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Calories Burned Chart

The number of calories you burn when you exercise depends upon your weight, the activity and at what intensity level you are exercising. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than if you aren't working as intensely.

Activity	Calories Burned per Hour (by Weight)
Activity	115 lbs.	130 lbs.	145 lbs.	160 lbs.	175 lbs.
Aerobics (High Impact)	381	413	461	508	556
Aerobics (Low Impact)	272	295	329	363	397
Backpacking (General)	381	413	461	508	556
Bicycling (< 10mph, leisure)	218	236	263	290	318
Bicycling (12 - 13.9 mph, moderate effort)	436	472	526	581	635
Bicycling (16 - 19 mph, very fast, racing)	654	708	790	871	953
Bicycling (stationary, light effort)	300	325	363	400	438
Bicycling (stationary, vigorous effort)	572	620	692	763	835
Boxing, in ring, general	654	708	790	871	953
Boxing, punching bag	327	354	395	436	477
Circuit Training, General	436	472	526	581	635
Dancing, aerobic, ballet or modern	327	354	395	436	477
Dancing, general	246	266	297	327	358
Elliptical Trainer - Moderate	356	402	449	495	541
Elliptical Trainer - Vigorous	422	477	532	587	642
Frisbee, Ultimate	191	207	231	255	279
Golf, Carrying Clubs	300	325	363	400	438
Golf, Using Power Cart	191	207	231	255	279
Gymnastics, general	218	236	263	290	318
Hiking, Cross-Country	327	354	395	436	477
Horse Racing, Galloping	436	472	526	581	635
Horseback Riding, General	218	236	263	290	318
Jogging, General	381	413	461	508	556
Kayaking	272	295	329	363	397
Race / Speed walking	354	384	428	473	517
Racquetball, Casual / General	381	413	461	508	556
Racquetball, Competitive	545	590	658	726	794
Rock Climbing, Ascending Rock	599	649	724	799	874
Rock Climbing, Rapelling	436	472	526	581	635
Rope Jumping, Moderate	545	590	658	726	794
Rowing, Stationary, Light Effort	381	413	461	508	556
Rowing, Stationary, Moderate Effort	463	502	560	618	676
Rowing, Stationary, Vigorous Effort	518	561	626	690	755
Running, 10 mph (6 min mile)	871	944	1053	1162	1271
Running, 9 mph (6.5 min mile)	817	885	987	1089	1191
Running, 8 mph (7.5 min mile)	736	797	889	981	1073
Running, 7 mph (8.5 min mile)	627	679	757	836	914
Running, 6 mph (10 min mile)	545	590	658	726	794
Running, Cross-Country	470	531	592	654	715
Running, General	418	472	526	581	635
Running up Stairs	783	885	987	1089	1191
Skating, Ice - General	365	413	461	508	556
Skating, Roller	365	413	461	508	556
Ski Machine - General	496	561	626	690	755
Skiing, Cross-Country, Moderate Level	418	472	581	508	635
Skiing, Cross-Country, Vigorous Effort	470	531	592	654	715
Skiing Downhill, Moderate Effort	313	354	395	436	477
Skiing Downhill, Vigorous Effort	418	472	526	581	635
Snow Shoeing	418	472	526	581	635
Stair-Treadmill, Ergometer, General	313	354	395	436	477
Stretching / Hatha Yoga	209	236	263	290	318
Swimming Laps, Freestyle, Vigorous Effort	522	590	658	726	794
Swimming Laps, Freestyle, Light/Moderate	418	472	526	581	635
Swimming, Leisurely, General	313	354	395	436	477
Tai Chi	209	236	263	290	318
Tennis, General	365	413	461	508	556
Walking, 3.0 mph - moderate pace	183	207	231	255	279
Walking, 3.5 mph - Uphill	313	354	395	436	477
Walking, 4.0 mph - Very Briskly	209	236	263	290	318
Weight Lifting, Vigorous Effort	313	354	395	436	477
Weight Lifting, Light / Moderate Effort	157	177	197	218	238

* Impact level describes how much shock you put on your bones and muscles. Low impact exercises generally involves exercises where at least one foot is in contact with the ground or floor at all times, while high-impact exercises involves exercises where both feet might be off the ground at the same time. For those individuals with knee, ankle and/or back problems, it is best to do exercises that fall under the low impact or no-impact levels.

** These are approximations and may vary depending on your age and your environmental conditions. To ensure you are working at the right level of intensity, look under Exercise Intensity.