Calories/Hour Expended in Common Physical Activities

Some examples of physical activities commonly engaged in and the average amount of calories a 154-pound individual will expend by engaging in each activity for 1 hour. The expenditure value encompasses both resting metabolic rate calories and activity expenditure. Some of the activities can constitute either moderate- or vigorous-intensity physical activity depending on the rate at which they are carried out (for walking and bicycling).


Moderate Physical Activity


Approximate Calories/Hr for a 154 lb Person
Hiking
370


Light gardening/yard work
330


Dancing
330


Golf (walking and carrying clubs)
330


Bicycling (<10 mph) 290


Walking (3.5 mph)
280


Weight lifting (general light workout)
220


Stretching
180


Vigorous Physical Activity
Approximate Calories/Hr for a 154 lb Persona
Running/jogging (5 mph)
590


Bicycling (>10 mph)
590


Swimming (slow freestyle laps)
510


Aerobics
480


Walking (4.5 mph)
460


Heavy yard work (chopping wood)
440


Weight lifting (vigorous effort)
440


Basketball (vigorous)
440


Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from the 2005 DGAC Report.

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