Exercises, sports and activities are listed below, showing calories burned per hour (energy expended) for a 130, 155, 180 or 205 pound person. The amount of calories expended is influenced by many factors, including body weight, intensity of activity, conditioning level and metabolism. In addition to the List of Calories Burned During Exercise, Sports, Activities below, see the activity specific pages for Cycling, Running, Walking, Swimming, Aerobics, Dancing and a variety of Work, Activities and Hobbies. Activity, Exercise or Sport (1 hour) 130 lb 155 lb 180 lb 205 lb Cycling, mountain bike, bmx 502 598 695 791 Cycling, <10 mph, leisure bicycling 236 281 327 372 Cycling, >20 mph, racing 944 1126 1308 1489 Cycling, 10-11.9 mph, light 354 422 490 558 Cycling, 12-13.9 mph, moderate 472 563 654 745 Cycling, 14-15.9 mph, vigorous 590 704 817 931 Cycling, 16-19 mph, very fast, racing 708 844 981 1117 Unicycling 295 352 409 465 Stationary cycling, very light 177 211 245 279 Stationary cycling, light 325 387 449 512 Stationary cycling, moderate 413 493 572 651 Stationary cycling, vigorous 620 739 858 977 Stationary cycling, very vigorous 738 880 1022 1163 Calisthenics, vigorous, pushups, situps 472 563 654 745 Calisthenics, light 207 246 286 326 Circuit training, minimal rest 472 563 654 745 Weight lifting, body building, vigorous 354 422 490 558 Weight lifting, light workout 177 211 245 279 Health club exercise 325 387 449 512 Stair machine 531 633 735 838 Rowing machine, light 207 246 286 326 Rowing machine, moderate 413 493 572 651 Rowing machine, vigorous 502 598 695 791 Rowing machine, very vigorous 708 844 981 1117 Ski machine 413 493 572 651 Aerobics, low impact 295 352 409 465 Aerobics, high impact 413 493 572 651 Aerobics, step aerobics 502 598 695 791 Aerobics, general 384 457 531 605 Jazzercise 354 422 490 558 Stretching, hatha yoga 236 281 327 372 Mild stretching 148 176 204 233 Instructing aerobic class 354 422 490 558 Water aerobics 236 281 327 372 Ballet, twist, jazz, tap 266 317 368 419 Ballroom dancing, slow 177 211 245 279 Ballroom dancing, fast 325 387 449 512 Running, 5 mph (12 minute mile) 472 563 654 745 Running, 5.2 mph (11.5 minute mile) 531 633 735 838 Running, 6 mph (10 min mile) 590 704 817 931 Running, 6.7 mph (9 min mile) 649 774 899 1024 Running, 7 mph (8.5 min mile) 679 809 940 1070 Running, 7.5mph (8 min mile) 738 880 1022 1163 Running, 8 mph (7.5 min mile) 797 950 1103 1256 Running, 8.6 mph (7 min mile) 826 985 1144 1303 Running, 9 mph (6.5 min mile) 885 1056 1226 1396 Running, 10 mph (6 min mile) 944 1126 1308 1489 Running, 10.9 mph (5.5 min mile) 1062 1267 1471 1675 Running, cross country 531 633 735 838 Running, general 472 563 654 745 Running, on a track, team practice 590 704 817 931 Running, stairs, up 885 1056 1226 1396 Track and field (shot, discus) 236 281 327 372 Track and field (high jump, pole vault) 354 422 490 558 Track and field (hurdles) 590 704 817 931 Archery 207 246 286 326 Badminton 266 317 368 419 Basketball game, competitive 472 563 654 745 Playing basketball, non game 354 422 490 558 Basketball, officiating 413 493 572 651 Basketball, shooting baskets 266 317 368 419 Basketball, wheelchair 384 457 531 605 Running, training, pushing wheelchair 472 563 654 745 Billiards 148 176 204 233 Bowling 177 211 245 279 Boxing, in ring 708 844 981 1117 Boxing, punching bag 354 422 490 558 Boxing, sparring 531 633 735 838 Coaching: football, basketball, soccer 236 281 327 372 Cricket (batting, bowling) 295 352 409 465 Croquet 148 176 204 233 Curling 236 281 327 372 Darts (wall or lawn) 148 176 204 233 Fencing 354 422 490 558 Football, competitive 531 633 735 838 Football, touch, flag, general 472 563 654 745 Football or baseball, playing catch 148 176 204 233 Frisbee playing, general 177 211 245 279 Frisbee, ultimate frisbee 472 563 654 745 Golf, general 266 317 368 419 Golf, walking and carrying clubs 266 317 368 419 Golf, driving range 177 211 245 279 Golf, miniature golf 177 211 245 279 Golf, walking and pulling clubs 254 303 351 400 Golf, using power cart 207 246 286 326 Gymnastics 236 281 327 372 Hacky sack 236 281 327 372 Handball 708 844 981 1117 Handball, team 472 563 654 745 Hockey, field hockey 472 563 654 745 Hockey, ice hockey 472 563 654 745 Riding a horse, general 236 281 327 372 Horesback riding, saddling horse 207 246 286 326 Horseback riding, grooming horse 207 246 286 326 Horseback riding, trotting 384 457 531 605 Horseback riding, walking 148 176 204 233 Horse racing, galloping 472 563 654 745 Horse grooming, moderate 354 422 490 558 Horseshoe pitching 177 211 245 279 Jai alai 708 844 981 1117 Martial arts, judo, karate, jujitsu 590 704 817 931 Martial arts, kick boxing 590 704 817 931 Martial arts, tae kwan do 590 704 817 931 Krav maga training 590 704 817 931 Juggling 236 281 327 372 Kickball 413 493 572 651 Lacrosse 472 563 654 745 Orienteering 531 633 735 838 Playing paddleball 354 422 490 558 Paddleball, competitive 590 704 817 931 Polo 472 563 654 745 Racquetball, competitive 590 704 817 931 Playing racquetball 413 493 572 651 Rock climbing, ascending rock 649 774 899 1024 Rock climbing, rappelling 472 563 654 745 Jumping rope, fast 708 844 981 1117 Jumping rope, moderate 590 704 817 931 Jumping rope, slow 472 563 654 745 Rugby 590 704 817 931 Shuffleboard, lawn bowling 177 211 245 279 Skateboarding 295 352 409 465 Roller skating 413 493 572 651 Roller blading, in-line skating 708 844 981 1117 Sky diving 177 211 245 279 Soccer, competitive 590 704 817 931 Playing soccer 413 493 572 651 Softball or baseball 295 352 409 465 Softball, officiating 236 281 327 372 Softball, pitching 354 422 490 558 Squash 708 844 981 1117 Table tennis, ping pong 236 281 327 372 Tai chi 236 281 327 372 Playing tennis 413 493 572 651 Tennis, doubles 354 422 490 558 Tennis, singles 472 563 654 745 Trampoline 207 246 286 326 Volleyball, competitive 472 563 654 745 Playing volleyball 177 211 245 279 Volleyball, beach 472 563 654 745 Wrestling 354 422 490 558 Wallyball 413 493 572 651 Backpacking, Hiking with pack 413 493 572 651 Carrying infant, level ground 207 246 286 326 Carrying infant, upstairs 295 352 409 465 Carrying 16 to 24 lbs, upstairs 354 422 490 558 Carrying 25 to 49 lbs, upstairs 472 563 654 745 Standing, playing with children, light 165 197 229 261 Walk/run, playing with children, moderate 236 281 327 372 Walk/run, playing with children, vigorous 295 352 409 465 Carrying small children 177 211 245 279 Loading, unloading car 177 211 245 279 Climbing hills, carrying up to 9 lbs 413 493 572 651 Climbing hills, carrying 10 to 20 lb 443 528 613 698 Climbing hills, carrying 21 to 42 lb 472 563 654 745 Climbing hills, carrying over 42 lb 531 633 735 838 Walking downstairs 177 211 245 279 Hiking, cross country 354 422 490 558 Bird watching 148 176 204 233 Marching, rapidly, military 384 457 531 605 Children's games, hopscotch, dodgeball 295 352 409 465 Pushing stroller or walking with children 148 176 204 233 Pushing a wheelchair 236 281 327 372 Race walking 384 457 531 605 Rock climbing, mountain climbing 472 563 654 745 Walking using crutches 295 352 409 465 Walking the dog 177 211 245 279 Walking, under 2.0 mph, very slow 118 141 163 186 Walking 2.0 mph, slow 148 176 204 233 Walking 2.5 mph 177 211 245 279 Walking 3.0 mph, moderate 195 232 270 307 Walking 3.5 mph, brisk pace 224 267 311 354 Walking 3.5 mph, uphill 354 422 490 558 Walking 4.0 mph, very brisk 295 352 409 465 Walking 4.5 mph 372 443 515 586 Walking 5.0 mph 472 563 654 745 Boating, power, speed boat 148 176 204 233 Canoeing, camping trip 236 281 327 372 Canoeing, rowing, light 177 211 245 279 Canoeing, rowing, moderate 413 493 572 651 Canoeing, rowing, vigorous 708 844 981 1117 Crew, sculling, rowing, competition 708 844 981 1117 Kayaking 295 352 409 465 Paddle boat 236 281 327 372 Windsurfing, sailing 177 211 245 279 Sailing, competition 295 352 409 465 Sailing, yachting, ocean sailing 177 211 245 279 Skiing, water skiing 354 422 490 558 Ski mobiling 413 493 572 651 Skin diving, fast 944 1126 1308 1489 Skin diving, moderate 738 880 1022 1163 Skin diving, scuba diving 413 493 572 651 Snorkeling 295 352 409 465 Surfing, body surfing or board surfing 177 211 245 279 Whitewater rafting, kayaking, canoeing 295 352 409 465 Swimming laps, freestyle, fast 590 704 817 931 Swimming laps, freestyle, slow 413 493 572 651 Swimming backstroke 413 493 572 651 Swimming breaststroke 590 704 817 931 Swimming butterfly 649 774 899 1024 Swimming leisurely, not laps 354 422 490 558 Swimming sidestroke 472 563 654 745 Swimming synchronized 472 563 654 745 Swimming, treading water, fast, vigorous 590 704 817 931 Swimming, treading water, moderate 236 281 327 372 Water aerobics, water calisthenics 236 281 327 372 Water polo 590 704 817 931 Water volleyball 177 211 245 279 Water jogging 472 563 654 745 Diving, springboard or platform 177 211 245 279 Ice skating, < 9 mph 325 387 449 512 Ice skating, average speed 413 493 572 651 Ice skating, rapidly 531 633 735 838 Speed skating, ice, competitive 885 1056 1226 1396 Cross country snow skiing, slow 413 493 572 651 Cross country skiing, moderate 472 563 654 745 Cross country skiing, vigorous 531 633 735 838 Cross country skiing, racing 826 985 1144 1303 Cross country skiing, uphill 974 1161 1348 1536 Snow skiing, downhill skiing, light 295 352 409 465 Downhill snow skiing, moderate 354 422 490 558 Downhill snow skiing, racing 472 563 654 745 Sledding, tobagganing, luge 413 493 572 651 Snow shoeing 472 563 654 745 Snowmobiling 207 246 286 326 General housework 207 246 286 326 Cleaning gutters 295 352 409 465 Painting 266 317 368 419 Sit, playing with animals 148 176 204 233 Walk / run, playing with animals 236 281 327 372 Bathing dog 207 246 286 326 Mowing lawn, walk, power mower 325 387 449 512 Mowing lawn, riding mower 148 176 204 233 Walking, snow blower 207 246 286 326 Riding, snow blower 177 211 245 279 Shoveling snow by hand 354 422 490 558 Raking lawn 254 303 351 400 Gardening, general 236 281 327 372 Bagging grass, leaves 236 281 327 372 Watering lawn or garden 89 106 123 140 Weeding, cultivating garden 266 317 368 419 Carpentry, general 207 246 286 326 Carrying heavy loads 472 563 654 745 Carrying moderate loads upstairs 472 563 654 745 General cleaning 207 246 286 326 Cleaning, dusting 148 176 204 233 Taking out trash 177 211 245 279 Walking, pushing a wheelchair 236 281 327 372 Teach physical education,exercise class 236 281 327 372 Teach exercise classes (& participate) 384 457 531 605 Calculations are based on research data from Medicine and Science in Sports and Exercise, the official journal of the American College of Sports Medicine. 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