Calories/Hour/Pound Estimates for Various Exercises

[Doug]

The information below is a summary of caloric expenditure estimates for a number of popular exercises. Keep in mind that these estimates can vary greatly from individual to individual. A person who is performing at a high level of fitness must do more work to burn the same number of calories as a person who is out of shape. Other factors that affect the actual intensity and calories burned are the persons metabolism, age, body composition, and proficiency in performing these various activities.

The estimates are based on the duration of the activity in minutes and body weight in pounds.

Example: 180 lb male, washing car for 20 mins would use 90 calories.

Exercise Calorie Expenditure (cal/hr/lb)
Billiards .9
Dancing (slow) 1.0
Ironing 1.0
Bowling 1.1
Croquet 1.2
Walking, 2 mph (30 min per mile) 1.2
Food shopping 1.2
Archery 1.3
Canoeing, 2.5 mph 1.4
Golfing (with a cart) 1.4
Rowing, leisurely 1.4
Volleyball (leisurely) 1.4
Raking 1.5
Vacuuming 1.5
Washing the car 1.5
Walking, 3 mph (20 min per mile) 1.6
Window cleaning 1.6
Mopping the floor 1.7
Ping Pong 1.8
Table Tennis 1.8
Gardening 1.8
Housework 1.8
Waxing the car 1.9
Golfing (walking, no cart) 2.0
Dancing (noncontact) 2.0
Walking, 4 mph (15 min per mile) 2.0
Weeding 2.0
Tennis (doubles) 2.1
Trimming hedges 2.1
Volleyball (game) 2.3
Aerobic Dancing (low impact) 2.3
Swimming, (25 yds per min) 2.4
Skating 2.4
Bicycling, 10 mph (6 min per mile) 2.5
Skiing (downhill) 2.5
Basketball (leisurely, nongame) 2.7
Canoeing, 4.0 mph 2.7
Mowing the lawn 2.7
Scrubbing the floor 2.7
Stair climbing 2.8
Aerobic step training, 4" step (beginner's) 2.9
Weight training, continuous (75 sec between sets) 2.9
Stair climber machine 3.0
Badminton 3.0
Tennis 3.0
Waterskiing 3.0
Aerobics, basic slide training 3.0
Hiking without a load 3.1
Aerobic Dancing 3.4
Rowing machine 3.6
Hiking with 10 lb. load 3.6
Jogging, 5 mph (12 min per mile) 3.7
Scuba diving 3.8
Soccer 3.9
Aerobics, low profile slide training 3.9
Snow shoveling 3.9
Hiking with 20 lb. load 4.0
Bicycling, 13 mph (4.6 min per mile) 4.0
Raquetball 4.1
Squash 4.1
Skipping rope 4.1
Aerobic step training, 8" step (advanced) 4.3
Basketball (game) 4.4
Skiing (cross country) 4.4
Swimming, (50 yds per min) 4.5
Handball 4.6
Jogging, 6 mph (10 min per mile) 4.6
Weight training, continuous (40 sec between sets) 5.1
Running, 7 mph (9 min per mile) 5.5
Running, 8 mph (7.5 min per mile) 6.0
Running, 9 mph (6.7 min per mile) 6.5
Running, 10 mph (6 min per mile) 6.9

[jcissell]

How do the numbers convert?, if it's 1.5 for instance and 180lb guy does that mean that exercise is 270 cal and hour..or 1.5 times body weight?

[darshan]

Originally Posted by jcissell

How do the numbers convert?, if it's 1.5 for instance and 180lb guy does that mean that exercise is 270 cal and hour..or 1.5 times body weight?

Hi jcissel. This is my understanding on how it works:

Example Exercise, 1.5 , Exercise Calorie Expenditure (cal/hr/lb)

Given you weigh 180 lb

1.5 x 180 = 270 calories in 1 hour (60 minutes)

Now if you only want to do this form of exercise for X minutes, we do
the following calculations

(270 / 60) * X minutes = answer.

Looking at Doug's values. I'm surprised at how much calories we use doing basic chores like cleaning the house. Why do cardio @ the gym when you can do low intensity exercise cleaning the house in the morning!

[Doug]

Originally Posted by jcissell

How do the numbers convert?, if it's 1.5 for instance and 180lb guy does that mean that exercise is 270 cal and hour..or 1.5 times body weight?

The chart gives calories used per hour x bodyweight.

So the chart gives 1.5 x 180 = 270 calories per hour

Sorry, Just seen Darshan's post, he has explained it perfectly.....

[bigbillyrocka]

Thanks doug, that's more than i had expected! Keep up the good post's and ill keep on keepin' on!

Harvey

[Doug]

Originally Posted by bigbillyrocka

Thanks doug, that's more than i had expected! Keep up the good post's and ill keep on keepin' on!

Harvey

Nice one mate, glad that helped...

If you want to know the total calories you require to maintain your weight then have a look at this calculator

Any questions you may have then post them up, plenty of good people on this forum only too glad to help....

[bigbillyrocka]

I like that tool, it'll come in handy down the line when i get to MY ideal weight. See ive got the size i want now im cutting that's sort of the reason why i was asking the original question. Thanks again Doug, after reading your other posts and these, you cease to amaze me!

Harv

[Doug]

Originally Posted by bigbillyrocka

I like that tool, it'll come in handy down the line when i get to MY ideal weight. See ive got the size i want now im cutting that's sort of the reason why i was asking the original question. Thanks again Doug, after reading your other posts and these, you cease to amaze me!

Harv

Just glad I could help mate....see you around the forum...Good luck

[YahoosSnake]

doug i was wondering for the biking i saw you posted the machine i use dont have mph's on there it only has rpm i try to avg about 105 rpm when riding have any neat little tools to figure out how many mph that is?

[Doug]

Originally Posted by YahoosSnake

doug i was wondering for the biking i saw you posted the machine i use dont have mph's on there it only has rpm i try to avg about 105 rpm when riding have any neat little tools to figure out how many mph that is?

Cant help you on that one, it would depend on the circumference of the wheel....you could measure the wheel and then do some calculations from there...

It is strange only to have RPM on an exercise bike..