The calories burned chart below shows the calories burned by a normal person who is 60 kg in weight. A person with different weights will buy different categories by doing the following: For example, a person of 100 kg is going to burn 100/60 multiplied by the corresponding figure in the chart below. We burn 60 calories per hour even by doing nothing due to activities inside our body such as digestion, breathing, heart pumping, blood circulation, repair of cells/tissues, etc.
Food energy is the energy released from food when metabolic activities occur inside the body cells. In the United States, the daily intake of food energy recommended by the government for young men and women is 2,700 kcal and 2,200 kcal, respectively. But to stay fit, it is equally important to burn as much of the calories taken in. This calls for an awareness of the amount of calories a particular activity burns.
Calories Burned Chart for Various Activities
Calories burned per hour for various activities for an average adult weighing 155 pounds (70 kg).
| Activity | Calories Burned |
| Sleeping | 23 |
| Sitting (resting) | 34 |
| Standing | 46 |
| Desk Work | 56 |
| Light Office Work | 68 |
| Walking (slow) | 102 |
| Walking (3.5 mph) | 140 |
| Cycling (<10 mph, light) | 280 |
| Running (6 mph) | 590 |
| Swimming (slow freestyle laps) | 510 |
| Yoga (Hatha) | 183 |
| Weight Lifting (general) | 112 |
| Dancing (ballroom, slow) | 205 |
| Gardening | 340 |
| House Cleaning | 170 |
| Jogging | 435 |
| Hiking | 420 |
| Basketball | 520 |
| Soccer | 480 |
| Tennis | 520 |
| Badminton | 317 |
| Table Tennis | 280 |
| Volleyball | 292 |
| Golf (carrying clubs) | 330 |
| Bowling | 219 |
| Dancing (aerobic, Zumba) | 480 |
| Canoeing (2.5 mph) | 280 |
| Kayaking | 350 |
| Skiing (downhill) | 314 |
| Snowboarding | 314 |
| Skating (ice) | 511 |
| Jumping Rope | 730 |
| Rock Climbing (ascending) | 755 |
| Martial Arts | 590 |
| Pilates | 250 |
Choose either one particular activity of interest or a group of low-calorie activities to match the daily calorie intake.
Factors to Consider while Choosing Calorie Burned Activities
| Factor | Consideration |
| Intensity | More intensity equals more calories burned. |
| Duration | Longer activity, more calories. |
| Body Weight | Heavier weight burns more. |
| Fitness Level | Fitter = more efficient calorie burning. |
| Type of Activity | Engage many muscles to burn more. |
| Age | Younger metabolism burns faster. |
| Gender | Men often burn more than women. |
| Environment | Cold places boost calorie burn. |
| Altitude | High altitudes increase burn rate. |
| Hydration and Nutrition | Stay hydrated and nourished for better burn. |
There are some vital factors to remember while choosing some of the above-listed activities to remain fit. Age, food habits, lifestyles, and medical conditions are some of them. We need to select only those physical activities that complement these factors well. Otherwise, carrying out these activities can prove to be counterproductive. Though there are several health tools and guides available on the Internet for help on this topic, it is highly recommended that expert opinions are sought in advance.
They can take into account other less known and technical factors about our physical and mental frame before suggesting a wholesome fitness regime. The guidelines provided by these experts would include supportive activities in addition to calorie-burning activities, like eating an appropriate and adequate diet, getting enough rest, and staying away from highly advertised food supplements.
Alcohol consumption should be curbed, and genuine efforts should be placed to quit smoking. Going to bed early, meditation, regular body weight monitoring, and health checkups complete the efforts required to lead a healthy life.
