Calories burned in 1 hour of exercise

If you are an exercise enthusiast or exercise to manage your weight, you probably wonder how many calories you burn.

This chart shows the estimated number of calories burned while performing a variety of exercises for one hour. The estimated numbers represent a moderate-intensity exercise level.

For both lighter and heavier body weights, you can calculate the approximate number of calories burned by selecting the maximum number of calories used from the column for a 170- to 180-pound person. Multiply this figure by your weight and divide by 175. For example, if you weigh 220 pounds, jogging uses:

656 x 220 = 825 calories an hour
175

Activity (one-hour duration)	Calories burned
	140- to 150-pound person	170- to 180-pound person
Aerobic dancing	416-442	501-533
Backpacking	448-476	539-574
Badminton	288-306	347-369
Bicycling (outdoor)	512-544	616-656
Bicycling (stationary)	448-476	539-574
Bowling	192-204	231-246
Canoeing	224-238	270-287
Dancing	288-306	347-369
Gardening	256-272	308-328
Golfing (carrying bag)	288-306	347-369
Hiking	384-408	462-492
Jogging, 5 mph	512-544	616-656
Racquetball	448-476	539-574
Rope jumping	640-680	770-820
Running, 8 mph	864-918	1,040-1,107
Skating (ice- or roller-)	448-476	539-574
Skiing (cross-country)	512-544	616-656
Skiing (downhill)	384-408	462-492
Stair climbing	576-612	693-738
Swimming	384-408	462-492
Tennis	448-476	539-574
Volleyball	192-204	231-246
Walking, 2 mph	160-170	193-205
Walking, 3.5 mph	243-258	293-312