HOW MANY CALORIES ARE BURNED BY DIFFERENT ACTIVITIES

If you recall that every calorie you ingest, is a calorie you will need to expend, it’s helpful to know how many calories are burned by different activities.

The list below is for a 40 year old female, 5’6” tall and 150 pounds. If you’re a male, older, younger, heavier or lighter, these numbers will of course change.


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This is a rough guideline for one hour of the activity listed below.

  • Reading - 72
  • Writing - 72
  • Standing - 81
  • Laundry - 144
  • Shopping - 162
  • Football - playing catch - 171
  • Push stroller with child - 180
  • Housework - 198
  • Bowling - 207
  • Walking the dog - 216
  • Cleaning windows - 225
  • Snowmobiling - 234
  • Lifting weights – general - 234
  • Carrying an Infant - 252
  • Walking 3 mph - 297
  • Mowing – push - 297
  • Laying or removing carpet - 324
  • Skating – moderate - 342
  • Dancing – tap - 342
  • Aerobics - low impact - 414
  • Shovel Snow - 414
  • Chop Wood - 414
  • Sledding, tobogganing - 468
  • Jogging - 477
  • Stair Step Machine - 477
  • Stationary bicycle / spinning – moderate - 477
  • Rowing machine – moderate - 477
  • Zumba - 540
  • Hockey - 549
  • Dancing - disco, folk, step, line, polka, country - 558
  • Circuit training - cross fit - 576
  • Cycling / cycling 12-14 mph - 594
  • Skiing – downhill - 594
  • Rope jumping - 684
  • Skiing - cross country - 774
  • Elliptical trainer – 774

Does this give you a few ideas?