Use our free energy and calorie expenditure chart to find calories burned in everyday activities
Free calorie expenditure chart
Use the calorie expenditure chart below to calculate the approximate number of calorie s burn ed when performing various exercises. Calorie expenditure chart list s exercises in order of effort starting with the easier movement s progressing down towards the high er energy exercise s . If the calorie expenditure chart does not list your activity then try comparing it to an exercise listed which closely resembles the same level of effort , for example skating is fairly close to brisk walking in the amount of effort required so the calories burn ed will be about the same. This is the easiest way to find the best calorie burning exercise to lose fat weight.
To use the calorie expenditure chart select a body weight in the top row (red) which is nearest to your own (in stones). You can convert your body weight in UK stones and pounds here!
All values shown are calories burned per minute. To calories burned every hour simply multiply the value shown by 60, however for the calculation to be as accurate as possible the exercise must be performed at a consistent and continuous pace.
|Walking ( 3 mph pace )||4.5||5.1||5.4||5.7||6||6.4||6.7||7.3||8||9|
|Walking ( brisk )||5.5||6.3||7||7.5||8||8.6||9.4||10||10.6||11.3|
|Stationary Bike (moderate)||6.5||7.5||8||9||9.5||10.3||11||11.7||12.5||13.6|
|Swimming ( moderate )||8||9.2||10||10.8||11.5||12.5||13.7||14.4||15.4||16.5|
|Rowing ( vigorous pace )||11||13||
|Jogging ( 7 min mile )||13||14.5||16||17.5||19||20||22||23.5||24.5||26.5|
|Running ( 5 min mile )||16||18.5||20||22||23.5||25||27.5||29||31||33.5|
NB. The values in the calorie expenditure chart above are only used as a rough guide. It is impossible to produce an accurate calorie chart without proper scientific tests. All people have a different genetic make up , body type and lifestyle so true values will vary between individuals. These differences will affect the amount of calories burned during .
Our body weight and the speed or effort at which we move are just two factors that influence the amount of calories burned . There are a few more…
Find out some other factors that will increase metabolism!