How Many Calories Are You Burning?

Calorie burning depends on several factors including age, body weight, metabolism, activity level, exercise intensity, and overall lifestyle habits. Daily activities such as walking, exercising, and even resting contribute to the number of calories the body uses for energy. Understanding how calorie expenditure works can help individuals make more informed decisions about fitness, nutrition, weight management, and maintaining a balanced and healthy lifestyle over time.

Calories and Activity

Have you ever wondering how many calories you are burning while exercising, playing sports, or working? The following charts show the estimated length of time it would take to burn 100 calories for different activities and exercises.

Calories expended are estimates based on the weight of the individual performing the exercise. These numbers can be used for both women and men, but of course will vary by intensity and differences between individuals.

Because 1 pound of body fat can provide approximately 3500 calories, you would need to perform any one of these exercises for the allotted time every day for over a month to lose one pound of fat–assuming your caloric intake was 100 calories less than you burn each day. Of course, burn more calories and/or eat less calories and weight loss will occur quicker.

As a bonus, exercising may allow your body to continue burning extra calories even after you stopped the exercise, as your body recovers and rebuilds itself. This carryover effect is tough to predictably measure, but the more you exercise the more your metabolism will speed up and the more calories you will burn.

So how much exercise will it take to burn that Caffe Mocha (16 oz., 2% milk with whipped cream: 360 calories) you had on your break at Starbucks? If you weigh 175 pounds, it will take 36 minutes of running at a 10 minute per mile pace. That’s a 3.6 mile run. Maybe next time order a regular coffee instead?

Walking

Activity	125 lbs.	175 lbs.	225 lbs.
Walking, less than 2.0 mph, level, strolling, very slow	50	36	28
Walking, 2.0 mph, level, slow pace, firm surface	36	26	20
Walking, 2.5 mph, level, firm surface	34	24	19
Walking, 2.5 mph, downhill	31	22	17
Walking, 2.8 to 3.2 mph, level, moderate pace, firm surface	29	21	16
Walking, 3.5 mph, level, brisk, firm surface, walking for exercise	23	17	13
Walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade	19	14	11
Walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade	13	9	7
Walking, 4.0 mph, level, firm surface, very brisk pace	20	14	11
Walking, 4.5 mph, level, firm surface, very, very brisk	14	10	8
Walking, 5.0 mph, level, firm surface	12	9	7
Walking, 5.0 mph, uphill, 3% grade	10	7	6
Carrying 15 pound load (e.g. Suitcase), level ground or downstairs	20	14	11
Climbing hills, no load	16	11	9
Climbing hills with 0 to 9 lb load	16	11	9
Climbing hills with 10 to 20 lb load	14	10	8
Climbing hills with 21 to 42 lb load	12	9	7
Climbing hills with 42+ lb load	11	8	6
Descending stairs	29	21	16
Hiking, cross country	17	12	9
Hiking or walking at a normal pace through fields and hillsides	19	14	11

 

Running

Activity	125 lbs.	175 lbs.	225 lbs.
Running, 4 mph (13 min/mile)	17	12	9
Running, 5 mph (12 min/mile)	12	9	7
Running, 5.2 mph (11.5 min/mile)	11	8	6
Running, 6 mph (10 min/mile)	10	7	6
Running, 6.7 mph (9 min/mile)	10	7	5
Running, 7 mph (8.5 min/mile)	9	7	5
Running, 7.5 mph (8 min/mile)	9	6	5
Running, 8 mph (7.5 min/mile)	9	6	5
Running, 8.6 mph (7 min/mile)	8	6	5
Running, 9 mph (6.5 min/mile)	8	6	4
Running, 10 mph (6 min/mile)	7	5	4
Running, 11 mph (5.5 min/mile)	6	4	3
Running, 12 mph (5 min/mile)	5	4	3
Running, 13 mph (4.6 min/mile)	5	4	3
Running, 14 mph (4.3 min/mile)	4	3	2
Running, cross country	11	8	6
Running, stairs, up	7	5	4

 

Biking

Activity	125 lbs.	175 lbs.	225 lbs.
Bicycling, leisure, 5.5 mph	29	21	16
Bicycling, leisure, 9.4 mph	17	12	10
Bicycling, 10-11.9 mph, leisure, slow, light effort	15	11	8
Bicycling, 12-13.9 mph, leisure, moderate effort	13	9	7
Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort	10	7	6
Bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting	8	6	5
Bicycling, > 20 mph, racing, not drafting	6	5	4

 

Playing Sports

Activity	125 lbs.	175 lbs.	225 lbs.
Basketball, general	16	11	9
Boxing, in ring, general	8	6	4
Boxing, punching bag	18	13	10
Boxing, sparring	13	9	7
Football, competitive	13	9	7
Football or baseball, playing catch	40	29	22
Frisbee playing, general	34	24	19
Frisbee, ultimate	13	9	7
Golf, walking, carrying clubs	23	17	13
Gymnastics, general	27	19	15
Hockey, field	13	9	7
Hockey, ice, general	13	9	7
Racquetball, general	14	10	8
Skateboarding, general, moderate effort	20	14	11
Rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace	13	10	7
Soccer, competitive	10	7	6
Soccer, casual, general	14	10	8
Swimming laps, freestyle, fast, vigorous effort	10	7	6
Swimming laps, freestyle, front crawl, slow, light or moderate effort	17	12	10
Swimming, breaststroke, recreational	19	14	11
Swimming, butterfly, general	7	5	4
Table tennis, ping pong	25	18	11
Tennis, general	14	10	8
Volleyball	25	18	14
Volleyball, beach, in sand	13	9	7

 

Hobbies and Outdoor Activities

Activity	125 lbs.	175 lbs.	225 lbs.
Skiing, downhill, alpine or snowboarding, light effort, active time only	23	17	13
Canoeing, rowing, 4.0-5.9 mph, moderate effort	17	12	10
Kayaking, moderate effort	20	14	11
Surfing, body or board, general	34	24	19
Surfing, body or board, competitive	20	14	11
Paddle boarding, standing	17	12	9
Fishing from boat or canoe, sitting	50	36	28
Fishing from river bank, standing	29	21	16

 

Various Exercises

Activity	125 lbs.	175 lbs.	225 lbs.
Activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga)	44	31	24
Bicycling, stationary, general	14	10	8
Bicycling, stationary, 30-50 watts, very light to light effort	29	21	16
Bicycling, stationary, 90-100 watts, moderate to vigorous effort	15	11	8
Bicycling, stationary, 101-160 watts, vigorous effort	11	8	6
Bicycling, stationary, 161-200 watts, vigorous effort	9	7	5
Bicycling, stationary, 201-270 watts, very vigorous effort	7	5	4
Bicycling, stationary, RPM/Spin bike class	12	8	7
Calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort	13	9	7
Calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort	27	19	15
Calisthenics (e.g., situps, abdominal crunches), light effort	36	26	20
Circuit training, moderate effort	23	17	13
Circuit training, some aerobic movement with minimal rest, vigorous intensity	13	9	7
Elliptical trainer, moderate effort	20	14	11
Resistance (weight) training, power lifting, or body building, vigorous effort	17	12	9
Resistance (weight) training, multiple exercises, varied resistance	29	21	16
Stair-treadmill ergometer, general	11	8	6
Rope skipping, general	8	6	5
Rowing, stationary ergometer, general, vigorous effort	17	12	9
Rowing, stationary, general, moderate effort	21	15	12
Rowing, stationary, 100 watts, moderate effort	14	10	8
Rowing, stationary, 150 watts, vigorous effort	12	8	7
Rowing, stationary, 200 watts, very vigorous effort	8	6	5
Pilates, general	34	24	19
Therapeutic exercise ball, Fitball exercise	36	26	20
Upper body exercise, arm ergometer	36	26	20
Upper body exercise, stationary bicycle – arms only, 40 rpm, moderate	23	17	13
Water aerobics, water calisthenics, water exercise	19	14	11
Yoga, Hatha	40	29	22
Yoga, Power	25	18	14
Yoga, Nadisodhana	50	36	28
Yoga, Surya Namaskar	31	22	17
Dancing: Ballet, modern, or jazz, general, rehearsal or class	20	14	11
Dancing: Ballet, modern, or jazz, performance, vigorous effort	15	11	8
Dancing: Tap	21	15	12
Dancing: Aerobic, low impact	20	14	11
Dancing: Aerobic, high impact	14	10	8
Dancing: Ballroom, fast	18	13	10
Dancing: Ballroom, slow (e.g., waltz, foxtrot, samba, tango, mambo, cha cha)	34	24	19

 

Home Activities

Activity	125 lbs.	175 lbs.	225 lbs.
Cleaning, sweeping carpet or floors, general	31	22	17
Kitchen activity, general, (cooking, washing dishes, cleaning), moderate effort	31	22	17
Cleaning, general, light effort	40	29	22
Cooking or food preparation: standing or sitting or in general, light effort	50	36	28
Food shopping with or without a grocery cart, standing or walking	44	31	24
Non-food shopping, with or without a cart, standing or walking	44	31	24
Home repair, general, light effort	40	29	22
Mowing lawn, power mower, light or moderate effort	22	16	12
Operating snow blower, walking	40	29	22
Gardening, general, moderate effort	27	19	15

 

Miscellaneous

Activity	125 lbs.	175 lbs.	225 lbs.
Lying quietly and watching television	101	72	56
Sleeping	106	76	59
Standing quietly, standing in a line	78	55	43
Meditating	101	72	56
Sitting, reading, book, newspaper, etc.	78	55	43
Sitting, writing, desk work, typing	78	55	43
Sitting, playing traditional video game, computer game	101	72	56
Standing, miscellaneous	40	29	22

Notes

These numbers were all calculated from the MET (metabolic equivalents) values estimated in the 2011 Compendium of Physical Activities (referenced below).

To learn more about MET and the calculations used to convert these numbers, click here for unit conversions.

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Key Takeaways

• The body burns calories through physical activity, digestion, and basic bodily functions.
• Factors such as age, weight, metabolism, and exercise intensity influence calorie expenditure.
• Higher-intensity activities generally burn more calories in a shorter amount of time.
• Strength training and muscle maintenance may help support long-term calorie burning.
• Consistent physical activity and balanced nutrition are important for healthy weight management.
• Everyday movements and non-exercise activities also contribute to total daily calorie burn.
• Tracking activity levels can help individuals better understand their fitness and energy goals.
• Sustainable lifestyle habits are more effective than short-term or extreme approaches to weight management.

Frequently Asked Questions

Q1. How does the body burn calories during daily activities?

The body burns calories to generate energy for all its functions, including basic processes like breathing and circulation as well as physical activities such as walking, exercising, and even standing. This energy expenditure is influenced by your basal metabolic rate (BMR), physical activity level, and overall lifestyle habits. The more active you are, the more calories your body burns throughout the day.

Q2. What factors affect how many calories you burn?

Several factors influence calorie burn, including age, weight, muscle mass, gender, and activity level. People with higher muscle mass tend to burn more calories even at rest because muscle tissue requires more energy to maintain. Additionally, more intense physical activities and longer durations increase the number of calories burned during exercise.

Q3. How can you estimate the number of calories burned?

You can estimate calories burned using formulas, fitness trackers, or online calculators that consider your weight, activity type, intensity, and duration. While these estimates provide a general idea, they may not always be perfectly accurate because individual metabolism and efficiency can vary. Tracking your activity consistently can help improve accuracy over time.

Q4. Does increasing physical activity help burn more calories?

Yes, increasing physical activity is one of the most effective ways to burn more calories. Activities such as walking, running, strength training, and high-intensity workouts can significantly increase energy expenditure. Regular exercise not only burns calories during the activity but can also boost metabolism, leading to increased calorie burn even after the workout.

Q5. Can resting or sleeping burn calories?

Even when you are resting or sleeping, your body continues to burn calories to support essential functions such as breathing, circulation, and cell repair. This is known as the basal metabolic rate (BMR). Although the number of calories burned at rest is lower than during physical activity, it still accounts for a significant portion of your total daily energy expenditure.

References

2011 Compendium of Physical Activities: Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 2011;43(8):1575-1581.

Written by Sunsafe Rx Team | Updated on April 29, 2026