Calories Burned During Fitness

Calories burned during fitness

ExercisesCalories Burned During Fitness Activities

Regular physical activity can help you feel better because it: boosts energy, helps you cope with stress, improves self-image, increases resistance to fatigue, helps counter anxiety and depression, helps you relax and feel less tense, improves your ability to fall asleep and sleep well,  and provides an easy way to share time with family and friends.

The information below shows the number of calories burned during physical activity.  The calories burned are listed for a 175 pound healthy man and a 140 pound healthy woman.  The number of calories you burn in an hour for each activity may vary according to a variety of factors, including environmental conditions

Activity Calories Burned per Hour*
Man Woman
Light Activity: 300 240
Cleaning house
Office work
Playing baseball
Playing golf
Moderate Activity: 460 370
Walking briskly (3.5 mph)
Cycling (5.5 mph)
Playing basketball
Strenuous Activity: 730 580
Jogging (9 min/mile)
Playing football
Very Strenuous Activity: 920 740
Running (7 min/mile)

So Figure It Out For Yourself

Here's how to find the number of calories you would burn during your workouts:

  1. Write down your weight and then divide your weight by 140 pounds (for a woman or 175 for a man).
  2. Multiply this number by the number of calories burned in an hour as shown above.
  3. This will give you the number of calories YOU burn for the same activity.

Good Examples Of Moderate Activity

Here are some good examples of moderate activity that almost anyone can use to help increase physical activity and improve their cardiovascular health and weight control or loss.  Moderate activity is an important aspect of physical activity that can be enjoyable and beneficial.

Common Chores  
  • Washing and waxing a car for 45-60 minutes
  • Washing windows or floors for 45-60 minutes
  • Gardening for 30-45 minutes
  • Wheeling self in wheelchair 30-40 minutes
  • Pushing stroller 1.5 miles in 30 minutes
  • Raking leaves for 30 minutes
  • Walking 2 miles in 30 minutes (15 min/mile)
  • Shoveling snow for 15 minutes
  • Stair-walking for 15 minutes


  1. MedicineNet


Medically reviewed by Robert Bargar, MD; Board Certification in Public Health & General Preventive Medicine July 13, 2017

National Heart, Lung, and Blood Institute (NIH) (

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