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 ( | 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 |
How to read this chart for your own weight
The figures are for one hour at a steady pace. Two adjustments make them useful for you. First, scale for weight. Divide your weight by 70 and multiply the number in the table. A person of 85 kg jogging would work out 85 divided by 70, which is about 1.2, so 435 becomes roughly 525. Second, scale for time. Most people do not do an hour, so halve the figure for thirty minutes and quarter it for fifteen.
Why these are estimates and not exact numbers
No chart can be exact for an individual. Two people of the same weight doing the same walk can differ by a fair margin. Fitness level, muscle mass, age, terrain and even the weather all shift the result. Fitness watches and gym machines are estimates too, and most of them read on the high side. Treat every number here as a rough guide for comparing activities, not as a bank balance.
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.
Where most of your daily burn actually comes from
Exercise is the smallest slice for most people. The body uses the largest share simply keeping itself running, which is the resting rate. The next slice is everyday movement, sometimes called incidental activity. Walking to the shop, standing while cooking, climbing stairs, playing with children. For someone who exercises three times a week, this everyday movement often adds up to more than the workouts do. Digesting food takes a small share too. That is why sitting still for ten hours a day cannot be fixed by forty minutes at the gym.
Easy ways to add movement without a gym
- Take the stairs instead of the lift for the first few floors
- Get off one bus stop early and walk the rest
- Stand or walk while taking phone calls
- Do a ten minute walk after each main meal
- Park further away from the entrance
- Set a reminder to stand up every hour at a desk job
- Take over some of the housework, since cleaning and gardening both count
These sound too small to matter. Added up over a week they often beat one hard session at the gym.
Common myths about calories burned
- Sweating means burning more. Sweat measures heat, not effort. A steam room burns almost nothing.
- Weight training does not count. The hourly figure is lower, but muscle raises the resting rate over time.
- You can spot reduce. Crunches do not remove belly fat. The body decides where fat goes from.
- The machine display is accurate. Most treadmills and watches overestimate, sometimes by a lot.
- Exercise alone controls weight. Food intake usually has the bigger effect. Both matter together.
A note on doing this safely
Chasing a high number on a chart is not the goal. Fitness bodies suggest around 150 minutes of moderate activity a week for adults, along with two sessions of strength work. Build up to it rather than jumping straight in. Anyone with heart trouble, joint problems, diabetes, high blood pressure or a pregnancy should speak to a doctor before starting something new. Eating far below what you burn is not a shortcut either. It costs you energy, muscle and sleep, and it rarely lasts. Steady habits work better than extreme ones.
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.
Frequently asked questions
How many calories does walking burn?
Around 140 per hour at a steady pace for a 70 kg adult, going up with speed, incline and body weight.
Which activity burns the most in the chart?
Rock climbing and skipping rope sit at the top. Both use the whole body and keep the heart rate high throughout.
Do fitness trackers give accurate numbers?
They are useful for spotting trends over weeks. The exact calorie figure is an estimate, and most devices read higher than reality.
Does the body keep burning after exercise?
Yes, a little. Harder sessions raise the burn rate for a while afterwards, though the extra amount is smaller than most people expect.
Why do heavier people burn more for the same activity?
More body mass takes more energy to move. That is why the chart needs scaling to your own weight.
