People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult.
High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control. To see how many average calories you’re burning during everyday activities and exercise, check out the chart below. You can see how easy it is to wipe out the calories burned during a workout with just a few extra nibbles during the day.
Calories Used per Hour in Common Physical Activities
| ||
|---|---|---|
| Moderate Physical Activity |
Approximate Calories/30 Minutes for a 154 lb Person1
|
Approximate Calories/Hr for a 154 lb Person1
|
| Hiking |
185
|
370
|
| Light gardening/yard work |
165
|
330
|
| Dancing |
165
|
330
|
| Golf (walking and carrying clubs) |
165
|
330
|
| Bicycling (<10 mph) |
145
|
290
|
| Walking (3.5 mph) |
140
|
280
|
| Weight lifting (general light workout) |
110
|
220
|
| Stretching |
90
|
180
|
| Vigorous Physical Activity |
Approximate Calories/30 Minutes for a 154 lb Person1
|
Approximate Calories/Hr for a 154 lb Person1
|
| Running/jogging (5 mph) |
295
|
590
|
| Bicycling (>10 mph) |
295
|
590
|
| Swimming (slow freestyle laps) |
255
|
510
|
| Aerobics |
240
|
480
|
| Walking (4.5 mph) |
230
|
460
|
| Heavy yard work (chopping wood) |
220
|
440
|
| Weight lifting (vigorous effort) |
220
|
440
|
| Basketball (vigorous) |
220
|
440
|
| 1 Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. | ||
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