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Calorie Exercise Rate



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.

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).


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 (<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 (>10 mph) 590 Swimming (slow freestyle laps) 510

Aerobics 480

Walking (4.5 mph) 460 Heavy yard work (chopping wood) 440 Weight lifting (vigorous effort) 440 Basketball (vigorous) 440

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

Source: Adapted from the 2005 DGAC Report.

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