
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) |
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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.
Calculator
Please input the calories per hour from the table above: |