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Calories Burned Per Hour

Approximate number of calories burned in 1 hour, by weight of the person.

If you weigh less, you need more vigorous activity or more time than a heavier person to burn the same number of calories (because your body doesn’t have to work as hard as a heavier person’s body). You can do more with fewer calories! The good news is that as you lose weight, you can do any activity longer, and you can do more vigorous activities, before you get tired.

If you weigh more, you need less vigorous activity or less time than a lighter person to burn the same number of calories (because your body has to work harder than a lighter-weight person). You need more calories to do any activity! The good news is that you can burn more calories, and burn them faster, doing the same activities as a lighter-weight person.

For Example: a 180-pound person burns about 279 calories an hour by walking at a casual 2.5 miles per hour. A 130-pound person would need to walk a very brisk 4.0 miles per hour for nearly an hour to burn the same number of calories!

If you eat a Snickers candy bar: Compare the calories used for these activities to the calories of a Snickers candy bar. A Snickers bar has about 274 calories. The sections in yellow are less than the calories of a Snickers bar. You can do those activities for an entire hour and not still “work off” one Snickers!

Calories burned per hour (average)


Activity, Exercise or Sport
(1 hour)

130 lb

155 lb

180 lb

205 lb

Running,
10.9 mph (5.5 min mile)

1062

1267

1471

1675

Cross
country skiing, uphill

974

1161

1348

1536

Cycling,
>20 mph, racing

944

1126

1308

1489

Running,
10 mph (6 min mile)

944

1126

1308

1489

Skin
diving, fast

944

1126

1308

1489

Running,
9 mph (6.5 min mile)

885

1056

1226

1396

Running,
stairs, up

885

1056

1226

1396

Speed
skating, ice, competitive

885

1056

1226

1396

Cross
country skiing, racing

826

985

1144

1303

Running,
8.6 mph (7 min mile)

826

985

1144

1303

Running,
8 mph (7.5 min mile)

797

950

1103

1256

Running,
7.5mph (8 min mile)

738

880

1022

1163

Skin
diving, moderate

738

880

1022

1163

Stationary
cycling, very vigorous

738

880

1022

1163

Boxing,
in ring

708

844

981

1117

Canoeing,
rowing, vigorous

708

844

981

1117

Crew,
sculling, rowing, competition

708

844

981

1117

Cycling,
16-19 mph, very fast, racing

708

844

981

1117

Handball

708

844

981

1117

Jai alai

708

844

981

1117

Jumping
rope, fast

708

844

981

1117

Roller blading,
in-line skating

708

844

981

1117

Rowing
machine, very vigorous

708

844

981

1117

Squash

708

844

981

1117

Running,
7 mph (8.5 min mile)

679

809

940

1070

Rock
climbing, ascending rock

649

774

899

1024

Running,
6.7 mph (9 min mile)

649

774

899

1024

Swimming
butterfly

649

774

899

1024

Stationary
cycling, vigorous

620

739

858

977

Cycling,
14-15.9 mph, vigorous

590

704

817

931

Jumping rope,
moderate

590

704

817

931

Krav maga
training

590

704

817

931

Martial
arts, judo, karate, jujitsu

590

704

817

931

Martial
arts, kick boxing

590

704

817

931

Martial
arts, tae kwan do

590

704

817

931

Paddleball,
competitive

590

704

817

931

Racquetball,
competitive

590

704

817

931

Rugby

590

704

817

931

Running,
6 mph (10 min mile)

590

704

817

931

Running,
on a track, team practice

590

704

817

931

Soccer,
competitive

590

704

817

931

Swimming
breaststroke

590

704

817

931

Swimming
laps, freestyle, fast

590

704

817

931

Swimming,
treading water, fast, vigorous

590

704

817

931

Track
and field (hurdles)

590

704

817

931

Water
polo

590

704

817

931

Boxing,
sparring

531

633

735

838

Climbing
hills, carrying over 42 lb

531

633

735

838

Cross
country skiing, vigorous

531

633

735

838

Football,
competitive

531

633

735

838

Ice
skating, rapidly

531

633

735

838

Orienteering

531

633

735

838

Running,
5.2 mph (11.5 minute mile)

531

633

735

838

Running,
cross country

531

633

735

838

Stair
machine

531

633

735

838

Aerobics,
step aerobics

502

598

695

791

Cycling,
mountain bike, bmx

502

598

695

791

Rowing
machine, vigorous

502

598

695

791

Basketball
game, competitive

472

563

654

745

Calisthenics,
vigorous, pushups, situps…

472

563

654

745

Carrying
25 to 49 lbs, upstairs

472

563

654

745

Carrying
heavy loads

472

563

654

745

Carrying
moderate loads upstairs

472

563

654

745

Circuit
training, minimal rest

472

563

654

745

Climbing
hills, carrying 21 to 42 lb

472

563

654

745

Cross
country skiing, moderate

472

563

654

745

Cycling,
12-13.9 mph, moderate

472

563

654

745

Downhill
snow skiing, racing

472

563

654

745

Football,
touch, flag, general

472

563

654

745

Frisbee,
ultimate frisbee

472

563

654

745

Handball,
team

472

563

654

745

Hockey,
field hockey

472

563

654

745

Hockey,
ice hockey

472

563

654

745

Horse
racing, galloping

472

563

654

745

Jumping
rope, slow

472

563

654

745

Lacrosse

472

563

654

745

Polo

472

563

654

745

Rock
climbing, mountain climbing

472

563

654

745

Rock
climbing, rappelling

472

563

654

745

Running,
5 mph (12 minute mile)

472

563

654

745

Running,
general

472

563

654

745

Running,
training, pushing wheelchair

472

563

654

745

Snow
shoeing

472

563

654

745

Swimming
sidestroke

472

563

654

745

Swimming
synchronized

472

563

654

745

Tennis,
singles

472

563

654

745

Volleyball,
beach

472

563

654

745

Volleyball,
competitive

472

563

654

745

Walking
5.0 mph

472

563

654

745

Water
jogging

472

563

654

745

Climbing
hills, carrying 10 to 20 lb

443

528

613

698

Aerobics,
high impact

413

493

572

651

Backpacking,
Hiking with pack

413

493

572

651

Basketball,
officiating

413

493

572

651

Canoeing,
rowing, moderate

413

493

572

651

Climbing
hills, carrying up to 9 lbs

413

493

572

651

Cross
country snow skiing, slow

413

493

572

651

Ice
skating, average speed

413

493

572

651

Kickball

413

493

572

651

Playing
racquetball

413

493

572

651

Playing
soccer

413

493

572

651

Playing
tennis

413

493

572

651

Roller
skating

413

493

572

651

Rowing
machine, moderate

413

493

572

651

Ski
machine

413

493

572

651

Ski mobiling

413

493

572

651

Skin
diving, scuba diving

413

493

572

651

Sledding,
tobagganing, luge

413

493

572

651

Stationary
cycling, moderate

413

493

572

651

Swimming
backstroke

413

493

572

651

Swimming
laps, freestyle, slow

413

493

572

651

Wallyball

413

493

572

651

Aerobics,
general

384

457

531

605

Basketball,
wheelchair

384

457

531

605

Horseback
riding, trotting

384

457

531

605

Marching,
rapidly, military

384

457

531

605

Race
walking

384

457

531

605

Teach
exercise classes (& participate)

384

457

531

605

Walking
4.5 mph

372

443

515

586

Boxing,
punching bag

354

422

490

558

Carrying
16 to 24 lbs, upstairs

354

422

490

558

Cycling,
10-11.9 mph, light

354

422

490

558

Downhill
snow skiing, moderate

354

422

490

558

Fencing

354

422

490

558

Hiking,
cross country

354

422

490

558

Horse
grooming, moderate

354

422

490

558

Instructing
aerobic class

354

422

490

558

Jazzercise

354

422

490

558

Playing
basketball, non game

354

422

490

558

Playing
paddleball

354

422

490

558

Shoveling
snow by hand

354

422

490

558

Skiing,
water skiing

354

422

490

558

Softball,
pitching

354

422

490

558

Swimming
leisurely, not laps

354

422

490

558

Tennis,
doubles

354

422

490

558

Track and
field (high jump, pole vault)

354

422

490

558

Walking
3.5 mph, uphill

354

422

490

558

Weight
lifting, body building, vigorous

354

422

490

558

Wrestling

354

422

490

558

Ballroom
dancing, fast

325

387

449

512

Health
club exercise

325

387

449

512

Ice
skating, < 9 mph

325

387

449

512

Mowing
lawn, walk, power mower

325

387

449

512

Stationary
cycling, light

325

387

449

512

Aerobics,
low impact

295

352

409

465

Carrying
infant, upstairs

295

352

409

465

Children’s
games, hopscotch, dodgeball

295

352

409

465

Cleaning
gutters

295

352

409

465

Cricket
(batting, bowling)

295

352

409

465

Kayaking

295

352

409

465

Sailing,
competition

295

352

409

465

Skateboarding

295

352

409

465

Snorkeling

295

352

409

465

Snow
skiing, downhill skiing, light

295

352

409

465

Softball
or baseball

295

352

409

465

Unicycling

295

352

409

465

Walk/run,
playing with children, vigorous

295

352

409

465

Walking
4.0 mph, very brisk

295

352

409

465

Walking
using crutches

295

352

409

465

Whitewater
rafting, kayaking, canoeing

295

352

409

465

Badminton

266

317

368

419

Ballet,
twist, jazz, tap

266

317

368

419

Basketball,
shooting baskets

266

317

368

419

Golf,
general

266

317

368

419

Golf,
walking and carrying clubs

266

317

368

419

Painting

266

317

368

419

Weeding,
cultivating garden

266

317

368

419

Golf,
walking and pulling clubs

254

303

351

400

Raking
lawn

254

303

351

400

Bagging
grass, leaves

236

281

327

372

Canoeing,
camping trip

236

281

327

372

Coaching:
football, basketball, soccer…

236

281

327

372

Curling

236

281

327

372

Cycling,
<10 mph, leisure bicycling

236

281

327

372

Gardening,
general

236

281

327

372

Gymnastics

236

281

327

372

Hacky
sack

236

281

327

372

Juggling

236

281

327

372

Paddle
boat

236

281

327

372

Pushing
a wheelchair

236

281

327

372

Riding a
horse, general

236

281

327

372

Softball,
officiating

236

281

327

372

Stretching,
hatha yoga

236

281

327

372

Swimming,
treading water, moderate

236

281

327

372

Table
tennis, ping pong

236

281

327

372

Tai chi

236

281

327

372

Teach physical
education,exercise class

236

281

327

372

Track
and field (shot, discus)

236

281

327

372

Walk /
run, playing with animals

236

281

327

372

Walk/run,
playing with children, moderate

236

281

327

372

Walking,
pushing a wheelchair

236

281

327

372

Water
aerobics

236

281

327

372

Water
aerobics, water calisthenics

236

281

327

372

Walking
3.5 mph, brisk pace

224

267

311

354

Archery

207

246

286

326

Bathing
dog

207

246

286

326

Calisthenics,
light

207

246

286

326

Carpentry,
general

207

246

286

326

Carrying
infant, level ground

207

246

286

326

General
cleaning

207

246

286

326

General
housework

207

246

286

326

Golf,
using power cart

207

246

286

326

Horesback
riding, saddling horse

207

246

286

326

Horseback
riding, grooming horse

207

246

286

326

Rowing
machine, light

207

246

286

326

Snowmobiling

207

246

286

326

Trampoline

207

246

286

326

Walking,
snow blower

207

246

286

326

Walking
3.0 mph, moderate

195

232

270

307

Ballroom
dancing, slow

177

211

245

279

Bowling

177

211

245

279

Canoeing,
rowing, light

177

211

245

279

Carrying
small children

177

211

245

279

Diving,
springboard or platform

177

211

245

279

Frisbee
playing, general

177

211

245

279

Golf,
driving range

177

211

245

279

Golf, miniature
golf

177

211

245

279

Horseshoe
pitching

177

211

245

279

Loading,
unloading car

177

211

245

279

Playing
volleyball

177

211

245

279

Riding,
snow blower

177

211

245

279

Sailing,
yachting, ocean sailing

177

211

245

279

Shuffleboard,
lawn bowling

177

211

245

279

Sky
diving

177

211

245

279

Stationary
cycling, very light

177

211

245

279

Surfing,
body surfing or board surfing

177

211

245

279

Taking
out trash

177

211

245

279

Walking
2.5 mph

177

211

245

279

Walking
downstairs

177

211

245

279

Walking
the dog

177

211

245

279

Water
volleyball

177

211

245

279

Weight lifting,
light workout

177

211

245

279

Windsurfing,
sailing

177

211

245

279

Standing,
playing with children, light

165

197

229

261

Billiards

148

176

204

233

Bird
watching

148

176

204

233

Boating,
power, speed boat

148

176

204

233

Cleaning,
dusting

148

176

204

233

Croquet

148

176

204

233

Darts
(wall or lawn)

148

176

204

233

Football
or baseball, playing catch

148

176

204

233

Horseback
riding, walking

148

176

204

233

Mild
stretching

148

176

204

233

Mowing
lawn, riding mower

148

176

204

233

Pushing
stroller or walking with children

148

176

204

233

Sit,
playing with animals

148

176

204

233

Walking
2.0 mph, slow

148

176

204

233

Walking,
under 2.0 mph, very slow

118

141

163

186

Watering
lawn or garden

89

106

123

140