How many calories do I burn exercising?

The table below shows the number of calories burnt doing different exercises. These are only estimates as the number of calories burnt depends on your body weight, how much effort you apply, and your metabolism. The below table shows indicative total calories burnt for 3 different body weights.

Note: these figures are a little different to what you will see in your Food Focus exercise log. To understand why, consider the following example. Let's say you did moderate aerobics for 1 hr burning a total of 354 calories. Alternatively if you had decided to relax and read a book instead you would have burnt only 80. For the purposes of your exercise log the question is not 'how many calories did I burn', but rather, 'how many extra calories did I burn compared to what I would otherwise be doing'. Therefore the correct number of calories for your log would be 354 - 80 = 274.

 

Calories burnt in exercise - 1 hour
for 3 body weights

9st 4lb
(60kg)
11st 1 lb
(70kg)
13st 8lb
(85kg)
 
Aerobics, moderate
354
422
518
 
Aerobics, strenuous
413
493
604
 
Aerobics, light
295
352
431
 
Automobile maintenance
177
211
259
 
Backpacking
413
493
604
 
Badminton, intensive
413
493
604
 
Badminton, social
266
317
388
 
Basketball, intensive
472
563
690
 
Basketball, non-intensive
354
422
518
 
Basketball, shooting baskets
266
317
388
 
Basketball, wheelchair
384
457
561
 
Bicycling, <10mph, relaxed pace
236
281
345
 
Bicycling, >20mph, competitive
944
1126
1380
 
Bicycling, 10-12mph, light effort
354
422
518
 
Bicycling, 12.1-14mph, medium effort
472
563
690
 
Bicycling, 14.1-16mph, strenuous effort
590
704
863
 
Bicycling, 16-19mph, racing
708
844
1035
 
Bicycling, mountain
502
598
733
 
Bicycling, machine, very light effort
177
211
259
 
Bicycling, machine, light effort
325
387
474
 
Bicycling, machine, moderate effort
413
493
604
 
Bicycling, machine, very strenuous effort
738
880
1078
 
Bicycling, machine, strenuous effort
620
739
906
 
Billiards, pool or snooker
148
176
216
 
Bowling
177
211
259
 
Boxing, in ring, match
708
844
1035
 
Boxing, punching bag
354
422
518
 
Boxing, sparring
531
633
776
 
Calisthenics, light/moderate effort
266
317
388
 
Canoeing, rowing, >6 mph, strenuous effort
708
844
1035
 
Canoeing, rowing, crewing, competition
708
844
1035
 
Canoeing, rowing, light effort
177
211
259
 
Canoeing, rowing, moderate effort
413
493
604
 
Carrying heavy loads, such as bricks
472
563
690
 
Child care: sitting, dressing, feeding
177
211
259
 
Child care: standing, dressing, feeding
207
246
302
 
Circuit training, general
472
563
690
 
Cleaning, heavy, strenuous effort
266
317
388
 
Cleaning, house, general
207
246
302
 
Cleaning, light, medium effort
148
176
216
 
Coaching: football, soccer, basketball, etc.
236
281
345
 
Construction, outside, remodeling
325
387
474
 
Cooking or food preparation
148
176
216
 
Cricket (batting, bowling)
295
352
431
 
Croquet
148
176
216
 
Curling
236
281
345
 
Dancing, aerobic, ballet or modern
354
422
518
 
Dancing, ballroom, strenuous
325
387
474
 
Dancing, ballroom, slow
177
211
259
 
Dancing, general
266
317
388
 
Darts, indoors or outdoors
148
176
216
 
Diving, springboard or platform
177
211
259
 
DIY, general around the house
207
246
302
 
Farming, general
472
563
690
 
Farming, hand milking
177
211
259
 
Farming, shoveling
325
387
474
 
Fencing
354
422
518
 
Fishing from boat, sitting
148
176
216
 
Fishing from river bank, standing
207
246
302
 
Fishing in stream, in waders
354
422
518
 
Fishing, general
236
281
345
 
Fishing, ice, sitting
118
141
173
 
Football (American) or baseball, playing catch
148
176
216
 
Football (American), competitive
531
633
776
 
Football, touch, flag, general
472
563
690
 
Football (European), casual, general
413
493
604
 
Football (European), competitive
590
704
863
 
Frisbee playing, general
177
211
259
 
Frisbee, ultimate
207
246
302
 
Gardening, general
295
352
431
 
Golf, carrying clubs
325
387
474
 
Golf, general
236
281
345
 
Golf, miniature or driving range
177
211
259
 
Golf, pulling clubs
295
352
431
 
Golf, using power cart
207
246
302
 
Gymnastics, general
236
281
345
 
Hacky sack
236
281
345
 
Handball, general
708
844
1035
 
Handball, team
472
563
690
 
Health club exercise, general
325
387
474
 
Hiking, cross country
354
422
518
 
Hockey, field
472
563
690
 
Hockey, ice
472
563
690
 
Horse grooming
354
422
518
 
Horse racing, galloping
472
563
690
 
Horseback riding, general
236
281
345
 
Horseback riding, trotting
384
457
561
 
Horseback riding, walking
148
176
216
 
Hunting, general
295
352
431
 
Jai alai
708
844
1035
 
Jogging, general
413
493
604
 
Judo, karate, kick boxing, tae kwan do
590
704
863
 
Kayaking
295
352
431
 
Kickball
413
493
604
 
Lacrosse
472
563
690
 
Marching band, playing instrument(walking)
236
281
345
 
Marching, rapidly, military
384
457
561
 
Moto-cross
236
281
345
 
Moving furniture, household
354
422
518
 
Moving household items, boxes, upstairs
531
633
776
 
Moving household items, carrying boxes
413
493
604
 
Mowing lawn, general
325
387
474
 
Mowing lawn, riding mower
148
176
216
 
Music playing, cello, flute, horn, woodwind
118
141
173
 
Music playing, drums
236
281
345
 
Music playing, guitar, classical, folk(sitting)
118
141
173
 
Music playing, guitar, rock/roll band(standing)
177
211
259
 
Music playing, piano, organ, violin, trumpet
148
176
216
 
Paddleboat
236
281
345
 
Painting, papering, plastering, scraping
266
317
388
 
Polo
472
563
690
 
Pushups, sit-ups, strenuous effort
472
563
690
 
Pushing or pulling stroller with child
148
176
216
 
Race walking
384
457
561
 
Racquetball, casual, general
413
493
604
 
Racquetball, competitive
590
704
863
 
Raking lawn
236
281
345
 
Rock climbing, ascending rock
649
774
949
 
Rock climbing, rapelling
472
563
690
 
Rope jumping, fast
708
844
1035
 
Rope jumping, moderate, general
590
704
863
 
Rope jumping, slow
472
563
690
 
Rowing, machine, light effort
561
669
819
 
Rowing, machine, moderate effort
413
493
604
 
Rowing, machine, very strenuous effort
708
844
1035
 
Rowing, machine, strenuous effort
502
598
733
 
Rugby
590
704
863
 
Running, 10 mph (6 min mile)
944
1126
1380
 
Running, 10.9 mph (5.5 min mile)
1062
1267
1553
 
Running, 5 mph (12 min mile)
472
563
690
 
Running, 5.2 mph (11.5 min mile)
531
633
776
 
Running, 6 mph (10 min mile)
590
704
863
 
Running, 6.7 mph (9 min mile)
649
774
949
 
Running, 7 mph (8.5 min mile)
679
809
992
 
Running, 7.5mph (8 min mile)
738
880
1078
 
Running, 8 mph (7.5 min mile)
797
950
1165
 
Running, 8.6 mph (7 min mile)
826
985
1208
 
Running, 9 mph (6.5 min mile)
885
1056
1294
 
Running, cross country
531
633
776
 
Running, general
472
563
690
 
Running, in place
472
563
690
 
Running, on a track, team practice
590
704
863
 
Running, stairs, up
885
1056
1294
 
Running, training, pushing wheelchair
472
563
690
 
Running, wheeling, general
177
211
259
 
Sailing, boat/board, windsurfing, general
177
211
259
 
Sailing, in competition
295
352
431
 
Scrubbing floors, on hands and knees
325
387
474
 
Shoveling snow, by hand
354
422
518
 
Shuffleboard, lawn bowling
177
211
259
 
Sit-ups, pushups, strenuous effort
472
563
690
 
Sitting-playing with child(ren)-light
148
176
216
 
Skateboarding
295
352
431
 
Skating, ice, 9 mph or less
325
387
474
 
Skating, ice, general
413
493
604
 
Skating, ice, rapidly, > 9 mph
531
633
776
 
Skating, ice, speed, competitive
885
1056
1294
 
Skating, roller
413
493
604
 
Ski jumping (climb up carrying skis)
413
493
604
 
Ski machine, general
561
669
819
 
Skiing, cross-country, >8.0 mph, racing
826
985
1208
 
Skiing, cross-country, moderate effort
472
563
690
 
Skiing, cross-country, slow or light effort
413
493
604
 
Skiing, cross-country, uphill, maximum effort
974
1161
1423
 
Skiing, cross-country, strenuous effort
531
633
776
 
Skiing, downhill, light effort
295
352
431
 
Skiing, downhill, moderate effort
354
422
518
 
Skiing, downhill, strenuous effort, racing
472
563
690
 
Skiing, snow, general
413
493
604
 
Skiing, water
354
422
518
 
Ski-mobiling, water
413
493
604
 
Skin diving, scuba diving, general
413
493
604
 
Sledding, tobogganing, bobsledding, luge
413
493
604
 
Snorkeling
295
352
431
 
Snow shoeing
472
563
690
 
Snowmobiling
207
246
302
 
Soccer, casual, general
413
493
604
 
Soccer, competitive
590
704
863
 
Softball or baseball, fast or slow pitch
295
352
431
 
Softball, officiating
354
422
518
 
Squash
708
844
1035
 
Stair-treadmill ergometer, general
354
422
518
 
Standing-packing/unpacking boxes
207
246
302
 
Stretching, hatha yoga
236
281
345
 
Surfing, body or board
177
211
259
 
Sweeping garage, sidewalk
236
281
345
 
Swimming laps, freestyle, fast, strenuous effort
590
704
863
 
Swimming laps, freestyle, light/moderate effort
472
563
690
 
Swimming, backstroke, general
472
563
690
 
Swimming, breaststroke, general
590
704
863
 
Swimming, butterfly, general
649
774
949
 
Swimming, leisurely, general
354
422
518
 
Swimming, sidestroke, general
472
563
690
 
Swimming, sychronized
472
563
690
 
Swimming, treading water, fast/strenuous
590
704
863
 
Swimming, treading water, moderate effort
236
281
345
 
Table tennis, ping pong
236
281
345
 
Tai chi
236
281
345
 
Teaching aerobics class
354
422
518
 
Tennis, doubles
354
422
518
 
Tennis, general
413
493
604
 
Tennis, singles
472
563
690
 
Unicycling
295
352
431
 
Volleyball, beach
472
563
690
 
Volleyball, competitive, in gymnasium
236
281
345
 
Volleyball, noncompetitive; 6-9 member team
177
211
259
 
Walk/run-playing with child(ren)-moderate
236
281
345
 
Walk/run-playing with child(ren)-strenuous
295
352
431
 
Walking, 2.0 mph, slow pace
148
176
216
 
Walking, 3.0 mph, mod. pace, walking dog
207
246
302
 
Walking, 3.5 mph, uphill
354
422
518
 
Walking, 4.0 mph, very brisk pace
236
281
345
 
Walking, carrying infant or 15-lb load
207
246
302
 
Walking, grass track
295
352
431
 
Walking, upstairs
472
563
690
 
Walking, using crutches
236
281
345
 
Wallyball, general
413
493
604
 
Water aerobics, water calisthenics
236
281
345
 
Water polo
590
704
863
 
Water volleyball
177
211
259
 
Weight lifting or body building, strenuous effort
354
422
518
 
Weight lifting, light or moderate effort
177
211
259
 
Whitewater rafting, kayaking, or canoeing 
295
352
431
 
 
 
Food Focus promotes healthy & nutritious weight loss. To achieve permanent weight loss, nutritionists recommend that you don't skip meals and eat 3 balanced meals every day. This site does not constitute any medical advice and you should always get advice from your doctor on the nutrition, exercise and weight goals that are right for you.
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