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

Activity Minutes to Burn 100 Calories By Bodyweight
125 lbs. 175 lbs. 225 lbs.
Walking, less than 2.0 mph, level, strolling, very slow 50 36 28
Walking, 2.0 mph, level, slow pace, firm surface 36 26 20
Walking, 2.5 mph, level, firm surface 34 24 19
Walking, 2.5 mph, downhill 31 22 17
Walking, 2.8 to 3.2 mph, level, moderate pace, firm surface 29 21 16
Walking, 3.5 mph, level, brisk, firm surface, walking for exercise 23 17 13
Walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade 19 14 11
Walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade 13 9 7
Walking, 4.0 mph, level, firm surface, very brisk pace 20 14 11
Walking, 4.5 mph, level, firm surface, very, very brisk 14 10 8
Walking, 5.0 mph, level, firm surface 12 9 7
Walking, 5.0 mph, uphill, 3% grade 10 7 6
Carrying 15 pound load (e.g. Suitcase), level ground or downstairs 20 14 11
Climbing hills, no load 16 11 9
Climbing hills with 0 to 9 lb load 16 11 9
Climbing hills with 10 to 20 lb load 14 10 8
Climbing hills with 21 to 42 lb load 12 9 7
Climbing hills with 42+ lb load 11 8 6
Descending stairs 29 21 16
Hiking, cross country 17 12 9
Hiking or walking at a normal pace through fields and hillsides 19 14 11

Running

Activity Minutes to Burn 100 Calories By Bodyweight
125 lbs. 175 lbs. 225 lbs.
Running, 4 mph (13 min/mile) 17 12 9
Running, 5 mph (12 min/mile) 12 9 7
Running, 5.2 mph (11.5 min/mile) 11 8 6
Running, 6 mph (10 min/mile) 10 7 6
Running, 6.7 mph (9 min/mile) 10 7 5
Running, 7 mph (8.5 min/mile) 9 7 5
Running, 7.5 mph (8 min/mile) 9 6 5
Running, 8 mph (7.5 min/mile) 9 6 5
Running, 8.6 mph (7 min/mile) 8 6 5
Running, 9 mph (6.5 min/mile) 8 6 4
Running, 10 mph (6 min/mile) 7 5 4
Running, 11 mph (5.5 min/mile) 6 4 3
Running, 12 mph (5 min/mile) 5 4 3
Running, 13 mph (4.6 min/mile) 5 4 3
Running, 14 mph (4.3 min/mile) 4 3 2
Running, cross country 11 8 6
Running, stairs, up 7 5 4

Biking

Activity Minutes to Burn 100 Calories By Bodyweight
125 lbs. 175 lbs. 225 lbs.
Bicycling, leisure, 5.5 mph 29 21 16
Bicycling, leisure, 9.4 mph 17 12 10
Bicycling, 10-11.9 mph, leisure, slow, light effort 15 11 8
Bicycling, 12-13.9 mph, leisure, moderate effort 13 9 7
Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort 10 7 6
Bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting 8 6 5
Bicycling, > 20 mph, racing, not drafting 6 5 4

Playing Sports

Activity Minutes to Burn 100 Calories By Bodyweight
125 lbs. 175 lbs. 225 lbs.
Basketball, general 16 11 9
Boxing, in ring, general 8 6 4
Boxing, punching bag 18 13 10
Boxing, sparring 13 9 7
Football, competitive 13 9 7
Football or baseball, playing catch 40 29 22
Frisbee playing, general 34 24 19
Frisbee, ultimate 13 9 7
Golf, walking, carrying clubs 23 17 13
Gymnastics, general 27 19 15
Hockey, field 13 9 7
Hockey, ice, general 13 9 7
Racquetball, general 14 10 8
Skateboarding, general, moderate effort 20 14 11
Rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace 13 10 7
Soccer, competitive 10 7 6
Soccer, casual, general 14 10 8
Swimming laps, freestyle, fast, vigorous effort 10 7 6
Swimming laps, freestyle, front crawl, slow, light or moderate effort 17 12 10
Swimming, breaststroke, recreational 19 14 11
Swimming, butterfly, general 7 5 4
Table tennis, ping pong 25 18 14
Tennis, general 14 10 8
Volleyball 25 18 14
Volleyball, beach, in sand 13 9 7

Hobbies and Outdoor Activities

Activity Minutes to Burn 100 Calories By Bodyweight
125 lbs. 175 lbs. 225 lbs.
Skiing, downhill, alpine or snowboarding, light effort, active time only 23 17 13
Canoeing, rowing, 4.0-5.9 mph, moderate effort 17 12 10
Kayaking, moderate effort 20 14 11
Surfing, body or board, general 34 24 19
Surfing, body or board, competitive 20 14 11
Paddle boarding, standing 17 12 9
Fishing from boat or canoe, sitting 50 36 28
Fishing from river bank, standing 29 21 16

Various Exercises

Activity Minutes 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) 44 31 24
Bicycling, stationary, general 14 10 8
Bicycling, stationary, 30-50 watts, very light to light effort 29 21 16
Bicycling, stationary, 90-100 watts, moderate to vigorous effort 15 11 8
Bicycling, stationary, 101-160 watts, vigorous effort 11 8 6
Bicycling, stationary, 161-200 watts, vigorous effort 9 7 5
Bicycling, stationary, 201-270 watts, very vigorous effort 7 5 4
Bicycling, stationary, RPM/Spin bike class 12 8 7
Calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort 13 9 7
Calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort 27 19 15
Calisthenics (e.g., situps, abdominal crunches), light effort 36 26 20
Circuit training, moderate effort 23 17 13
Circuit training, some aerobic movement with minimal rest, vigorous intensity 13 9 7
Elliptical trainer, moderate effort 20 14 11
Resistance (weight) training, power lifting, or body building, vigorous effort 17 12 9
Resistance (weight) training, multiple exercises, varied resistance 29 21 16
Stair-treadmill ergometer, general 11 8 6
Rope skipping, general 8 6 5
Rowing, stationary ergometer, general, vigorous effort 17 12 9
Rowing, stationary, general, moderate effort 21 15 12
Rowing, stationary, 100 watts, moderate effort 14 10 8
Rowing, stationary, 150 watts, vigorous effort 12 8 7
Rowing, stationary, 200 watts, very vigorous effort 8 6 5
Pilates, general 34 24 19
Therapeutic exercise ball, Fitball exercise 36 26 20
Upper body exercise, arm ergometer 36 26 20
Upper body exercise, stationary bicycle – arms only, 40 rpm, moderate 23 17 13
Water aerobics, water calisthenics, water exercise 19 14 11
Yoga, Hatha 40 29 22
Yoga, Power 25 18 14
Yoga, Nadisodhana 50 36 28
Yoga, Surya Namaskar 31 22 17
Dancing: Ballet, modern, or jazz, general, rehearsal or class 20 14 11
Dancing: Ballet, modern, or jazz, performance, vigorous effort 15 11 8
Dancing: Tap 21 15 12
Dancing: Aerobic, low impact 20 14 11
Dancing: Aerobic, high impact 14 10 8
Dancing: Ballroom, fast 18 13 10
Dancing: Ballroom, slow (e.g., waltz, foxtrot, samba, tango, mambo, cha cha) 34 24 19

Home Activities

Activity Minutes to Burn 100 Calories By Bodyweight
125 lbs. 175 lbs. 225 lbs.
Cleaning, sweeping carpet or floors, general 31 22 17
Kitchen activity, general, (cooking, washing dishes, cleaning), moderate effort 31 22 17
Cleaning, general, light effort 40 29 22
Cooking or food preparation: standing or sitting or in general, light effort 50 36 28
Food shopping with or without a grocery cart, standing or walking 44 31 24
Non-food shopping, with or without a cart, standing or walking 44 31 24
Home repair, general, light effort 40 29 22
Mowing lawn, power mower, light or moderate effort 22 16 12
Operating snow blower, walking 40 29 22
Gardening, general, moderate effort 27 19 15

Miscellaneous

Activity Minutes to Burn 100 Calories By Bodyweight
125 lbs. 175 lbs. 225 lbs.
Lying quietly and watching television 101 72 56
Sleeping 106 76 59
Standing quietly, standing in a line 78 55 43
Meditating 101 72 56
Sitting, reading, book, newspaper, etc. 78 55 43
Sitting, writing, desk work, typing 78 55 43
Sitting, playing traditional video game, computer game 101 72 56
Standing, miscellaneous 40 29 22

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.

Instagram