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.
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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