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Average Calorie Expenditure For Different Activities
One question people often ask when choosing a new activity to help lose some weight is, “how many calories will it burn?” There is often a misconception regarding how much energy is used in different activities.
For example, many people disregard walking as a form of exercise as it does not burn many calories, but when you consider that you could walk for a couple of hours on a Sunday afternoon, which would expend about 560 kilocalories, which is the equivalent of 1 hour on the cross country ski machine, or an hour of step aerobics , the benefits of a simple exercise like walking become suddenly apparent.
Skipping and running obviously use the most energy in this group, but very few people are able to sustain either exercise for a couple of hours.
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The table below lists various activities and the average kilocalories used per hour for each. Obviously this is just a guideline as different people will require more energy for different activities, depending on the size of the person, muscle mass etc. But it is a useful comparative tool.
Type of exercise |
Kilocalories used per hour |
| Aerobics | 450 |
| Aqua aerobics | 400 |
| Bicycling | 450 |
| Cross-country ski machine | 500 |
| Eating | 85 |
| Golf, with trolley | 180 |
| Hiking | 500 |
| Jogging, 5 mph | 500 |
| Rowing | 550 |
| Running | 700 |
| Sitting | 85 |
| Skipping with rope | 700 |
| Sleeping | 55 |
| Spinning | 650 |
| Standing | 100 |
| Step aerobics | 550 |
| Squash | 650 |
| Swimming | 500 |
| Table tennis | 290 |
| Tennis | 350 |
| Walking, 3 mph | 280 |
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