Wellness Wed on Empty Streets: Calorie Chart

Posted 7:20 AM by Mezhal Ulao in Labels: ,

I am doing my best to loose a lot of weight for the past couple of weeks now through exercise. This is after finally loosing enough to start doing physical activities again. But I had to think of what physical activity would be best at burning all the calories away. Fortunately enough for me I found a chart that one can use as a reference for the percentage of calories that one can burn.

Here is the chart:
Activity (1 hour) 130lbs 155lbs 190lbs
Aerobics, general 354 422 518
Aerobics, high impact 413 493 604
Aerobics, low impact 295 352 431
Archery (non-hunting) 207 246 302
Automobile repair 177 211 259
Backpacking, general 413 493 604
Badminton, competitive 413 493 604
Badminton, social, general 266 317 388
Basketball, game 472 563 690
Basketball, nongame, general 354 422 518
Basketball, officiating 413 493 604
Basketball, shooting baskets 266 317 388
Basketball, wheelchair 384 457 561
Bicycling, <10mph,> 236 281 345
Bicycling, >20mph, racing 944 1126 1380
Bicycling, 10-11.9mph, light effort 354 422 518
Bicycling, 12-13.9mph, moderate effort 472 563 690
Bicycling, 14-15.9mph, vigorous effort 590 704 863
Bicycling, 16-19mph, very fast, racing 708 844 1035
Bicycling, BMX or mountain 502 598 733
Bicycling, stationary, general 295 352 431
Bicycling, stationary, light effort 325 387 474
Bicycling, stationary, moderate effort 413 493 604
Bicycling, stationary, very light effort 177 211 259
Bicycling, stationary, very vigorous effort 738 880 1078
Bicycling, stationary, vigorous effort 620 739 906
Billiards 148 176 216
Bowling 177 211 259
Boxing, in ring, general 708 844 1035
Boxing, punching bag 354 422 518
Boxing, sparring 531 633 776
Broomball 413 493 604
Calisthenics (pushups, sit-ups), vigorous effort 472 563 690
Calisthenics, home, light/moderate effort 266 317 388
Canoeing, on camping trip 236 281 345
Canoeing, rowing, >6 mph, vigorous effort 708 844 1035
Canoeing, rowing, crewing, competition 708 844 1035
Canoeing, rowing, light effort 177 211 259
Canoeing, rowing, moderate effort 413 493 604
Carpentry, general 207 246 302
Carrying heavy loads, such as bricks 472 563 690
Child care: sitting/kneeling-dressing, feeding 177 211 259
Child care: standing-dressing, feeding 207 246 302
Circuit training, general 472 563 690
Cleaning, heavy, vigorous effort 266 317 388
Cleaning, house, general 207 246 302
Cleaning, light, moderate effort 148 176 216
Coaching: football, soccer, basketball, etc. 236 281 345
Construction, outside, remodeling 325 387 474
Cooking or food preparation 148 176 216
Cricket (batting, bowling) 295 352 431
Croquet 148 176 216
Curling 236 281 345
Dancing, aerobic, ballet or modern, twist 354 422 518
Dancing, ballroom, fast 325 387 474
Dancing, ballroom, slow 177 211 259
Dancing, general 266 317 388
Darts, wall or lawn 148 176 216
Diving, springboard or platform 177 211 259
Electrical work, plumbing 207 246 302
Farming, baling hay, cleaning barn 472 563 690
Farming, milking by hand 177 211 259
Farming, shoveling grain 325 387 474
Fencing 354 422 518
Fishing from boat, sitting 148 176 216
Fishing from river bank, standing 207 246 302
Fishing in stream, in waders 354 422 518
Fishing, general 236 281 345
Fishing, ice, sitting 118 141 173
Football or baseball, playing catch 148 176 216
Football, competitive 531 633 776
Football, touch, flag, general 472 563 690
Frisbee playing, general 177 211 259
Frisbee, ultimate 207 246 302
Gardening, general 295 352 431
Golf, carrying clubs 325 387 474
Golf, general 236 281 345
Golf, miniature or driving range 177 211 259
Golf, pulling clubs 295 352 431
Golf, using power cart 207 246 302
Gymnastics, general 236 281 345
Hacky sack 236 281 345
Handball, general 708 844 1035
Handball, team 472 563 690
Health club exercise, general 325 387 474
Hiking, cross country 354 422 518
Hockey, field 472 563 690
Hockey, ice 472 563 690
Horse grooming 354 422 518
Horse racing, galloping 472 563 690
Horseback riding, general 236 281 345
Horseback riding, trotting 384 457 561
Horseback riding, walking 148 176 216
Hunting, general 295 352 431
Jai alai 708 844 1035
Jogging, general 413 493 604
Judo, karate, kick boxing, tae kwan do 590 704 863
Kayaking 295 352 431
Kickball 413 493 604
Lacrosse 472 563 690
Marching band, playing instrument(walking) 236 281 345
Marching, rapidly, military 384 457 561
Moto-cross 236 281 345
Moving furniture, household 354 422 518
Moving household items, boxes, upstairs 531 633 776
Moving household items, carrying boxes 413 493 604
Mowing lawn, general 325 387 474
Mowing lawn, riding mower 148 176 216
Music playing, cello, flute, horn, woodwind 118 141 173
Music playing, drums 236 281 345
Music playing, guitar, classical, folk(sitting) 118 141 173
Music playing, guitar, rock/roll band(standing) 177 211 259
Music playing, piano, organ, violin, trumpet 148 176 216
Paddleboat 236 281 345
Painting, papering, plastering, scraping 266 317 388
Polo 472 563 690
Pushing or pulling stroller with child 148 176 216
Race walking 384 457 561
Racquetball, casual, general 413 493 604
Racquetball, competitive 590 704 863
Raking lawn 236 281 345
Rock climbing, ascending rock 649 774 949
Rock climbing, rapelling 472 563 690
Rope jumping, fast 708 844 1035
Rope jumping, moderate, general 590 704 863
Rope jumping, slow 472 563 690
Rowing, stationary, light effort 413 493 604
Rowing, stationary, moderate effort 502 598 733
Rowing, stationary, very vigorous effort 708 844 1035
Rowing, stationary, vigorous effort 561 669 819
Rugby 590 704 863
Running, 10 mph (6 min mile) 944 1126 1380
Running, 10.9 mph (5.5 min mile) 1062 1267 1553
Running, 5 mph (12 min mile) 472 563 690
Running, 5.2 mph (11.5 min mile) 531 633 776
Running, 6 mph (10 min mile) 590 704 863
Running, 6.7 mph (9 min mile) 649 774 949
Running, 7 mph (8.5 min mile) 679 809 992
Running, 7.5mph (8 min mile) 738 880 1078
Running, 8 mph (7.5 min mile) 797 950 1165
Running, 8.6 mph (7 min mile) 826 985 1208
Running, 9 mph (6.5 min mile) 885 1056 1294
Running, cross country 531 633 776
Running, general 472 563 690
Running, in place 472 563 690
Running, on a track, team practice 590 704 863
Running, stairs, up 885 1056 1294
Running, training, pushing wheelchair 472 563 690
Running, wheeling, general 177 211 259
Sailing, boat/board, windsurfing, general 177 211 259
Sailing, in competition 295 352 431
Scrubbing floors, on hands and knees 325 387 474
Shoveling snow, by hand 354 422 518
Shuffleboard, lawn bowling 177 211 259
Sitting-playing with child(ren)-light 148 176 216
Skateboarding 295 352 431
Skating, ice, 9 mph or less 325 387 474
Skating, ice, general 413 493 604
Skating, ice, rapidly, > 9 mph 531 633 776
Skating, ice, speed, competitive 885 1056 1294
Skating, roller 413 493 604
Ski jumping (climb up carrying skis) 413 493 604
Ski machine, general 561 669 819
Skiing, cross-country, >8.0 mph, racing 826 985 1208
Skiing, cross-country, moderate effort 472 563 690
Skiing, cross-country, slow or light effort 413 493 604
Skiing, cross-country, uphill, maximum effort 974 1161 1423
Skiing, cross-country, vigorous effort 531 633 776
Skiing, downhill, light effort 295 352 431
Skiing, downhill, moderate effort 354 422 518
Skiing, downhill, vigorous effort, racing 472 563 690
Skiing, snow, general 413 493 604
Skiing, water 354 422 518
Ski-mobiling, water 413 493 604
Skin diving, scuba diving, general 413 493 604
Sledding, tobogganing, bobsledding, luge 413 493 604
Snorkeling 295 352 431
Snow shoeing 472 563 690
Snowmobiling 207 246 302
Soccer, casual, general 413 493 604
Soccer, competitive 590 704 863
Softball or baseball, fast or slow pitch 295 352 431
Softball, officiating 354 422 518
Squash 708 844 1035
Stair-treadmill ergometer, general 354 422 518
Standing-packing/unpacking boxes 207 246 302
Stretching, hatha yoga 236 281 345
Surfing, body or board 177 211 259
Sweeping garage, sidewalk 236 281 345
Swimming laps, freestyle, fast, vigorous effort 590 704 863
Swimming laps, freestyle, light/moderate effort 472 563 690
Swimming, backstroke, general 472 563 690
Swimming, breaststroke, general 590 704 863
Swimming, butterfly, general 649 774 949
Swimming, leisurely, general 354 422 518
Swimming, sidestroke, general 472 563 690
Swimming, sychronized 472 563 690
Swimming, treading water, fast/vigorous 590 704 863
Swimming, treading water, moderate effort 236 281 345
Table tennis, ping pong 236 281 345
Tai chi 236 281 345
Teaching aerobics class 354 422 518
Tennis, doubles 354 422 518
Tennis, general 413 493 604
Tennis, singles 472 563 690
Unicycling 295 352 431
Volleyball, beach 472 563 690
Volleyball, competitive, in gymnasium 236 281 345
Volleyball, noncompetitive; 6-9 member team 177 211 259
Walk/run-playing with child(ren)-moderate 236 281 345
Walk/run-playing with child(ren)-vigorous 295 352 431
Walking, 2.0 mph, slow pace 148 176 216
Walking, 3.0 mph, mod. pace, walking dog 207 246 302
Walking, 3.5 mph, uphill 354 422 518
Walking, 4.0 mph, very brisk pace 236 281 345
Walking, carrying infant or 15-lb load 207 246 302
Walking, grass track 295 352 431
Walking, upstairs 472 563 690
Walking, using crutches 236 281 345
Wallyball, general 413 493 604
Water aerobics, water calisthenics 236 281 345
Water polo 590 704 863
Water volleyball 177 211 259
Weight lifting or body building, vigorous effort 354 422 518
Weight lifting, light or moderate effort 177 211 259
Whitewater rafting, kayaking, or canoeing 295 352 431

Here is a video that can further help you understand what calories are all about:


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6 comment(s) to... “Wellness Wed on Empty Streets: Calorie Chart”

6 comments:

Marlene said...

Mostly in the list sounds strenuous. I'd prefer music like playing guitar or keboard.



Mariuca said...

Good luck on ur weight loss quest Metz, it ain't easy but keep it up! :)



Empty Streets said...

Hi Marlene,

hehe that too is on the chart and it is cool to see how much calorie one burns with these activities, I myself play the flute and finding out that I burn a hundred calories to do that activity is so cool :)

Hope you are having a great week ahead :) xoxo



Empty Streets said...

Hi Marzie,

You are right it is tough to loose weight but so easy to gain it all back huhuhuh :) but so far the progress seems good :)

Have a great week ahead dear :) xoxo



EastCoastLife said...

I have lost 6 kg since December last year, I didn't do any exercise... just eat a balanced diet. :)



Empty Streets said...

Hi ECL,

you are right about that, I just discovered something about the relationship of insulin and fat. Insulin imbalance is what is the cause of accumulation of fat which is caused by a bad diet. Am reworking my entire diet as I speak :) Have a great week ahead :) and thanks for the comment as this is what lead me to investigate a little further into the science of body fat. :)



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