Calorie Exercise Rate

Once you understand the Calorie Exercise Rate you are able to re-take control of your weight. Here are some examples of physical activities commonly engaged in and the average amount of calories a 154-pound individual will expend by engaging in each activity for 1 hour.

bike exercise

The expenditure value encompasses both resting metabolic rate calories and activity expenditure. Some of the activities can constitute either moderate- or vigorous-intensity physical activity depending on the rate at which they are carried out (for walking and bicycling).

Calories burned per hour will be higher for persons who weigh more than 154 lbs (76 kg) and lower for persons who weigh less.

Moderate Physical Activity Approximate Calories/Hr for a 154 lb Person.
Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (less than 10 mph) 290
Walking (3.5 mph) 280
Weight lifting (general light workout) 220
Stretching 180
Vigorous Physical Activity Approximate Calories/Hr for a 154 lb person.
Running/jogging (5 mph) 590
Bicycling (more than 10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics 480
Aerobics 480
Walking (4.5 mph) 460
Heavy yard work (chopping wood) 440
Weight lifting (vigorous effort) 440
Basketball (vigorous) 440

Source: Adapted from the 2005 DGAC Report.

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