myNutrition

PHYSICAL ACTIVITY CHART

 Moderate Calories/hour2  
 Hiking 367 
 Light gardening /yard work  331
 Dancing  331
 Golf (walking - carrying clubs)  331
 Bicycling (<10 mph)  294
 Walking (3.5 mph)  279
 Weightlifting (light workout)  220
 Stretching  184
Vigorous Physical Activity   Calories/Hour1 
 Running/jogging (5 mph)  588
 Bicycling (>10mph)  588
 Swimming (slow freestyle laps)  514
 Aerobics  478
 Walking (4.5 mph)  464
 Heavy yard work(chopping wood)  441
 Weightlifting (vigorous effort)  441
 Basketball (vigorous)  441
 

Chart Taken from The Report of the Dietary Guidelines Advisory Committee on Dietary Guidelines for Americans, 2005.

1 For a 154-lb individual, calories expended per hour will be higher for persons who weigh more than 154 lbs and lower for persons who weigh less.

 

Calories Burned During Physical Activities1

Physical Activity Calories Expended In 10 Minutes2
Male Female
Light Activities
  • Cleaning house, Office work
  • Playing baseball
  • Playing golf with a motor-cart
50 40
Moderate Activities
  • Walking briskly (3.5mph)
  • Gardening
  • Leisurely biking (5.5mph)
  • Playing basketball
  • Washing windows
  • Wheeling self in wheelchair
  • Shoveling snow
  • Walking stairs
  • Water aerobics
  • Dancing fast
80 60
Strenuous Activities
  • Jogging (9 min/mile)
  • Playing football
  • Swimming
120 100
Very Strenuous Activities
  • Running (7 min/mile)
  • Racquetball
  • Cross-country skiing
150 120

1Taken from the US Department of Veterans Affairs MOVE! Program.

2Figures given are for men ranging in weight from 175-250 lbs and women ranging from 140-200 lbs. Calories expended will be higher for persons who weigh more than this and lower for persons who weigh less.