Best Exercise for your Body Using the Calorie Calculator
Exercise Calorie Calculator
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.
The exercise calorie calculator uses data from the following four sources:
Exercise Calorie Counter Sourced from 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.
Exercise Calorie Counter for Moderate Physical Activities
Moderate Physical Activities | 1 hour | 0.5 hour |
|---|---|---|
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 |
Exercise Calorie Counter for Vigorous Physical Activities
Vigorous Physical Activities | 1 hour | 0.5 hour |
|---|---|---|
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 |
Exercise Calorie Counter Sourced from Bodybuilding
The exercise calorie calculator uses the following data from www.bodybuilding.com.
100 Calorie Burning Time
Activity | Time |
|---|---|
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 |
|---|---|
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 |
|---|---|
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 |
20 minutes |
Exercise Calorie Counter Sourced from Harvard University
The exercise calorie calculator uses the following data previously reported by Harvard University. The data shows calories burned in 30 minutes of the activity described in the first column.
Exercise Calorie Counter for Gym Activities
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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
Exercise Calorie Counter for Running and Walking
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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 |
Exercise Calorie Counter for Bicycling
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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 |
Exercise Calorie Counter for Water Sports
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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 |
Exercise Calorie Counter for Winter Sports
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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 |
Exercise Calorie Counter for Other Activities
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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 |
Skate boarding | 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 |
Exercise Calorie Counter for Outdoor Activities
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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 |
Exercise Calorie Counter for Home & Daily Life Activities
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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 |
Exercise Calorie Counter for Home Repair Activities
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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 |
Exercise Calorie Counter for Occupational Activities
Weight in pounds | 125 | 155 | 185 |
|---|---|---|---|
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 |
Excercise Calorie Counter Sourced 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.
Calories per hour burned by person with weight in pounds | 160 | 200 |
|---|---|---|
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 |
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.