Calories Burned Chart


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See the Calories Burned Chart below for an idea of how many calories
you burn per minute doing certain physical activities or exercises.


  Activity Cal/min
  Sleeping 1.2
  Resting in bed 1.3
  Sitting, normally 1.3
  Sitting, reading 1.3
  Lying, quietly 1.3
  Sitting, eating 1.5
  Sitting, playing cards 1.5
  Standing, normally 1.5
  Classwork, lecture (listening) 1.7
  Conversing 1.8
  Sitting, writing 2.6
  Standing, light activity 2.6
  Washing and dressing 2.6
  Washing and shaving 2.6
  Driving a car 2.8
  Washing clothes 3.1
  Walking indoors 3.1
  Making a bed 3.4
  Activity Cal/min
  Showering 3.4
  Driving a motocycle 3.4
  Metalworking 3.5
  House painting 3.5
  Cleaning windows 3.7
  Carpentry 3.8
  Farming 3.8
  Sweeping 3.9
  Plastering 4.1
  Car repair 4.2
  Ironing clothes 4.2
  Gargening, yard work 4.7
  Mopping 4.9
  Masonry 6.3
  Shoveling 6.8
  Chopping wood 7.5
  Digging 8.6
  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
  Horseshoes 3.8
  Baseball (except pitcher) 4.7
  Ping Pong 4.9-7
  Activity Cal/min
  Calisthenics 5
  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
  Waterskiing 8
  Soccer 9
  Handball or squash 10
  Mountain climbing 10-15
  Judo or karate 13
  Football (while active) 13.3
  Wrestling 14.4
 Skiing
  Activity Cal/min
  Moderate to steep 8-20
  Downhill racing 16.5
  Cross-country (3-10 mph, or 4.8-16.1 kph) 9-20
 Swimming
  Activity Cal/min
  Leisurely 6
  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
 Dancing
  Activity Cal/min
  Modern, moderate to vigorous 4.2-5.7
  Ballroom, waltz to rumba 5.7-7
  Square 7.7
 Walking
  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
 Running
  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
*Depends on efficiency and body size. Add 10% for each 15 lb
(6.8 kg) over 150 lob (68 kg); subtract 10% for each 15 lb under 150 lb.


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.


Thank you for visiting the Calories Burned Chart!


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