See the Calories Burned Chart below for an idea of how many calories
you burn per minute doing certain physical activities or exercises.
|Resting in bed||1.3|
|Sitting, playing cards||1.5|
|Classwork, lecture (listening)||1.7|
|Standing, light activity||2.6|
|Washing and dressing||2.6|
|Washing and shaving||2.6|
|Driving a car||2.8|
|Making a bed||3.4|
|Driving a motocycle||3.4|
|Gargening, yard work||4.7|
|Walking up stairs||10-18|
|Playing pool or billiards||1.8|
|Canoeing (2.5-4.0 mph, or 4-6.4 kph)||3-7|
|Volleyball (recreational to competitive)||3.5-8|
|Golfing (foursome to twosome)||3.7-5|
|Baseball (except pitcher)||4.7|
|Rowing, pleasure to vigorous||5-15|
|Cycling, easy to hard||5-15|
|Skating, recreational to vigorous||5-15|
|Badminton, recreational to competitive||5.2-10|
|Basketball, half or full court||6-9|
|Bowling (while active)||7|
|Tennis, recreational to competitive||7-11|
|Handball or squash||10|
|Judo or karate||13|
|Football (while active)||13.3|
|Moderate to steep||8-20|
|Cross-country (3-10 mph, or 4.8-16.1 kph)||9-20|
|Crawl (25-30 yd/min or m/min||6-12.5|
|Butterfly (50 yd/min or m/min)||14|
|Backstroke (25-50 yd/min or m/min)||6-12.5||Breaststoke(25-50 yd/min or m/min)||6-12.5||Sidestroke(40 yd/min or m/min)||11|
|Modern, moderate to vigorous||4.2-5.7|
|Ballroom, waltz to rumba||5.7-7||Square||7.7|
|Activity||Cal/min||Road or field (3.5 mph, or 5.6 kph)||5.6-7||Snow, hard to soft (2.5 mph, or 4-5.6 kph)||10-20||Uphill, 5-10-15% grade (3.5 mph, or 5.6 kph)||8-11-15||Downhill, 5-10% grade (2.5 mph, or 4 kph)||3.5-3.7||Downhill, 15-20% grade (2.5 mph, or 4 kph)||3.7-4.3||Hiking, 40 lb (18 kg) pack (3.0 mph, or 4.8 kph)||6.8|
|Activity||Cal/min||12:00 mi, or 7:30 km (5 mph, or 8 kph)||10||8:00 mi, or 5:00 km (7.5 mph, or 12.1 kph)||15||6:00 mi, or 3:45 km (10 mph, or 16.1 kph)||20||5:00 mi, or 3:05 km (12 mph, or 19.3 kph)||25|
The Calories Burned Chart above is a resource you can bookmark and come back to in order to better understand what activities you do regularly and how many calories you're burning in any given day or week.
To see a list of foods and their calorie and fat content, check out the Food Nutrition Chart. You can use that chart along with the Calories Burned Chart above to track your caloric intake and create a nutrition and workout plan so that you have a daily caloric deficit (when your calories burned are greater than your caloric intake).
To find out how you measure up against the average American when it comes to your fitness level, see the Statistics on Physical Fitness page.
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