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Chart of Calories Burned/Physical Activity levels

In 1995, the Centers for Disease Control and Prevention and the American College of Sports Medicine released a joint recommendation regarding the amount of physical activity needed for health benefits. In sum:

 

  • Shoot for at least 30 minutes per day of moderate intensity activity 5-7 days per week. This can be broken into 10 minute or longer segments.

 

  • Moderate intensity activity is defined as an activity that uses 3-6 times the energy generally expended at rest. Assuming 50 calories per hour used while sleeping, that would translate to 150-300 calories per hour.

 

Consult the chart below for some idea of where your chosen activity falls.

Calories burned per hour are listed below for the example body weights of 130, 155 and 190 pounds.

Activity (1 hour) 130lbs 155lbs 190lbs
Fishing, ice, sitting 118 141 173
Music playing, cello, flute, horn, woodwind 118 141 173
Music playing, guitar, classical, folk(sitting) 118 141 173
Billiards 148 176 216
Cleaning, light, moderate effort 148 176 216
Cooking or food preparation 148 176 216
Croquet 148 176 216
Darts, wall or lawn 148 176 216
Fishing from boat, sitting 148 176 216
Football or baseball, playing catch 148 176 216
Horseback riding, walking 148 176 216
Mowing lawn, riding mower 148 176 216
Music playing, piano, organ, violin, trumpet 148 176 216
Pushing or pulling stroller with child 148 176 216
Sitting-playing with child(ren)-light 148 176 216
Walking, 2.0 mph, slow pace 148 176 216
Automobile repair 177 211 259
Bicycling, stationary, very light effort 177 211 259
Bowling 177 211 259
Canoeing, rowing, light effort 177 211 259
Child care: sitting/kneeling-dressing, feeding 177 211 259
Dancing, ballroom, slow 177 211 259
Diving, springboard or platform 177 211 259
Farming, milking by hand 177 211 259
Frisbee playing, general 177 211 259
Golf, miniature or driving range 177 211 259
Music playing, guitar, rock/roll band(standing) 177 211 259
Running, wheeling, general 177 211 259
Sailing, boat/board, windsurfing, general 177 211 259
Shuffleboard, lawn bowling 177 211 259
Surfing, body or board 177 211 259
Volleyball, noncompetitive; 6-9 member team 177 211 259
Water volleyball 177 211 259
Weight lifting, light or moderate effort 177 211 259
Archery (nonhunting) 207 246 302
Carpentry, general 207 246 302
Child care: standing-dressing, feeding 207 246 302
Cleaning, house, general 207 246 302
Electrical work, plumbing 207 246 302
Fishing from river bank, standing 207 246 302
Frisbee, ultimate 207 246 302
Golf, using power cart 207 246 302
Snowmobiling 207 246 302
Standing-packing/unpacking boxes 207 246 302
Walking, 3.0 mph, mod. pace, walking dog 207 246 302
Walking, carrying infant or 15-lb load 207 246 302
Bicycling, <10mph, leisure 236 281 345
Canoeing, on camping trip 236 281 345
Coaching: football, soccer, basketball, etc. 236 281 345
Curling 236 281 345
Fishing, general 236 281 345
Golf, general 236 281 345
Gymnastics, general 236 281 345
Hacky sack 236 281 345
Horseback riding, general 236 281 345
Marching band, playing instrument(walking) 236 281 345
Moto-cross 236 281 345
Music playing, drums 236 281 345
Paddleboat 236 281 345
Raking lawn 236 281 345
Stretching, hatha yoga 236 281 345
Sweeping garage, sidewalk 236 281 345
Swimming, treading water, moderate effort 236 281 345
Table tennis, ping pong 236 281 345
Tai chi 236 281 345
Volleyball, competitive, in gymnasium 236 281 345
Walk/run-playing with child(ren)-moderate 236 281 345
Walking, 4.0 mph, very brisk pace 236 281 345
Walking, using crutches 236 281 345
Water aerobics, water calisthenics 236 281 345
Badminton, social, general 266 317 388
Basketball, shooting baskets 266 317 388
Calisthenics, home, light/moderate effort 266 317 388
Cleaning, heavy, vigorous effort 266 317 388
Dancing, general 266 317 388
Painting, papering, plastering, scraping 266 317 388
Aerobics, low impact 295 352 431
Bicycling, stationary, general 295 352 431
Cricket (batting, bowling) 295 352 431
Gardening, general 295 352 431
Golf, pulling clubs 295 352 431
Hunting, general 295 352 431
Kayaking 295 352 431
Sailing, in competition 295 352 431
Skateboarding 295 352 431
Skiing, downhill, light effort 295 352 431
Snorkeling 295 352 431
Softball or baseball, fast or slow pitch 295 352 431
Unicycling 295 352 431
Walk/run-playing with child(ren)-vigorous 295 352 431
Walking, grass track 295 352 431
Whitewater rafting, kayaking, or canoeing 295 352 431
Bicycling, stationary, light effort 325 387 474
Construction, outside, remodeling 325 387 474
Dancing, ballroom, fast 325 387 474
Farming, shoveling grain 325 387 474
Golf, carrying clubs 325 387 474
Health club exercise, general 325 387 474
Mowing lawn, general 325 387 474
Scrubbing floors, on hands and knees 325 387 474
Skating, ice, 9 mph or less 325 387 474
Aerobics, general 354 422 518
Basketball, nongame, general 354 422 518
Bicycling, 10-11.9mph, light effort 354 422 518
Boxing, punching bag 354 422 518
Dancing, aerobic, ballet or modern, twist 354 422 518
Fencing 354 422 518
Fishing in stream, in waders 354 422 518
Hiking, cross country 354 422 518
Horse grooming 354 422 518
Moving furniture, household 354 422 518
Shoveling snow, by hand 354 422 518
Skiing, downhill, moderate effort 354 422 518
Skiing, water 354 422 518
Softball, officiating 354 422 518
Stair-treadmill ergometer, general 354 422 518
Swimming, leisurely, general 354 422 518
Teaching aerobics class 354 422 518
Tennis, doubles 354 422 518
Walking, 3.5 mph, uphill 354 422 518
Weight lifting or body building, vigorous effort 354 422 518
Basketball, wheelchair 384 457 561
Horseback riding, trotting 384 457 561
Marching, rapidly, military 384 457 561
Race walking 384 457 561
Aerobics, high impact 413 493 604
Backpacking, general 413 493 604
Badminton, competitive 413 493 604
Basketball, officiating 413 493 604
Bicycling, stationary, moderate effort 413 493 604
Broomball 413 493 604
Canoeing, rowing, moderate effort 413 493 604
Jogging, general 413 493 604
Kickball 413 493 604
Moving household items, carrying boxes 413 493 604
Racquetball, casual, general 413 493 604
Rowing, stationary, light effort 413 493 604
Skating, ice, general 413 493 604
Skating, roller 413 493 604
Ski jumping (climb up carrying skis) 413 493 604
Skiing, cross-country, slow or light effort 413 493 604
Skiing, snow, general 413 493 604
Ski-mobiling, water 413 493 604
Skin diving, scuba diving, general 413 493 604
Sledding, tobogganing, bobsledding, luge 413 493 604
Soccer, casual, general 413 493 604
Tennis, general 413 493 604
Wallyball, general 413 493 604
Basketball, game 472 563 690
Bicycling, 12-13.9mph, moderate effort 472 563 690
Calisthenics (pushups, sit-ups), vigorous effort 472 563 690
Carrying heavy loads, such as bricks 472 563 690
Circuit training, general 472 563 690
Farming, baling hay, cleaning barn 472 563 690
Football, touch, flag, general 472 563 690
Handball, team 472 563 690
Hockey, field 472 563 690
Hockey, ice 472 563 690
Horse racing, galloping 472 563 690
Lacrosse 472 563 690
Polo 472 563 690
Rock climbing, rapelling 472 563 690
Rope jumping, slow 472 563 690
Running, 5 mph (12 min mile) 472 563 690
Running, general 472 563 690
Running, in place 472 563 690
Running, training, pushing wheelchair 472 563 690
Skiing, cross-country, moderate effort 472 563 690
Skiing, downhill, vigorous effort, racing 472 563 690
Snow shoeing 472 563 690
Swimming laps, freestyle, light/moderate effort 472 563 690
Swimming, backstroke, general 472 563 690
Swimming, sidestroke, general 472 563 690
Swimming, sychronized 472 563 690
Tennis, singles 472 563 690
Volleyball, beach 472 563 690
Walking, upstairs 472 563 690
Bicycling, BMX or mountain 502 598 733
Rowing, stationary, moderate effort 502 598 733
Boxing, sparring 531 633 776
Football, competitive 531 633 776
Moving household items, boxes, upstairs 531 633 776
Running, 5.2 mph (11.5 min mile) 531 633 776
Running, cross country 531 633 776
Skating, ice, rapidly, > 9 mph 531 633 776
Skiing, cross-country, vigorous effort 531 633 776
Rowing, stationary, vigorous effort 561 669 819
Ski machine, general 561 669 819
Bicycling, 14-15.9mph, vigorous effort 590 704 863
Judo, karate, kick boxing, tae kwan do 590 704 863
Racquetball, competitive 590 704 863
Rope jumping, moderate, general 590 704 863
Rugby 590 704 863
Running, 6 mph (10 min mile) 590 704 863
Running, on a track, team practice 590 704 863
Soccer, competitive 590 704 863
Swimming laps, freestyle, fast, vigorous effort 590 704 863
Swimming, breaststroke, general 590 704 863
Swimming, treading water, fast/vigorous 590 704 863
Water polo 590 704 863
Bicycling, stationary, vigorous effort 620 739 906
Rock climbing, ascending rock 649 774 949
Running, 6.7 mph (9 min mile) 649 774 949
Swimming, butterfly, general 649 774 949
Running, 7 mph (8.5 min mile) 679 809 992
Bicycling, 16-19mph, very fast, racing 708 844 1035
Boxing, in ring, general 708 844 1035
Canoeing, rowing, >6 mph, vigorous effort 708 844 1035
Canoeing, rowing, crewing, competition 708 844 1035
Handball, general 708 844 1035
Jai alai 708 844 1035
Rope jumping, fast 708 844 1035
Rowing, stationary, very vigorous effort 708 844 1035
Squash 708 844 1035
Bicycling, stationary, very vigorous effort 738 880 1078
Running, 7.5mph (8 min mile) 738 880 1078
Running, 8 mph (7.5 min mile) 797 950 1165
Running, 8.6 mph (7 min mile) 826 985 1208
Skiing, cross-country, >8.0 mph, racing 826 985 1208
Running, 9 mph (6.5 min mile) 885 1056 1294
Running, stairs, up 885 1056 1294
Skating, ice, speed, competitive 885 1056 1294
Bicycling, >20mph, racing 944 1126 1380
Running, 10 mph (6 min mile) 944 1126 1380
Skiing, cross-country, uphill, maximum effort 974 1161 1423
Running, 10.9 mph (5.5 min mile) 1062 1267 1553

I wanna boogie til I jus cain't boogie no more......................

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