The following table shows calories used in common physical activities at both moderate and vigorous levels.
Calories Used per Hour in Common Physical Activities |
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Moderate Physical Activity |
Approximate Calories/30 Minutes for a 154 lb Person1 |
Approximate Calories/Hr for a 154 lb Person1 |
Hiking |
185 |
370 |
Light gardening/yard work |
165 |
330 |
Dancing |
165 |
330 |
Golf (walking and carrying clubs) |
165 |
330 |
Bicycling (<10 mph) |
145 |
290 |
Walking (3.5 mph) |
140 |
280 |
Weight lifting (general light workout) |
110 |
220 |
Stretching |
90 |
180 |
Vigorous Physical Activity |
Approximate Calories/30 Minutes for a 154 lb Person1 |
Approximate Calories/Hr for a 154 lb Person1 |
Running/jogging (5 mph) |
295 |
590 |
Bicycling (>10 mph) |
295 |
590 |
Swimming (slow freestyle laps) |
255 |
510 |
Aerobics |
240 |
480 |
Walking (4.5 mph) |
230 |
460 |
Heavy yard work (chopping wood) |
220 |
440 |
Weight lifting (vigorous effort) |
220 |
440 |
Basketball (vigorous) |
220 |
440 |
1Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4. |