Calorie Expenditure Chart

Have you ever wondered how many calories you burn walking, riding your bike or even shopping? We have put together a chart with approximate values for calories burned during an hour of heart-pounding, pulse-racing, muscle-building activity — not including your warm up and cool down.

And if you don't workout for an hour? That's okay, you can still figure out how many calories you are burning. Here's how: Divide the number of minutes by 60, and then multiply the outcome by the number of calories burned closest to your weight. An example for all of us who are "mathematically challenged" follows: Let's say you weigh 155, and you jogged at a pace of 7 miles per hour for 30 minutes. Here is the equation: 30 minutes divided by 60 minutes equals 0.5. 0.5 times 951 equals 475.5. So in thirty minutes you would burn 475.5 calories! Easy!

All the activities we have listed are done at a moderate pace unless otherwise stated. Now lace up your "sneaks" and get burning!
Your Wt. 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185
Bicycling (6mph) 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 280 288 296
Bicycling (12mph) 273 287 301 314 328 342 355 369 383 396 410 424 437 451 465 478 492 506
Cross County Skiing 467 490 513 537 560 583 607 630 653 677 700 723 747 770 793 817 840 863
Jogging (5.5mph) 493 518 543 567 592 617 641 666 691 715 740 765 789 814 839 863 888 913
Jogging (7mph) 613 644 675 705 736 767 797 828 859 889 920 951 981 1012 1043 1073 1105 1135
Jumping Rope 461 487 510 534 557 580 603 626 650 673 696 719 742 766 789 812 835 858
Running In Place 433 455 477 498 520 542 563 585 607 628 650 672 693 715 737 758 780 802
Running (10mph) 853 896 939 981 1024 1067 1109 1152 1195 1237 1280 1323 1365 1408 1451 1493 1536 1579
Swimming (25ypm) 183 193 202 211 220 229 238 248 257 266 275 284 293 303 312 321 330 339
Swimming (50ypm) 333 350 367 383 400 417 433 450 467 483 500 517 533 550 567 583 600 617
Tennis Singles 267 280 293 307 320 333 347 360 373 387 400 413 427 440 453 467 480 493
Aerobics 284 298 312 327 341 355 369 383 398 412 426 440 545 469 483 497 511 525
Walking (3mph) 213 224 235 245 256 267 277 288 299 309 320 331 341 352 363 373 384 395
Walking (4.5mph) 293 308 323 337 352 367 381 396 411 425 440 455 469 484 499 513 528 543
In-Line Skating 360 378 396 414 432 450 468 486 504 522 540 558 576 594 612 630 648 666
Spinning (mod. to high intensity) 460 483 506 529 552 575 598 621 644 667 690 713 736 759 782 805 828 851
Climbing Stairs 284 298 312 327 341 355 369 383 398 412 426 440 454 469 483 497 511 525
Yoga 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 280 288 296
Circuit Training with weights 380 399 418 437 456 475 494 513 532 551 570 589 608 627 646 665 684 703
You can even burn calories doing these everyday activities!
Eating 72 76 79 83 86 90 94 97 101 104 108 112 115 119 122 126 130 133
Standing Quietly 61 64 67 71 74 77 80 83 86 89 92 95 98 101 104 107 110 113
Shopping (walking 2mph) 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 280 288 296
Office Work or Light Cleaning 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 280 288 296