Best Exercise for your Body Using the Calorie Calculator

Introduction

Want to know how many calories are burned by an exercise?  The exercise calorie calculator provides the answer.  This is because the exercise calorie calculator contains calorie estimates for many popular exercises.

Several sources are used by the exercise calorie calculator,  Also, if any exercise appears in several sources, you will get a range of calorie burned estimates.

Exercise calorie calculator

Exercise Calorie Calculator

The exercise calorie calculator uses data from the following four sources:

  • United States Department of Agriculture
  • BodyBuilding
  • Harvard University
  • check
    Business Insider

United States Department of Agriculture

The exercise calorie calculator uses  calorie estimates from the United States Department of Agriculture.

They assume a 154-pound man.  Furthermore, this 5' 10" man will use up (or burn) calories listed for the activity in the table. As a result, those who weigh more will use more calories. Also, those who weigh less will use fewer calories.

The calorie values include calories used by the activity.  In addition, they include calories used for normal body functioning during the time of the activity.

Moderate Physical Activities

Moderate Physical Activities

In one hour

In 30 minutes

Hiking

370

185

Light gardening/ yard work

330

165

Dancing

330

165

Golf (walking & carrying clubs)

330

165

Bicycling (less than 10 mph)

290

145

Walking (3.5 mph)

280

140

Weight training (general light workout)

220

110

Stretching

180

90

Vigorous Physical Activities

Vigorous Physical Activities

In one hour

In 30 minutes

Running/ Jogging (5 mph)

590

295

Bicycling (more than 10 mph)

590

295

Swimming (slow freestyle laps)

510

255

Aerobics

480

240

Walking (4.5 mph)

460

230

Heavy yard work (chopping wood)

440

220

Weight lifting (vigorous effort)

440

220

Basketball (vigorous)

440

220

Data from Bodybuilding

The exercise calorie calculator uses the following data from www.bodybuilding.com.

100 Calorie Burning Time

Activity

Time to burn 100 calories

Power Walking

15 minutes

Dancing

20 minutes

Stretching & Calisthenics

30 minutes

Taking the Stairs

6 times

Parking Farther Away

Every Time

Raking Leaves

18 minutes

Cooking

34 minutes

Window Shopping

25 minutes

Forearm Flexing

5 - 6 sets

200 Calorie Burning Time

Activity

Time to burn 200 calories

Easy Bike Riding

35 minutes

Supersets

30 minutes

Scrubbing Floors

40 minutes

Mowing the Lawn

35 minutes

Tennis

26 minutes

Dog Walking

40 minutes

Walking at Lunch

30 minutes

Bowling

60 minutes

Beach Volleyball

23 minutes

Jumping Rope

17 minutes

300 Calorie Burning Time

Activity

Time to burn 300 calories

Cross Country Skiing

18 minutes

Roller Blading

26 minutes

Rock Climbing

36 minutes

Ultimate Frisbee

48 minutes

Standing at work

8 hours

Shoveling Snow

38 minutes

Kayaking

52 minutes

Baseball

90 minutes

Walking on the Beach

55 minutes

Washing your Car

63 minutes

Running

20 minutes

Harvard University

The exercise calorie calculator uses the following data from Harvard University.  The data shows calories burned in 30 minutes of the activity described in the first column. 

Gym Activities

Gym Activity

125 pound person

155 pound person

185 pound person

Weight Lifting: General

90

112

133

Aerobics: water

120

149

178

Stretching, Hatha Yoga

120

149

178

Calisthenics: moderate

135

167

200

Riders: general

150

186

222

Aerobics: low impact

165

205

244

Stair Step Machine: general

180

223

266

Teaching aerobics

180

223

266

Weight Lifting: vigorous

180

223

266

Aerobics, Step: low impact

210

260

311

Aerobics: high impact

210

260

311

Bicycling, Stationary: moderate

210

260

311

Rowing, Stationary: moderate

210

260

311

Calisthenics: vigorous

240

298

355

Circuit Training: general

240

298

355

Rowing, Stationary: vigorous

255

316

377

Elliptical Trainer: general

270

335

400

Ski Machine: general

285

353

422

Aerobics, Step: high impact

300

372

444

Bicycling, Stationary: vigorous

315

391

466

Training and Sport Activities

Running and Walking

Training and Sport Activities

125 pound person

155 pound person

185 pound person

Walking: 3.5 mph (17 min/mi)

120

149

178

Walking: 4 mph (15 min/mi)

135

167

200

Walking: 4.5 mph (13 min/mi)

150

186

222

Walk/Jog: jog <10 min.

180

223

266

Race walking

195

242

289

Running: 5 mph (12 min/mile)

240

298

355

Running: pushing wheelchair, marathon wheeling

240

298

355

Running: 5.2 mph (11.5 min/mile)

270

335

400

Running: cross-country

270

335

400

Running: 6 mph (10 min/mile)

300

372

444

Running: 6.7 mph (9 min/mile)

330

409

488

Running: 7.5 mph (8 min/mile)

375

465

555

Running: 8.6 mph (7 min/mile)

435

539

644

Running: 10 mph (6 min/mile)

495

614

733

Bicycling

Training and Sport Activities

125 pound person

155 pound person

185 pound person

Bicycling: 12-13.9 mph

240

298

355

Bicycling: BMX or mountain

255

316

377

Bicycling: 14-15.9 mph

300

372

444

Bicycling: 16-19 mph

360

446

533

Bicycling: > 20 mph

495

614

733

Water Sports

Training and Sport Activities

125 pound person

155 pound person

185 pound person

Water Volleyball

90

112

133

Kayaking

150

186

222

Snorkeling

150

186

222

Whitewater: rafting, kayaking

150

186

222

Swimming: general

180

223

266

Water Skiing

180

223

266

Scuba or skin diving

210

260

311

Swimming: backstroke

240

298

355

Swimming: breaststroke

300

372

444

Swimming: laps, vigorous

300

372

444

Swimming: treading, vigorous

300

372

444

Water Polo

300

372

444

Swimming: butterfly

330

409

488

Swimming: crawl

330

409

488

Winter Sports

Training and Sport Activities

125 pound person

155 pound person

185 pound person

Skiing: downhill

180

223

266

Ice Skating: general

210

260

311

Sledding, luge, toboggan

210

260

311

Hockey: field & ice

240

298

355

Skiing: cross-country

240

298

355

Snow Shoeing

240

298

355

Other

Training and Sport Activities

125 pound person

155 pound person

185 pound person

Billiards

75

93

111

Bowling

90

112

133

Dancing: slow, waltz, foxtrot

90

112

133

Frisbee

90

112

133

Volleyball: non-competitive, general play

90

112

133

Archery: non-hunting

105

130

155

Golf: using cart

105

130

155

Hang Gliding

105

130

155

Curling

120

149

178

Gymnastics: general

120

149

178

Horseback Riding: general

120

149

178

Tai Chi

120

149

178

Volleyball: competitive, gymnasium play

120

149

178

Badminton: general

135

167

200

Skateboarding

150

186

222

Softball: general play

150

186

222

Dancing: disco, ballroom, square

165

205

244

Golf: carrying clubs

165

205

244

Dancing: Fast, ballet, twist

180

223

266

Fencing

180

223

266

Hiking: cross-country

180

223

266

Wrestling

180

223

266

Basketball: wheelchair

195

242

289

Racquetball: casual, general

210

260

311

Rollerblade Skating

210

260

311

Soccer: general

210

260

311

Tennis: general

210

260

311

Basketball: playing a game

240

298

355

Football: touch, flag, general

240

298

355

Hockey: field & ice

240

298

355

Rock Climbing: rappelling

240

298

355

Volleyball: beach

240

298

355

Boxing: sparring

270

335

400

Football: competitive

270

335

400

Orienteering

270

335

400

Martial Arts: judo, karate, kickbox

300

372

444

Racquetball: competitive

300

372

444

Rope Jumping

300

372

444

Rock Climbing: ascending

330

409

488

Handball: general

360

446

533

Outdoor Activities

Outdoor Activities

125 pound person

155 pound person

185 pound person

Planting seedlings, shrubs

120

149

178

Raking Lawn

120

149

178

Sacking grass or leaves

120

149

178

Gardening: general

135

167

200

Mowing Lawn: push, power

135

167

200

Operate Snow Blower: walking

135

167

200

Plant trees

135

167

200

Gardening: weeding

139

172

205

Carrying & stacking wood

150

186

222

Digging, spading dirt

150

186

222

Laying sod / crushed rock

150

186

222

Mowing Lawn: push, hand

165

205

244

Chopping & splitting wood

180

223

266

Shoveling Snow: by hand

180

223

266

Home & Daily Life Activities

Home & Daily Life Activities

125 pound person

155 pound person

185 pound person

Sleeping

19

23

28

Watching TV

23

28

33

Reading: sitting

34

42

50

Standing in line

38

47

56

Cooking

75

93

111

Child-care: bathing, feeding, etc.

105

130

155

Food Shopping: with cart

105

130

155

Moving: unpacking

105

130

155

Playing w/kids: moderate effort

120

149

178

Heavy Cleaning: wash car, windows

135

167

200

Child games: hop-scotch, jacks, etc.

150

186

222

Playing w/kids: vigorous effort

150

186

222

Moving: household furniture

180

223

266

Moving: carrying boxes

210

260

311

Home Repair Activities

Home Repair

125 pound person

155 pound person

185 pound person

Auto Repair

90

112

133

Wiring and Plumbing

90

112

133

Carpentry: refinish furniture

135

167

200

Lay or remove carpet/tile

135

167

200

Paint, paper, remodel: inside

135

167

200

Cleaning rain gutters

150

186

222

Hanging storm windows

150

186

222

Paint house: outside

150

186

222

Carpentry: outside

180

223

266

Roofing

180

223

266

Occupational Activities

Occupational Activities

125 pound person

155 pound person

185 pound person

Computer Work

41

51

61

Light Office Work

45

56

67

Sitting in Meetings

49

60

72

Desk Work

53

65

78

Sitting in Class

53

65

78

Truck Driving: sitting

60

74

89

Bartending/Server

75

93

111

Heavy Equip. Operator

75

93

111

Police Officer

75

93

111

Theater Work

90

112

133

Welding

90

112

133

Carpentry Work

105

130

155

Coaching Sports

120

149

178

Masseur, standing

120

149

178

Construction, general

165

205

244

Coal Mining

180

223

266

Horse Grooming

180

223

266

Masonry

210

260

311

Forestry, general

240

298

355

Heavy Tools, not power

240

298

355

Steel Mill: general

240

298

355

Firefighting

360

446

533

Data from Business Insider

The exercise calorie calculator uses data from business insider. The basis for the data provided here is the Centers for Disease Control and Prevention (CDC).

According to the CDC, an average American women weighs 168.5 pounds, has a height of 63.7 inches, and a waist circumference of 38.1 inches. Furthermore, the average American man weighs 195.7 pounds, has a height of 69.2 inches, and a waist circumference of 40 inches.

The data below is based on a women weighing 160 pounds, and a man weighing 200 pounds.

Activity

Calories per hour by a 160 pound person

Calories per hour by a 200 pound person

Hatha yoga

183

228

A slow walk (2 mph)

204

255

Bowling

219

273

Ballroom Dancing

219

273

Tai Chi

219

273

Canoeing

256

319

Slow, easy cycling (under 10 mph)

292

364

Volleyball

292

364

Power yoga

292

364

Golfing (and carrying your clubs)

314

391

Casual downhill skiing or snowboarding

314

391

A brisk walk (3.5 mph)

314

391

Low-impact aerobics

365

455

'Jogging' on the elliptical

365

455

Resistance training/weightlifting

365

455

Kayaking

365

455

Baseball/softball

365

455

Water aerobics

402

501

Light or moderate lap swimming

423

528

Hiking

438

546

Rowing on a machine (at moderate intensity)

438

546

Water skiing

438

546

Slow cross-country skiing (2 1/2 mph)

496

619

Backpacking

511

637

Ice skating

511

637

Racquetball

511

637

High-impact aerobics

533

664

Rollerblading

548

683

A game of basketball

584

728

Flag football

584

728

Rock or mountain climbing

584

728

Tennis, singles

584

728

Running (5 mph)

606

755

Running up stairs

657

819

Vigorous lap-swimming

715

892

Taekwondo

752

937

Soccer

752

937

Jump rope

861

1074

Running, 8 mph

861

1074

500

700

219

273

Zumba (39 minutes, 140 lb female)

360

Conclusion

In conclusion, the data from the exercise calorie calculator, can be used to estimate calories for daily activities.  In addition, they can help estimate calories burned in exercise related activities. Finally, the exercise calorie calculator can help in selecting activities based on interest and calories burned.