If you do not have a calorie counting app like loseit or myfitnesspal, get one, if not look below, these are averaged calories burned and differ depending on your heart rate and body type, but this will give you a good estimate to go by for calories burned per hour
The average female needs no more than 1,700-1,900 calories a day and the average male needs no more than 2,500 calories per day for the average man. Now if you are an athlete (girl or boy) you need to up that a bit. Remember it is all about your net of the day, so if you work out and burn calories and are just maintaining, then you can eat a little more. It is all about being aware of what you are putting in your body and burning! As you can see below everything counts. So get out there and move your body, but make sure you are also counting the calories you put into your body!
Exercise & Calories Burned per Hour
|
130 lbs
|
155 lbs
|
180 lbs
|
205 lbs
|
| Aerobics, general |
384
|
457
|
531
|
605
|
| Aerobics, high impact |
413
|
493
|
572
|
651
|
| Aerobics, low impact |
295
|
352
|
409
|
465
|
| Aerobics, step aerobics |
502
|
598
|
695
|
791
|
| Archery |
207
|
246
|
286
|
326
|
| Backpacking, Hiking with pack |
413
|
493
|
572
|
651
|
| Badminton |
266
|
317
|
368
|
419
|
| Bagging grass, leaves |
236
|
281
|
327
|
372
|
| Bakery, light effort |
148
|
176
|
204
|
233
|
| Ballet, twist, jazz, tap |
266
|
317
|
368
|
419
|
| Ballroom dancing, fast |
325
|
387
|
449
|
512
|
| Ballroom dancing, slow |
177
|
211
|
245
|
279
|
| Basketball game, competitive |
472
|
563
|
654
|
745
|
| Basketball, playing, non game |
354
|
422
|
490
|
558
|
| Basketball, shooting baskets |
266
|
317
|
368
|
419
|
| Basketball, wheelchair |
384
|
457
|
531
|
605
|
| Bathing dog |
207
|
246
|
286
|
326
|
| Bird watching |
148
|
176
|
204
|
233
|
| Boating, power, speed boat |
148
|
176
|
204
|
233
|
| Bowling |
177
|
211
|
245
|
279
|
| Boxing, in ring |
708
|
844
|
981
|
1117
|
| Boxing, punching bag |
354
|
422
|
490
|
558
|
| Boxing, sparring |
531
|
633
|
735
|
838
|
| Calisthenics, light, pushups, situps… |
207
|
246
|
286
|
326
|
| Calisthenics, fast, pushups, situps… |
472
|
563
|
654
|
745
|
| Canoeing, camping trip |
236
|
281
|
327
|
372
|
| Canoeing, rowing, light |
177
|
211
|
245
|
279
|
| Canoeing, rowing, moderate |
413
|
493
|
572
|
651
|
| Canoeing, rowing, vigorous |
708
|
844
|
981
|
1117
|
| Carpentry, general |
207
|
246
|
286
|
326
|
| Carrying 16 to 24 lbs, upstairs |
354
|
422
|
490
|
558
|
| Carrying 25 to 49 lbs, upstairs |
472
|
563
|
654
|
745
|
| Carrying heavy loads |
472
|
563
|
654
|
745
|
| Carrying infant, level ground |
207
|
246
|
286
|
326
|
| Carrying infant, upstairs |
295
|
352
|
409
|
465
|
| Carrying moderate loads upstairs |
472
|
563
|
654
|
745
|
| Carrying small children |
177
|
211
|
245
|
279
|
| Children's games, hopscotch... |
295
|
352
|
409
|
465
|
| Circuit training, minimal rest |
472
|
563
|
654
|
745
|
| Cleaning gutters |
295
|
352
|
409
|
465
|
| Cleaning, dusting |
148
|
176
|
204
|
233
|
| Climbing hills, carrying up to 9 lbs |
413
|
493
|
572
|
651
|
| Climbing hills, carrying 10 to 20 lb |
443
|
528
|
613
|
698
|
| Climbing hills, carrying 21 to 42 lb |
472
|
563
|
654
|
745
|
| Climbing hills, carrying over 42 lb |
531
|
633
|
735
|
838
|
| Coaching: football,basketball,soccer |
236
|
281
|
327
|
372
|
| Coal mining, general |
354
|
422
|
490
|
558
|
| Construction, exterior, remodeling |
325
|
387
|
449
|
512
|
| Crew, sculling, rowing, competition |
708
|
844
|
981
|
1117
|
| Cricket (batting, bowling) |
295
|
352
|
409
|
465
|
| Croquet |
148
|
176
|
204
|
233
|
| Cross country snow skiing, slow |
413
|
493
|
572
|
651
|
| Cross country skiing, moderate |
472
|
563
|
654
|
745
|
| Cross country skiing, racing |
826
|
985
|
1144
|
1303
|
| Cross country skiing, uphill |
974
|
1161
|
1348
|
1536
|
| Cross country skiing, vigorous |
531
|
633
|
735
|
838
|
| Curling |
236
|
281
|
327
|
372
|
| Cycling, <10mph, leisure bicycling |
236
|
281
|
327
|
372
|
| Cycling, >20mph, racing |
944
|
1126
|
1308
|
1489
|
| Cycling, 10-11.9mph, light |
354
|
422
|
490
|
558
|
| Cycling, 12-13.9mph, moderate |
472
|
563
|
654
|
745
|
| Cycling, 14-15.9mph, vigorous |
590
|
704
|
817
|
931
|
| Cycling, 16-19mph, very fast, racing |
708
|
844
|
981
|
1117
|
| Cycling, mountain bike, bmx |
502
|
598
|
695
|
791
|
| Darts (wall or lawn) |
148
|
176
|
204
|
233
|
| Diving, springboard or platform |
177
|
211
|
245
|
279
|
| Downhill snow skiing, moderate |
354
|
422
|
490
|
558
|
| Downhill snow skiing, racing |
472
|
563
|
654
|
745
|
| Electrical work, plumbing |
207
|
246
|
286
|
326
|
| Farming, baling hay, cleaning barn |
472
|
563
|
654
|
745
|
| Farming, chasing cattle on horseback |
236
|
281
|
327
|
372
|
| Farming, feeding horses or cattle |
266
|
317
|
368
|
419
|
| Farming, feeding small animals |
236
|
281
|
327
|
372
|
| Farming, grooming animals |
354
|
422
|
490
|
558
|
| Fencing |
354
|
422
|
490
|
558
|
| Fire fighter, climbing ladder, full gear |
649
|
774
|
899
|
1024
|
| Fire fighter, hauling hoses on ground |
472
|
563
|
654
|
745
|
| Fishing from boat, sitting |
148
|
176
|
204
|
233
|
| Fishing from riverbank, standing |
207
|
246
|
286
|
326
|
| Fishing from riverbank, walking |
236
|
281
|
327
|
372
|
| Fishing in stream, in waders |
354
|
422
|
490
|
558
|
| Fishing, general |
177
|
211
|
245
|
279
|
| Fishing, ice fishing |
118
|
141
|
163
|
186
|
| Flying airplane (pilot) |
118
|
141
|
163
|
186
|
| Football or baseball, playing catch |
148
|
176
|
204
|
233
|
| Football, competitive |
531
|
633
|
735
|
838
|
| Football, touch, flag, general |
472
|
563
|
654
|
745
|
| Forestry, ax chopping, fast |
1003
|
1196
|
1389
|
1582
|
| Forestry, ax chopping, slow |
295
|
352
|
409
|
465
|
| Forestry, carrying logs |
649
|
774
|
899
|
1024
|
| Forestry, sawing by hand |
413
|
493
|
572
|
651
|
| Forestry, trimming trees |
531
|
633
|
735
|
838
|
| Frisbee playing, general |
177
|
211
|
245
|
279
|
| Frisbee, ultimate frisbee |
472
|
563
|
654
|
745
|
| Gardening, general |
236
|
281
|
327
|
372
|
| General cleaning |
207
|
246
|
286
|
326
|
| Golf, driving range |
177
|
211
|
245
|
279
|
| Golf, general |
266
|
317
|
368
|
419
|
| Golf, miniature golf |
177
|
211
|
245
|
279
|
| Golf, using power cart |
207
|
246
|
286
|
326
|
| Golf, walking and pulling clubs |
254
|
303
|
351
|
400
|
| Golf, walking and carrying clubs |
266
|
317
|
368
|
419
|
| Gymnastics |
236
|
281
|
327
|
372
|
| Hacky sack |
236
|
281
|
327
|
372
|
| Handball |
708
|
844
|
981
|
1117
|
| Handball, team |
472
|
563
|
654
|
745
|
| Health club exercise |
325
|
387
|
449
|
512
|
| Hiking, cross country |
354
|
422
|
490
|
558
|
| Hockey, field hockey |
472
|
563
|
654
|
745
|
| Hockey, ice hockey |
472
|
563
|
654
|
745
|
| Horesback riding, saddling horse |
207
|
246
|
286
|
326
|
| Horse grooming |
354
|
422
|
490
|
558
|
| Horse racing, galloping |
472
|
563
|
654
|
745
|
| Horse racing, trotting |
384
|
457
|
531
|
605
|
| Horse racing, walking |
153
|
183
|
212
|
242
|
| Horseback riding |
236
|
281
|
327
|
372
|
| Horseback riding, grooming horse |
207
|
246
|
286
|
326
|
| Horseback riding, trotting |
384
|
457
|
531
|
605
|
| Horseback riding, walking |
148
|
176
|
204
|
233
|
| Horseshoe pitching |
177
|
211
|
245
|
279
|
| Housework, light |
148
|
176
|
204
|
233
|
| Housework, moderate |
207
|
246
|
286
|
326
|
| Housework, vigorous |
236
|
281
|
327
|
372
|
| Hunting, general |
295
|
352
|
409
|
465
|
| Hunting, large game |
354
|
422
|
490
|
558
|
| Hunting, small game |
295
|
352
|
409
|
465
|
| Ice skating, < 9 mph |
325
|
387
|
449
|
512
|
| Ice skating, average speed |
413
|
493
|
572
|
651
|
| Ice skating, rapidly |
531
|
633
|
735
|
838
|
| Instructing aerobic class |
354
|
422
|
490
|
558
|
| Jai alai |
708
|
844
|
981
|
1117
|
| Jazzercise |
354
|
422
|
490
|
558
|
| Judo, karate, jujitsu, martial arts |
590
|
704
|
817
|
931
|
| Juggling |
236
|
281
|
327
|
372
|
| Jumping rope, fast |
708
|
844
|
981
|
1117
|
| Jumping rope, moderate |
590
|
704
|
817
|
931
|
| Jumping rope, slow |
472
|
563
|
654
|
745
|
| Kayaking |
295
|
352
|
409
|
465
|
| Kick boxing |
590
|
704
|
817
|
931
|
| Kickball |
413
|
493
|
572
|
651
|
| Krav maga class |
590
|
704
|
817
|
931
|
| Lacrosse |
472
|
563
|
654
|
745
|
| Loading, unloading car |
177
|
211
|
245
|
279
|
| Machine tooling, sheet metal |
148
|
176
|
204
|
233
|
| Machine tooling, tapping, drilling |
236
|
281
|
327
|
372
|
| Marching band, playing instrument |
236
|
281
|
327
|
372
|
| Marching, rapidly, military |
384
|
457
|
531
|
605
|
| Masonry, concrete |
413
|
493
|
572
|
651
|
| Masseur, masseuse, standing |
236
|
281
|
327
|
372
|
| Mild stretching |
148
|
176
|
204
|
233
|
| Moving heavy objects, moving van |
443
|
528
|
613
|
698
|
| Mowing lawn, riding mower |
148
|
176
|
204
|
233
|
| Mowing lawn, walk, power mower |
325
|
387
|
449
|
512
|
| Music, playing a cello |
118
|
141
|
163
|
186
|
| Music, playing drums |
236
|
281
|
327
|
372
|
| Music, playing guitar |
177
|
211
|
245
|
279
|
| Music, playing piano |
148
|
176
|
204
|
233
|
| Music, playing trombone |
207
|
246
|
286
|
326
|
| Music, playing trumpet |
148
|
176
|
204
|
233
|
| Music, playing violin |
148
|
176
|
204
|
233
|
| Nursing, patient care |
177
|
211
|
245
|
279
|
| Orienteering |
531
|
633
|
735
|
838
|
| Paddle boat |
236
|
281
|
327
|
372
|
| Paddleball, competitive |
590
|
704
|
817
|
931
|
| Paddleball, playing |
354
|
422
|
490
|
558
|
| Painting |
266
|
317
|
368
|
419
|
| Pistol shooting, trap shooting, range |
148
|
176
|
204
|
233
|
| Playing pool, billiards |
148
|
176
|
204
|
233
|
| Police, directing traffic, standing |
148
|
176
|
204
|
233
|
| Police, making an arrest |
236
|
281
|
327
|
372
|
| Polo |
472
|
563
|
654
|
745
|
| Pushing a wheelchair |
236
|
281
|
327
|
372
|
| Pushing plane in and out of hanger |
354
|
422
|
490
|
558
|
| Pushing stroller, walking with children |
148
|
176
|
204
|
233
|
| Race walking |
384
|
457
|
531
|
605
|
| Racquetball, competitive |
590
|
704
|
817
|
931
|
| Racquetball, playing |
413
|
493
|
572
|
651
|
| Raking lawn |
254
|
303
|
351
|
400
|
| Riding motorcyle |
148
|
176
|
204
|
233
|
| Riding, snow blower |
177
|
211
|
245
|
279
|
| Rock climbing, ascending rock |
649
|
774
|
899
|
1024
|
| Rock climbing, mountain climbing |
472
|
563
|
654
|
745
|
| Rock climbing, rappelling |
472
|
563
|
654
|
745
|
| Roller blading, in-line skating |
708
|
844
|
981
|
1117
|
| Roller skating |
413
|
493
|
572
|
651
|
| Rowing machine, light |
207
|
246
|
286
|
326
|
| Rowing machine, moderate |
413
|
493
|
572
|
651
|
| Rowing machine, very vigorous |
708
|
844
|
981
|
1117
|
| Rowing machine, vigorous |
502
|
598
|
695
|
791
|
| Rugby |
590
|
704
|
817
|
931
|
| Running, 5 mph (12 minute mile) |
472
|
563
|
654
|
745
|
| Running, 5.2 mph (11.5 minute mile) |
531
|
633
|
735
|
838
|
| Running, 6 mph (10 min mile) |
590
|
704
|
817
|
931
|
| Running, 6.7 mph (9 min mile) |
649
|
774
|
899
|
1024
|
| Running, 7 mph (8.5 min mile) |
679
|
809
|
940
|
1070
|
| Running, 7.5mph (8 min mile) |
738
|
880
|
1022
|
1163
|
| Running, 8 mph (7.5 min mile) |
797
|
950
|
1103
|
1256
|
| Running, 8.6 mph (7 min mile) |
826
|
985
|
1144
|
1303
|
| Running, 9 mph (6.5 min mile) |
885
|
1056
|
1226
|
1396
|
| Running, 10 mph (6 min mile) |
944
|
1126
|
1308
|
1489
|
| Running, 10.9 mph (5.5 min mile) |
1062
|
1267
|
1471
|
1675
|
| Running, cross country |
531
|
633
|
735
|
838
|
| Running, general |
472
|
563
|
654
|
745
|
| Running, on a track, team practice |
590
|
704
|
817
|
931
|
| Running, stairs, up |
885
|
1056
|
1226
|
1396
|
| Running, training, pushing wheelchair |
472
|
563
|
654
|
745
|
| Sailing, competition |
295
|
352
|
409
|
465
|
| Sailing, yachting, ocean sailing |
177
|
211
|
245
|
279
|
| Shoveling snow by hand |
354
|
422
|
490
|
558
|
| Shoveling, digging ditches |
502
|
598
|
695
|
791
|
| Shuffleboard, lawn bowling |
177
|
211
|
245
|
279
|
| Sit, playing with animals, light |
148
|
176
|
204
|
233
|
| Sitting, light office work |
89
|
106
|
123
|
140
|
| Skateboarding |
295
|
352
|
409
|
465
|
| Ski machine |
413
|
493
|
572
|
651
|
| Ski mobiling |
413
|
493
|
572
|
651
|
| Skiing, water skiing |
354
|
422
|
490
|
558
|
| Skin diving, fast |
944
|
1126
|
1308
|
1489
|
| Skin diving, moderate |
738
|
880
|
1022
|
1163
|
| Skin diving, scuba diving |
413
|
493
|
572
|
651
|
| Skindiving or scuba diving |
708
|
844
|
981
|
1117
|
| Sky diving |
177
|
211
|
245
|
279
|
| Sledding, tobagganing, luge |
413
|
493
|
572
|
651
|
| Snorkeling |
295
|
352
|
409
|
465
|
| Snow shoeing |
472
|
563
|
654
|
745
|
| Snow skiing, downhill skiing, light |
295
|
352
|
409
|
465
|
| Snowmobiling |
207
|
246
|
286
|
326
|
| Soccer, competitive |
590
|
704
|
817
|
931
|
| Soccer, playing |
413
|
493
|
572
|
651
|
| Softball or baseball |
295
|
352
|
409
|
465
|
| Softball, officiating |
236
|
281
|
327
|
372
|
| Softball, pitching |
354
|
422
|
490
|
558
|
| Speed skating, ice, competitive |
885
|
1056
|
1226
|
1396
|
| Squash |
708
|
844
|
981
|
1117
|
| Stair machine |
531
|
633
|
735
|
838
|
| Standing, bartending, store clerk |
136
|
162
|
188
|
214
|
| Standing, playing with children, light |
165
|
197
|
229
|
261
|
| Stationary cycling, light |
325
|
387
|
449
|
512
|
| Stationary cycling, moderate |
413
|
493
|
572
|
651
|
| Stationary cycling, very light |
177
|
211
|
245
|
279
|
| Stationary cycling, very vigorous |
738
|
880
|
1022
|
1163
|
| Stationary cycling, vigorous |
620
|
739
|
858
|
977
|
| Steel mill, working in general |
472
|
563
|
654
|
745
|
| Stretching, hatha yoga |
236
|
281
|
327
|
372
|
| Surfing, body surfing or board surfing |
177
|
211
|
245
|
279
|
| Swimming backstroke |
413
|
493
|
572
|
651
|
| Swimming breaststroke |
590
|
704
|
817
|
931
|
| Swimming butterfly |
649
|
774
|
899
|
1024
|
| Swimming laps, freestyle, fast |
590
|
704
|
817
|
931
|
| Swimming laps, freestyle, slow |
413
|
493
|
572
|
651
|
| Swimming leisurely, not laps |
354
|
422
|
490
|
558
|
| Swimming sidestroke |
472
|
563
|
654
|
745
|
| Swimming synchronized |
472
|
563
|
654
|
745
|
| Swimming, treading water, fast |
590
|
704
|
817
|
931
|
| Swimming, treading water, moderate |
236
|
281
|
327
|
372
|
| Table tennis, ping pong |
236
|
281
|
327
|
372
|
| Tae kwan do, martial arts |
590
|
704
|
817
|
931
|
| Tai chi |
236
|
281
|
327
|
372
|
| Tailoring, general |
148
|
176
|
204
|
233
|
| Taking out trash |
177
|
211
|
245
|
279
|
| Teach exercise class (& participate) |
384
|
457
|
531
|
605
|
| Teach physical education class |
236
|
281
|
327
|
372
|
| Tennis playing |
413
|
493
|
572
|
651
|
| Tennis, doubles |
354
|
422
|
490
|
558
|
| Tennis, singles |
472
|
563
|
654
|
745
|
| Track and field (high jump, pole vault) |
354
|
422
|
490
|
558
|
| Track and field (hurdles) |
590
|
704
|
817
|
931
|
| Track and field (shot, discus) |
236
|
281
|
327
|
372
|
| Trampoline |
207
|
246
|
286
|
326
|
| Truck driving, loading,unloading truck |
384
|
457
|
531
|
605
|
| Typing, computer data entry |
89
|
106
|
123
|
140
|
| Unicycling |
295
|
352
|
409
|
465
|
| Using crutches |
295
|
352
|
409
|
465
|
| Volleyball playing |
177
|
211
|
245
|
279
|
| Volleyball, beach |
472
|
563
|
654
|
745
|
| Volleyball, competitive |
472
|
563
|
654
|
745
|
| Walk / run, playing, moderate |
236
|
281
|
327
|
372
|
| Walk / run, playing, vigorous |
295
|
352
|
409
|
465
|
| Walking 2.0 mph, slow |
148
|
176
|
204
|
233
|
| Walking 2.5 mph |
177
|
211
|
245
|
279
|
| Walking 3.0 mph, moderate |
195
|
232
|
270
|
307
|
| Walking 3.5 mph, brisk pace |
224
|
267
|
311
|
354
|
| Walking 3.5 mph, uphill |
354
|
422
|
490
|
558
|
| Walking 4.0 mph, very brisk |
295
|
352
|
409
|
465
|
| Walking 4.5 mph |
372
|
443
|
515
|
586
|
| Walking 5.0 mph |
472
|
563
|
654
|
745
|
| Walking downstairs |
177
|
211
|
245
|
279
|
| Walking the dog |
177
|
211
|
245
|
279
|
| Walking, pushing a wheelchair |
236
|
281
|
327
|
372
|
| Walking, snow blower |
207
|
246
|
286
|
326
|
| Walking, under 2.0 mph, very slow |
118
|
141
|
163
|
186
|
| Wallyball |
413
|
493
|
572
|
651
|
| Water aerobics |
236
|
281
|
327
|
372
|
| Water aerobics, water calisthenics |
236
|
281
|
327
|
372
|
| Water jogging |
472
|
563
|
654
|
745
|
| Water polo |
590
|
704
|
817
|
931
|
| Water volleyball |
177
|
211
|
245
|
279
|
| Watering lawn or garden |
89
|
106
|
123
|
140
|
| Weeding, cultivating garden |
266
|
317
|
368
|
419
|
| Weight lifting, body building, vigorous |
354
|
422
|
490
|
558
|
| Weight lifting, light workout |
177
|
211
|
245
|
279
|
| Whitewater rafting, kayaking,canoeing |
295
|
352
|
409
|
465
|
| Windsurfing, sailing |
177
|
211
|
245
|
279
|
| Wrestling |
354
|
422
|
490
|
558
|
Calculate calories burned while Cycling, Running, Walking, Swimming, in Aerobics, Dancing, Exercise Class or during Activities, Work, Hobbies.
Have a very fit day!
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