By the Numbers: Calorie Burn Chart

Wondering how different activities stack up in terms of calorie burning? The calorie burn chart^* below will show you.

It’s great to be able to compare activities but remember – the most important thing is just to get up and move!

Calories burned in 30-minute activities

Activities	125-pound person	155-pound person	185-pound person
Sleeping	19	23	28
Watching TV	23	28	33
Reading: sitting	34	42	50
Standing in line	38	47	56
Cooking	75	93	111
Dancing: slow, waltz, foxtrot	90	112	133
Frisbee	90	112	133
Child-care: bathing, feeding, etc.	105	130	155
Food Shopping: with cart	105	130	155
Moving: unpacking	105	130	155
Raking Lawn	120	149	178
Tai Chi	120	149	178
Walking: 3.5 mph (17 min/mi)	120	149	178
Playing w/kids: moderate effort	120	149	178
Heavy Cleaning: wash car, windows	135	167	200
Walking: 4 mph (15 min/mi)	135	167	200
Gardening: general	135	167	200
Mowing Lawn: push, power	135	167	200
Child games: hop-scotch, jacks, etc.	150	186	222
Playing w/kids: vigorous effort	150	186	222
Skateboarding	150	186	222
Softball: general play	150	186	222
Dancing: Fast, ballet, twist	180	223	266
Swimming: general	180	223	266
Walk/Jog: jog <10 min.	180	223	266
Shoveling Snow: by hand	180	223	266
Moving: household furniture	180	223	266
Soccer: general	210	260	311
Moving: carrying boxes	210	260	311
Calisthenics: vigorous	240	298	355
Basketball: playing a game	240	298	355
Bicycling: 12-13.9 mph	240	298	355
Running: 5 mph (12 min/mile)	240	298	355
Aerobics, Step: high impact	300	372	444
Bicycling: 14-15.9 mph	300	372	444
Rope Jumping	300	372	444
Bicycling, Stationary: vigorous	315	391	466