Calorie Burning By the Numbers | Kentucky Nutrition Education Program

Get Moving

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

*Taken from Harvard Medical School

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