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.
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.
