Calories Burned Activity Chart

Author: Rod Ferris CPT (YMCA, ACE), CPAFLA

Introduction

Caloric expenditure can be calculated by several ways, but this chart and calculator will focus on certain activities and their expenditure per hour. Calories equals energy consumed and in order to lose weight and keep it off you need to expend more calories than you consume (read more) while building muscle that will help keep the fat stuff off your body.

All Activities are Not Created the Same

You might think that most activities if performed for the same amount of time would produce the same amount of caloric expenditure. While, in theory that sounds like a valid thought; but if you consider 'Squash VS Baseball' you could see why it is not. Squash is an activity where you are exercising at 60-100% of your intensity for the duration of the match, while baseball you might reach 95% of your maximum heart rate a few times during an entire 2 hour game.

Activity Chart

Reading this chart is simple. Please look up your weight on the top row and then scroll down to find the corresponding activity. You can then input that value into the calculator below to find out how many calories you're burning based on the amount of time you're putting in.

(*All values are based on calories 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 Basketball	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

For a more exhaustive list you can look over here.

Log your nutritional Intake

Charts are a great way to help yourself become accountable. Get yours to print now.

*Does this mean I should eat Less to Lose weight?

It means you should EXERCISE more and choose the right type of food for your body to turn it into a fat burning machine (have a look at a good meal plan for the day). Your net caloric deficit should take place AFTER your body has received all it's nutrients to build muscle and keep your brain working normally and while keeping your hormones stable.

Read more about healthy ways to lose weight here.