Calories Burned Per Hour By Various Popular Activities

Every little bit of extra activity you add to your already active lifestyle, burns calories. One flight of stairs, over average, depending on how big you are and how fast you climb them, will burn 15 calories.

If you watch too much TV, sitting way too long, make yourself get up from the sitting position at least every 10 minutes.

When you go to the grocery store, don't look for the parking spot closest to the entry. Park as far away from the entry as possible. Unless you are in a hurry.

And, if you are in a hurry, walk fast.

With just a little focus you can find all sorts of ways to burn more calories and fat during the course of a day. After awhile it will become second nature.

The heavier you are, the more calories it takes to move you, the lighter you are, the fewer calories it takes to move you.

Below is a chart giving you an idea of how many calories are burned per hour via various popular activities.

Now. Get moving. 

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