How Many Calories Are You Burning?

Stationary Bicycle Group Fitness Class With Women And Men

Calories and Activity

Have you ever wondering how many calories you are burning while exercising, playing sports, or working? The following charts show the estimated length of time it would take to burn 100 calories for different activities and exercises.

Calories expended are estimates based on the weight of the individual performing the exercise. These numbers can be used for both women and men, but of course will vary by intensity and differences between individuals.

Because 1 pound of body fat can provide approximately 3500 calories, you would need to perform any one of these exercises for the allotted time every day for over a month to lose one pound of fat–assuming your caloric intake was 100 calories less than you burn each day. Of course, burn more calories and/or eat less calories and weight loss will occur quicker.

As a bonus, exercising may allow your body to continue burning extra calories even after you stopped the exercise, as your body recovers and rebuilds itself. This carryover effect is tough to predictably measure, but the more you exercise the more your metabolism will speed up and the more calories you will burn.

So how much exercise will it take to burn that Caffe Mocha (16 oz., 2% milk with whipped cream: 360 calories) you had on your break at Starbucks? If you weigh 175 pounds, it will take 36 minutes of running at a 10 minute per mile pace. That’s a 3.6 mile run. Maybe next time order a regular coffee instead?

Walking

ActivityMinutes to Burn 100 Calories By Bodyweight
125 lbs.175 lbs.225 lbs.
Walking, less than 2.0 mph, level, strolling, very slow503628
Walking, 2.0 mph, level, slow pace, firm surface362620
Walking, 2.5 mph, level, firm surface342419
Walking, 2.5 mph, downhill312217
Walking, 2.8 to 3.2 mph, level, moderate pace, firm surface292116
Walking, 3.5 mph, level, brisk, firm surface, walking for exercise231713
Walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade191411
Walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade1397
Walking, 4.0 mph, level, firm surface, very brisk pace201411
Walking, 4.5 mph, level, firm surface, very, very brisk14108
Walking, 5.0 mph, level, firm surface1297
Walking, 5.0 mph, uphill, 3% grade1076
Carrying 15 pound load (e.g. Suitcase), level ground or downstairs201411
Climbing hills, no load16119
Climbing hills with 0 to 9 lb load16119
Climbing hills with 10 to 20 lb load14108
Climbing hills with 21 to 42 lb load1297
Climbing hills with 42+ lb load1186
Descending stairs292116
Hiking, cross country17129
Hiking or walking at a normal pace through fields and hillsides191411

Running

ActivityMinutes to Burn 100 Calories By Bodyweight
125 lbs.175 lbs.225 lbs.
Running, 4 mph (13 min/mile)17129
Running, 5 mph (12 min/mile)1297
Running, 5.2 mph (11.5 min/mile)1186
Running, 6 mph (10 min/mile)1076
Running, 6.7 mph (9 min/mile)1075
Running, 7 mph (8.5 min/mile)975
Running, 7.5 mph (8 min/mile)965
Running, 8 mph (7.5 min/mile)965
Running, 8.6 mph (7 min/mile)865
Running, 9 mph (6.5 min/mile)864
Running, 10 mph (6 min/mile)754
Running, 11 mph (5.5 min/mile)643
Running, 12 mph (5 min/mile)543
Running, 13 mph (4.6 min/mile)543
Running, 14 mph (4.3 min/mile)432
Running, cross country1186
Running, stairs, up754

Biking

ActivityMinutes to Burn 100 Calories By Bodyweight
125 lbs.175 lbs.225 lbs.
Bicycling, leisure, 5.5 mph292116
Bicycling, leisure, 9.4 mph171210
Bicycling, 10-11.9 mph, leisure, slow, light effort15118
Bicycling, 12-13.9 mph, leisure, moderate effort1397
Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort1076
Bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting865
Bicycling, > 20 mph, racing, not drafting654

Playing Sports

ActivityMinutes to Burn 100 Calories By Bodyweight
125 lbs.175 lbs.225 lbs.
Basketball, general16119
Boxing, in ring, general864
Boxing, punching bag181310
Boxing, sparring1397
Football, competitive1397
Football or baseball, playing catch402922
Frisbee playing, general342419
Frisbee, ultimate1397
Golf, walking, carrying clubs231713
Gymnastics, general271915
Hockey, field1397
Hockey, ice, general1397
Racquetball, general14108
Skateboarding, general, moderate effort201411
Rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace13107
Soccer, competitive1076
Soccer, casual, general14108
Swimming laps, freestyle, fast, vigorous effort1076
Swimming laps, freestyle, front crawl, slow, light or moderate effort171210
Swimming, breaststroke, recreational191411
Swimming, butterfly, general754
Table tennis, ping pong251814
Tennis, general14108
Volleyball251814
Volleyball, beach, in sand1397

Hobbies and Outdoor Activities

ActivityMinutes to Burn 100 Calories By Bodyweight
125 lbs.175 lbs.225 lbs.
Skiing, downhill, alpine or snowboarding, light effort, active time only231713
Canoeing, rowing, 4.0-5.9 mph, moderate effort171210
Kayaking, moderate effort201411
Surfing, body or board, general342419
Surfing, body or board, competitive201411
Paddle boarding, standing17129
Fishing from boat or canoe, sitting503628
Fishing from river bank, standing292116

Various Exercises

ActivityMinutes to Burn 100 Calories By Bodyweight
125 lbs.175 lbs.225 lbs.
Activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga)443124
Bicycling, stationary, general14108
Bicycling, stationary, 30-50 watts, very light to light effort292116
Bicycling, stationary, 90-100 watts, moderate to vigorous effort15118
Bicycling, stationary, 101-160 watts, vigorous effort1186
Bicycling, stationary, 161-200 watts, vigorous effort975
Bicycling, stationary, 201-270 watts, very vigorous effort754
Bicycling, stationary, RPM/Spin bike class1287
Calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort1397
Calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort271915
Calisthenics (e.g., situps, abdominal crunches), light effort362620
Circuit training, moderate effort231713
Circuit training, some aerobic movement with minimal rest, vigorous intensity1397
Elliptical trainer, moderate effort201411
Resistance (weight) training, power lifting, or body building, vigorous effort17129
Resistance (weight) training, multiple exercises, varied resistance292116
Stair-treadmill ergometer, general1186
Rope skipping, general865
Rowing, stationary ergometer, general, vigorous effort17129
Rowing, stationary, general, moderate effort211512
Rowing, stationary, 100 watts, moderate effort14108
Rowing, stationary, 150 watts, vigorous effort1287
Rowing, stationary, 200 watts, very vigorous effort865
Pilates, general342419
Therapeutic exercise ball, Fitball exercise362620
Upper body exercise, arm ergometer362620
Upper body exercise, stationary bicycle – arms only, 40 rpm, moderate231713
Water aerobics, water calisthenics, water exercise191411
Yoga, Hatha402922
Yoga, Power251814
Yoga, Nadisodhana503628
Yoga, Surya Namaskar312217
Dancing: Ballet, modern, or jazz, general, rehearsal or class201411
Dancing: Ballet, modern, or jazz, performance, vigorous effort15118
Dancing: Tap211512
Dancing: Aerobic, low impact201411
Dancing: Aerobic, high impact14108
Dancing: Ballroom, fast181310
Dancing: Ballroom, slow (e.g., waltz, foxtrot, samba, tango, mambo, cha cha)342419

Home Activities

ActivityMinutes to Burn 100 Calories By Bodyweight
125 lbs.175 lbs.225 lbs.
Cleaning, sweeping carpet or floors, general312217
Kitchen activity, general, (cooking, washing dishes, cleaning), moderate effort312217
Cleaning, general, light effort402922
Cooking or food preparation: standing or sitting or in general, light effort503628
Food shopping with or without a grocery cart, standing or walking443124
Non-food shopping, with or without a cart, standing or walking443124
Home repair, general, light effort402922
Mowing lawn, power mower, light or moderate effort221612
Operating snow blower, walking402922
Gardening, general, moderate effort271915

Miscellaneous

ActivityMinutes to Burn 100 Calories By Bodyweight
125 lbs.175 lbs.225 lbs.
Lying quietly and watching television1017256
Sleeping1067659
Standing quietly, standing in a line785543
Meditating1017256
Sitting, reading, book, newspaper, etc.785543
Sitting, writing, desk work, typing785543
Sitting, playing traditional video game, computer game1017256
Standing, miscellaneous402922

Notes

These numbers were all calculated from the MET (metabolic equivalents) values estimated in the 2011 Compendium of Physical Activities (referenced below).

To learn more about MET and the calculations used to convert these numbers, click here for unit conversions.

References

2011 Compendium of Physical Activities: Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 2011;43(8):1575-1581.

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