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  1. #1
    Trusted Advisor Doug's Avatar
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    Default Calories/Hour/Pound Estimates for Various Exercises

    The information below is a summary of caloric expenditure estimates for a number of popular exercises. Keep in mind that these estimates can vary greatly from individual to individual. A person who is performing at a high level of fitness must do more work to burn the same number of calories as a person who is out of shape. Other factors that affect the actual intensity and calories burned are the persons metabolism, age, body composition, and proficiency in performing these various activities.

    The estimates are based on the duration of the activity in minutes and body weight in pounds.

    Example: 180 lb male, washing car for 20 mins would use 90 calories.

    Exercise Calorie Expenditure (cal/hr/lb)
    Billiards .9
    Dancing (slow) 1.0
    Ironing 1.0
    Bowling 1.1
    Croquet 1.2
    Walking, 2 mph (30 min per mile) 1.2
    Food shopping 1.2
    Archery 1.3
    Canoeing, 2.5 mph 1.4
    Golfing (with a cart) 1.4
    Rowing, leisurely 1.4
    Volleyball (leisurely) 1.4
    Raking 1.5
    Vacuuming 1.5
    Washing the car 1.5
    Walking, 3 mph (20 min per mile) 1.6
    Window cleaning 1.6
    Mopping the floor 1.7
    Ping Pong 1.8
    Table Tennis 1.8
    Gardening 1.8
    Housework 1.8
    Waxing the car 1.9
    Golfing (walking, no cart) 2.0
    Dancing (noncontact) 2.0
    Walking, 4 mph (15 min per mile) 2.0
    Weeding 2.0
    Tennis (doubles) 2.1
    Trimming hedges 2.1
    Volleyball (game) 2.3
    Aerobic Dancing (low impact) 2.3
    Swimming, (25 yds per min) 2.4
    Skating 2.4
    Bicycling, 10 mph (6 min per mile) 2.5
    Skiing (downhill) 2.5
    Basketball (leisurely, nongame) 2.7
    Canoeing, 4.0 mph 2.7
    Mowing the lawn 2.7
    Scrubbing the floor 2.7
    Stair climbing 2.8
    Aerobic step training, 4" step (beginner's) 2.9
    Weight training, continuous (75 sec between sets) 2.9
    Stair climber machine 3.0
    Badminton 3.0
    Tennis 3.0
    Waterskiing 3.0
    Aerobics, basic slide training 3.0
    Hiking without a load 3.1
    Aerobic Dancing 3.4
    Rowing machine 3.6
    Hiking with 10 lb. load 3.6
    Jogging, 5 mph (12 min per mile) 3.7
    Scuba diving 3.8
    Soccer 3.9
    Aerobics, low profile slide training 3.9
    Snow shoveling 3.9
    Hiking with 20 lb. load 4.0
    Bicycling, 13 mph (4.6 min per mile) 4.0
    Raquetball 4.1
    Squash 4.1
    Skipping rope 4.1
    Aerobic step training, 8" step (advanced) 4.3
    Basketball (game) 4.4
    Skiing (cross country) 4.4
    Swimming, (50 yds per min) 4.5
    Handball 4.6
    Jogging, 6 mph (10 min per mile) 4.6
    Weight training, continuous (40 sec between sets) 5.1
    Running, 7 mph (9 min per mile) 5.5
    Running, 8 mph (7.5 min per mile) 6.0
    Running, 9 mph (6.7 min per mile) 6.5
    Running, 10 mph (6 min per mile) 6.9
    Last edited by Doug; 03-25-2008 at 10:03 PM.
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  2. #2
    Frequent Poster jcissell's Avatar
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    Default

    How do the numbers convert?, if it's 1.5 for instance and 180lb guy does that mean that exercise is 270 cal and hour..or 1.5 times body weight?
    Last edited by jcissell; 02-06-2008 at 02:07 PM.
    Jeremy

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    Post

    Quote Originally Posted by jcissell View Post
    How do the numbers convert?, if it's 1.5 for instance and 180lb guy does that mean that exercise is 270 cal and hour..or 1.5 times body weight?
    Hi jcissel. This is my understanding on how it works:

    Example Exercise, 1.5 , Exercise Calorie Expenditure (cal/hr/lb)

    Given you weigh 180 lb

    1.5 x 180 = 270 calories in 1 hour (60 minutes)

    Now if you only want to do this form of exercise for X minutes, we do
    the following calculations

    (270 / 60) * X minutes = answer.

    Looking at Doug's values. I'm surprised at how much calories we use doing basic chores like cleaning the house. Why do cardio @ the gym when you can do low intensity exercise cleaning the house in the morning!

  4. #4
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by jcissell View Post
    How do the numbers convert?, if it's 1.5 for instance and 180lb guy does that mean that exercise is 270 cal and hour..or 1.5 times body weight?
    The chart gives calories used per hour x bodyweight.

    So the chart gives 1.5 x 180 = 270 calories per hour

    Sorry, Just seen Darshan's post, he has explained it perfectly.....
    Doug

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    Default thank's Doug

    Thanks doug, that's more than i had expected! Keep up the good post's and ill keep on keepin' on!

    Harvey

  6. #6
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by bigbillyrocka View Post
    Thanks doug, that's more than i had expected! Keep up the good post's and ill keep on keepin' on!

    Harvey
    Nice one mate, glad that helped...

    If you want to know the total calories you require to maintain your weight then have a look at this calculator

    Any questions you may have then post them up, plenty of good people on this forum only too glad to help....
    Last edited by Doug; 03-25-2008 at 10:11 PM.
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    Default Nifty..

    I like that tool, it'll come in handy down the line when i get to MY ideal weight. See ive got the size i want now im cutting that's sort of the reason why i was asking the original question. Thanks again Doug, after reading your other posts and these, you cease to amaze me!

    Harv

  8. #8
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by bigbillyrocka View Post
    I like that tool, it'll come in handy down the line when i get to MY ideal weight. See ive got the size i want now im cutting that's sort of the reason why i was asking the original question. Thanks again Doug, after reading your other posts and these, you cease to amaze me!

    Harv
    Just glad I could help mate....see you around the forum...Good luck
    Doug

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    doug i was wondering for the biking i saw you posted the machine i use dont have mph's on there it only has rpm i try to avg about 105 rpm when riding have any neat little tools to figure out how many mph that is?

  10. #10
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by YahoosSnake View Post
    doug i was wondering for the biking i saw you posted the machine i use dont have mph's on there it only has rpm i try to avg about 105 rpm when riding have any neat little tools to figure out how many mph that is?
    Cant help you on that one, it would depend on the circumference of the wheel....you could measure the wheel and then do some calculations from there...

    It is strange only to have RPM on an exercise bike..
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    Can you figure out a faster biking speed for me Doug?

    During the heart of riding season I'm moving along at ~20-22Mph. Early season I'm usually around 16-18.

    Thanks

  12. #12
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Dexterryu View Post
    Can you figure out a faster biking speed for me Doug?

    During the heart of riding season I'm moving along at ~20-22Mph. Early season I'm usually around 16-18.

    Thanks
    What is your bodyweight, and how long do you spend at that speed..??
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    Quote Originally Posted by Doug View Post
    Cant help you on that one, it would depend on the circumference of the wheel....you could measure the wheel and then do some calculations from there...

    It is strange only to have RPM on an exercise bike..
    i figured it out i didnt see the bike had a distance on it aswell i been going about 15 mph when riding i been only going back to the gym for 5 days now and doing between a half hour and a hour of that a day i can allready feel how much better my heart rate is and that. dont lose my breath so fast also helping that i have cut down on smoking a whole lot (trying to quit)
    Starting Weight: 300 lbs
    Starting Date : 3/30/08
    Goal : 220 lbs Goal Date : 9/01/08
    Current Weight: 295
    Quit Smoking on 04/06/08 @ 5 Pm

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    I have a small question, it says my maintainence level is 3500 but i do bike 14 miles a day should i eat the 700 calories extra to replace the calories i burn doing or just stick to 3500??

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    so if i'm 240lbs and playing volleyball for 1 hour, 1 would have, 240 x 2.3 = 552 calories for 1 hour?

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    I used to use my housework as a workout when I first started on my Quest. It didn't take much to turn it into something a little more intense, and no I don't mean sitting on the washing machine during the spin cycle.
    BF - 32%
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    Goal - 75kg by October 2010. (BIG DAY!!)

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    I always remember reading a few years back that cleaning a car can Burn about 300calories plus.....and it bugged me....I was working as a car valeter and on good days we (team of 2) could fully valet 16cars plus yet on a calorie defecit I wasnt dropping any weight!
    See Dick train, See Dick train arms and legs everyday, Dont be a chicken legged Dick!!

    Ive come, Ive seen......and Im still training hard

  18. #18
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Fin2982 View Post
    I always remember reading a few years back that cleaning a car can Burn about 300calories plus.....and it bugged me....I was working as a car valeter and on good days we (team of 2) could fully valet 16cars plus yet on a calorie defecit I wasnt dropping any weight!
    If you were burning 300 calories per car and washing 16 cars then your calorie deficit would be 4800 calories per day just from washing the cars. By creating too great a calorie deficit the body can hold onto body fat, and slow your metabolism.
    Doug

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  19. #19
    Regular Poster McKayB's Avatar
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    I am surprised swimming isn't higher :/
    Beat Your Enemies With Success

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    Doug thank you for this awesome tid bit of information It is always a pleasure to come on the forums and have helpful people generous with their time and motivations

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    How would a person figure out these nubmers of other activities?
    Is there a formula based on something I can measure, like heart rate, to caculate these numbers? The activity I'm wondering about is playing drums (speed and progressive metal). How many calories per hour per pound do I burn when playing?

  22. #22
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Brak View Post
    How would a person figure out these nubmers of other activities?
    Is there a formula based on something I can measure, like heart rate, to caculate these numbers? The activity I'm wondering about is playing drums (speed and progressive metal). How many calories per hour per pound do I burn when playing?
    Enter your details into This Calculator for an answer to your question
    Doug

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    Doug,
    Thanks for the link - very cool site!

    I was wondering if anyone knew the formula/algorithem for calculating this from the heart rate sustained during an activity. Even though they have on the site "drumming" what kind of drumming? There's a world of difference between the drumming of Ringo Starr of the Beetles and Dave Lambardo of Slayer! lol

  24. #24
    Just joined M&S BigDazz's Avatar
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    Question Bulking

    Hi Doug, I am new to this site, I have been training for 20 yrs but have only really started to take nutrition serious for the last 5 yrs. I am looking to bulk up, and have used the calorie calculator to see how many calories I should be taking on. I am 5' 3", 175lbs and train 5 days a week, the calorie calculator says I should be taking 2706 calories a day just to maintain. How many more calories should I take on to bulk? What percentage protein, carbs, fat should be on my plate? and Could you give me an example of a meal? Thank you

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    so let me get this straight
    im roughly 180lb
    my exerscise will be Bicycling, 10 mph (6 min per mile) 2.5
    180lbs *1hour *2.5 = 450 Calories in 1 hour

 

 

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