Weight and Obesity

Calorie Chart

Wondering how many calories you're working off when you're weeding the garden or doing housework? How about if you're dancing — or just standing still? The following charts will tell you.

Daily activities

Daily activities burn more calories than you might imagine. If you become a little more active in your everyday life, you'll be on you way to losing weight.
Exercise Calories burned per hour

Sitting, watching TV

100

Standing

140

Making beds

135

Housework

150 to 250

Raking leaves

225

Lawn-mowing (power)

250

Lawn-mowing (push mower)

300-400

Gardening

300-450

Exercising

For weight control, walking is great exercise. Depending on your pace and the terrain, walking can burn as many calories as many other activities that seem much more strenuous.
Activity Calories burned per hour

Walking

Level surface, 1-2 mph (strolling)

120-150

Level surface, 3 mph (leisurely walk)

300

Level surface, 3.5 mph (brisk)

360

Level surface, 4-5 mph (fast)

420-480

Downstairs

425

Upstairs

600-1080

Uphill, 3.5 mph

480-900

Running

Jogging

600-750

Moderate running

870-1,020

Sprinting

1,130-1,285

Golf

Riding in a powered cart

240

Pulling a bag cart

300

Carrying your own clubs

360

Bicycling

5 mph

240

8 mph

300

10 mph

420

13 mph

660

Badminton

350

Basketball

360-660

Bowling

400

Calisthenics, light

360

Calisthenics, strenuous

600

Rowing machine

840

Skating, leisurely (ice or roller)

420

Skating, fast

700

Skiing, downhill

500-600

Skiing, cross-country

560-1,020

Softball

280-400

Square dancing

350

Swimming, brisk

360-500

Swimming, leisurely

260-750

Tennis, doubles

360

Tennis, singles

480

Volleyball

300


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