Exercise Calorie Chart

How Many Calories

The estimates for number of calories (energy) used during a physical activity are based on experiments that measure the amount of oxygen consumed during a specific bout of exercise for a certain body weight.

The energy costs of activities that require you to move your own body weight, such as walking or jogging, are greater for heavier people since they have more weight to move. For example, a person weighing 150 pounds would use more calories jogging one mile than a person jogging alongside who weighs 115 pounds. Always check to see what body weight is referred to in caloric expenditure charts you use.

Energy Expenditure Chart

A. Sedentary Activities	Energy Costs Cals/Hour*
Lying down or sleeping	90
Sitting quietly	84
Sitting and writing, card playing, etc.	114
B. Moderate Activities	(150-350)
Bicycling (5 mph)	174
Canoeing (2.5 mph)	174
Dancing (Ballroom)	210
Golf (2-some, carrying clubs)	324
Horseback riding (sitting to trot)	246
Light housework, cleaning, etc.	246
Swimming (crawl, 20 yards/min)	288
Tennis (recreational doubles)	312
Volleyball (recreational)	264
Walking (2 mph)	198
C. Vigorous Activities	More than 350
Aerobic Dancing	546
Basketball (recreational)	450
Bicycling (13 mph)	612
Circuit weight training	756
Football (touch, vigorous)	498
Ice Skating (9 mph)	384
Racquetball	588
Roller Skating (9 mph)	384
Jogging (10 minute mile, 6 mph)	654
Scrubbing Floors	440
Swimming (crawl, 45 yards/min)	522
Tennis (recreational singles)	450
X-country Skiing ( 5 mph)	690

*Hourly estimates based on values calculated for calories burned per minute for a 150 pound (68 kg) person.

*(Sources: "William D. McArdle, Frank I. Katch, Victor L. Katch, "Exercise Physiology: Energy, Nutrition and Human Performance" (2nd edition), Lea & Febiger, Philadelphia, 1986; Melvin H. Williams, "Nutrition for Fitness and Sport," William C. Brown Company Publishers, Dubuque, 1983.)