290 |
| Swimming, backstroke, general |
284 |
| Swimming, breaststroke, general |
356 |
| Swimming, butterfly, general |
380 |
| Swimming, leisurely, general |
211 |
| Swimming, sidestroke, general |
281 |
| Swimming, sychronized |
276 |
| Swimming, treading water, fast/vigorous |
352 |
| Swimming, treading water, moderate effort |
281 |
| Table tennis, ping pong |
281 |
| Tai chi |
281 |
| Teaching aerobics class |
211 |
| Tennis, doubles |
211 |
| Tennis, general |
244 |
| Tennis, singles |
281 |
| Toning Exercises |
120 |
| Unicycling |
176 |
| Volleyball, beach |
284 |
| Volleyball, competitive, in gymnasium |
292 |
| Volleyball, noncompetitive; 6-9 member team |
211 |
| Walking (moderate) |
144 |
| Walking (vigorous) |
195 |
| Walking (power) |
255 |
| Walk/run-playing with child(ren)-moderate |
180 |
| Walk/run-playing with child(ren)-vigorous |
210 |
Walking, 2.0 mph, slow pace
|
100 |
| Walking, 3.0 mph, mod. pace, walking dog |
129 |
| Walking, 3.5 mph, uphill |
211 |
| Walking, 4.0 mph, very brisk pace |
140 |
| Walking, carrying infant or 15-lb load |
124 |
| Walking, grass track |
175 |
| Walking, upstairs |
245 |
| Walking, using crutches |
281 |
| Wallyball, general |
247 |
| Water aerobics, water calisthenics |
281 |
| Water polo |
351 |
| Water volleyball |
211 |
| Weight lifting or body building, vigorous effort |
422 |
| Weight lifting, light or moderate effort |
211 |
| Whitewater rafting, kayaking, or canoeing |
352 |
| Yoga |
193 |
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*Calories burned in 30 minutes
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