Content Loading
Skip to main content

Equivalents

A 154-pound man who is 5' 10" will use up (burn) about the number of calories listed doing each activity below. Those who weigh more will use more calories; those who weigh less will use fewer calories. The calorie values listed include both calories used by the activity and the calories used for normal body functioning during the activity time.

Moderate Physical Activities In one hour In 30 minutes
Hiking 370 185
Light gardening / yard work 330 165
Dancing 330 165
Golf (walking and carrying clubs)
330 165
Bicycling (less than 10 mph)
290 145
Walking (3.5 mph)
280 140
Weight training (general light workout)
220 110
Stretching
180 90

 

Vigorous Physical Activities In one hour In 30 minutes
Running/ jogging (5 mph) 590 295
Bicycling (more than 10 mph) 590 295
Swimming (slow freestyle laps) 510 255
Aerobics 480 240
Walking (4.5 mph) 460 230
Heavy yard work (chopping wood) 440 220
Weight lifting (vigorous effort) 440 220
Basketball (vigorous) 440 220