Calorie Burning Chart 2023 – Calories Burned By Diff Activities

Coach Smith

I have discussed this before if you want to loose 1 pound of fat then you need tp burn 3,500 calories. If you’re trying to lose weight, most nutritionists and physicians classify “healthy weight loss” as losing around a pound of week.

Understand How Calorie Burning Works

First, in order to understand how calorie burning works you should learn about how many calories you should be burning each day. Another thing to note is that your body burns calories to provide energy to support three functions:


1) Basal Metabolic Rate (BMR)

You guys must be wondering what is BMR, well it is the calories that are burnt while you are in a resting position for example when you are sleeping. BMR accounts for around 60% of the calories burned each day for the average person.

2) Physical Activity to Burn Calories

These are calories burned by doing activities that require movement. If you think about it could be any sort of activity for example taking your dog for a walk or doing house chores. On average, people burn about 30% of their daily calories by doing physical activity.

3) Diet Thermogenesis

Thermogenesis is the process by which the body generates heat, or energy, by increasing the metabolic rate above normal. So, diet thermogenesis means the calories burned in the process of eating, digesting, absorbing and using food.

The Chart

Now, let’s look at a calorie burning chart that shows some different activities and see how many calories you burn while doing them (please note that this table gives estimates. The actual number of calories you burn may be slightly higher or lower, depending on your body composition and activity level):

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Sleeping60 per hour
Sitting on Couch75 per hour
Grocery Shopping90 per hour
Doing Light Household Chores95 per hour
Standing in Line100 per hour
Playing with Your Dog115 per hour
Playing with Kids (not rigorous)120 per hour
Driving120 per hour
Walking130 per hour
Shopping135 per hour
Eating140 per hour
Bowling145 per hour
Household Chores (vacuuming or scrubbing)225 per hour
Yoga (breaking a sweat)230 per hour
Gardening230 per hour
Brisk Walking250 per hour
Playing Golf (riding in a golf cart)250 per hour
Softball260 per hour
Skateboarding275 per hour
Mowing the lawn (push mower)295 per hour
Playing Golf (walking w/ bag)300 per hour
Lifting Weights300 per hour
Volleyball340 per hour
Hiking390 per hour
Shoveling Snow400 per hour
Power Walking400 per hour
Playing Basketball or Racquetball460 per hour
Tennis510 per hour
Swimming520 per hour
Bicycling (fast pace)530 per hour
Circuit Weight Training540 per hour
Stairclimber in a Gym600 per hour
Jogging (5 miles per hour)600 per hour
Running700 per hour
Bicycling710 per hour
Water Aerobics720 per hour
Step Aerobics750 per hour
Spinning Class in a Gym820 per hour
Elliptical Rider or Rowing Machine850 per hour
Jump Rope900 per hour
Running (fast pace)1000 per hour
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