Exercise Energy Chart - Calories
Calorie burn per hour for various activities at different body weights.
| Activity | Cal/kg | 50 kg | 100 kg | 150 kg |
|---|---|---|---|---|
| Aerobics (low impact) | 2.53 | 126.5 | 253.0 | 379.5 |
| Step Aerobics (beginner) | 3.19 | 159.5 | 319.0 | 478.5 |
| Badminton | 3.3 | 165.0 | 330.0 | 495.0 |
| Basketball (game) | 4.84 | 242.0 | 484.0 | 726.0 |
| Basketball (leisurely) | 2.86 | 143.0 | 286.0 | 429.0 |
| Bicycling, 15kph | 2.75 | 137.5 | 275.0 | 412.5 |
| Bicycling, 20kph | 4.4 | 220.0 | 440.0 | 660.0 |
| Bowling | 1.21 | 60.5 | 121.0 | 181.5 |
| Canoeing, 4kph | 1.54 | 77.0 | 154.0 | 231.0 |
| Canoeing, 6.5kph | 2.97 | 148.5 | 297.0 | 445.5 |
| Cross country ski (hard) | 7.28 | 364.0 | 728.0 | 1092.0 |
| Cross country ski (easy) | 3.41 | 170.5 | 341.0 | 511.5 |
| Cross country ski (mod) | 4.84 | 242.0 | 484.0 | 726.0 |
| Dancing | 2.2 | 110.0 | 220.0 | 330.0 |
| Dancing (slow) | 1.21 | 60.5 | 121.0 | 181.5 |
| Golfing (walk w/o cart) | 2.2 | 110.0 | 220.0 | 330.0 |
| Golfing (with a cart) | 1.54 | 77.0 | 154.0 | 231.0 |
| Handball | 5.06 | 253.0 | 506.0 | 759.0 |
| Hiking with 5kg load | 3.96 | 198.0 | 396.0 | 594.0 |
| Hiking with 10kg load | 4.4 | 220.0 | 440.0 | 660.0 |
| Hiking with 15kg load | 5.17 | 258.5 | 517.0 | 775.5 |
| Hiking, no load | 3.41 | 170.5 | 341.0 | 511.5 |
| Jogging, 8kph | 4.07 | 203.5 | 407.0 | 610.5 |
| Jogging, 10kph | 5.06 | 253.0 | 506.0 | 759.0 |
| Raquetball | 4.51 | 225.5 | 451.0 | 676.5 |
| Rowing (leisurely) | 1.65 | 82.5 | 165.0 | 247.5 |
| Rowing machine | 3.96 | 198.0 | 396.0 | 594.0 |
| Running, 13kph | 6.72 | 336.0 | 672.0 | 1008.0 |
| Running, 14kph | 7.28 | 364.0 | 728.0 | 1092.0 |
| Running, 16kph | 7.72 | 386.0 | 772.0 | 1158.0 |
| Skipping rope | 6.28 | 314.0 | 628.0 | 942.0 |
| Snow skiing, downhill | 2.86 | 143.0 | 286.0 | 429.0 |
| Soccer | 4.29 | 214.5 | 429.0 | 643.5 |
| Squash | 4.51 | 225.5 | 451.0 | 676.5 |
| Stair climber machine | 3.52 | 176.0 | 352.0 | 528.0 |
| Stair climbing | 3.08 | 154.0 | 308.0 | 462.0 |
| Swimming (25m/min) | 2.64 | 132.0 | 264.0 | 396.0 |
| Swimming (50m/min) | 4.95 | 247.5 | 495.0 | 742.5 |
| Tennis | 3.52 | 176.0 | 352.0 | 528.0 |
| Tennis (doubles) | 2.42 | 121.0 | 242.0 | 363.0 |
| Volleyball (game) | 2.64 | 132.0 | 264.0 | 396.0 |
| Volleyball (leisurely) | 1.54 | 77.0 | 154.0 | 231.0 |
| Walking 3kph | 1.32 | 66.0 | 132.0 | 198.0 |
| Walking 5kph | 1.76 | 88.0 | 176.0 | 264.0 |
| Walking 6kph | 2.2 | 110.0 | 220.0 | 330.0 |
| Waterskiing | 3.52 | 176.0 | 352.0 | 528.0 |
| Weight training fast | 5.61 | 280.5 | 561.0 | 841.5 |
| Weight training mod | 4.18 | 209.0 | 418.0 | 627.0 |
| Weight training slow | 2.75 | 137.5 | 275.0 | 412.5 |
Showing 49 activities. Click any activity name to view a detailed calculator and charts.
About This Chart
Values are based on body weight, as heavier individuals burn more calories performing the same activity. Values shown are estimates for moderate-intensity exercise. Actual calorie burn varies based on fitness level, intensity, technique, and metabolism. Click on any activity name to view a detailed calculator and charts for that specific exercise. Values are converted from kilojoules using the standard conversion rate (1 kilojoule = 0.239 calories).
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