
Health guide / Weight and Obesity / Fitness / Calorie Chart

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

Fitness Topics

Weight & Obesity