Calories Burned Chart

Exercising burns calories Caloric expenditure is calculated by several ways, but this calculator will focus on certain activities and their expenditure. Calories equals energy and in order to lose weight you need to expend more calories than you consume. That doesn't mean you should eat less, but it means you should exercise more and choose the right type of food for your body to turn it into a fat burning machine (metabolism boost diet). Increasing your metabolism is extremely important for any exercise routine. Here is a list of cardio exercises which help determine what types of exercises will burn more calories.

Calorie Activity Burned Chart (Per Hour)
Your weight(pounds)	97	110	123	137	159	163	176	190	203	216	229	242	255	269
Badminton	265	300	325	360	395	430	465	500	535	570	600	635	665	700
Baseball	210	225	240	255	270	285	290	305	320	335	350	365	380	395
Basketball	365	415	460	510	565	610	660	710	760	805	855	905	950	995
Competitive	390	445	500	550	600	655	710	760	810	865	910	960	1010	1065
Boxing	400	455	510	565	620	675	730	785	840	895	950	1005	1055	1110
Circuit Training	350	380	410	440	470	500	530	560	590	620	650	680	710	740
Cycle at 12 mph	360	390	425	460	495	530	565	600	635	670	705	740	775	810
Racing	450	510	570	630	690	750	810	870	930	990	1050	1110	1170	1230
Dancing	270	295	320	345	370	395	420	445	470	495	520	545	570	595
Field Hockey	360	405	450	500	545	590	635	680	725	770	815	860	905	950
Football	355	400	445	490	535	580	625	670	715	760	805	850	895	940
Golf	230	260	290	320	350	380	410	440	470	500	530	560	590	620
Horse Riding	240	275	310	345	370	405	440	475	510	545	580	615	650	685
Rowing Crew	600	660	720	780	830	890	940	1000	1060	1120	1180	1235	1295	1345
Running 6.5 mph @ 10 mph	425 620	480 690	535 765	590 835	650 900	705 965	760 1035	820 1100	875 1170	930 1235	985 1300	1045 1365	1100 1430	1160 1495
Skating (inline)	250	285	320	355	380	410	445	480	515	550	590	625	660	700
Skiing (piste)	295	335	375	415	455	495	535	575	615	655	695	735	775	815
Squash	515	580	645	710	785	850	915	980	1045	1110	1175	1240	1305	1370
Swimming Slow Fast laps	230 400	260 445	290 490	320 535	350 580	380 625	410 670	440 705	470 750	500 795	530 840	560 885	590 930	620 975
Tennis social	300	340	375	415	455	490	530	570	605	645	680	720	760	795
Weight Training	350	395	440	485	530	575	620	665	710	755	800	845	890	935
Walking 5 kph.	200	220	240	260	280	300	320	340	360	380	400	420	440	460

* Energy measured in KCal (Kilo Calories)

Our friends over at ShapeSense.com have come up with a MASSIVE 600 activity calorie chart calculator.

Calorie Burned Calculator

After looking at the above you may want to calculate how many calories you burn during a certain amount of time. ie. A 160 pound man running at 6.5 mph will burn 705 KCal per hour.

Please input the calories per hour from the table above:

This calculator will help you figure out how many calories you will need to burn to lose weight. One factor that is not incorporated into this calculator is the after burn effect of exercise. After burn is the greatest reason why HIIT or high intensity interval training works so well for burning fat.

If you are looking to lose weight you should concentrate on your diet just as much as the exercise you put into it. Please see the factors that influence metabolism.

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