Calories Burned Chart By Activity And Weight

by | May 11, 2020

Exercise Energy Charts – Calories:

Below i have provided a Calories Burned Chart By Activity And Weight. To calculate an estimated number of Calories burned for your specific body weight per 30 minutes of exercise, simply multiply the Calories per Kilogram figure (Cal/Kg) by your body weight in Kilograms.

       
Activity Cal/Kg 50Kg 100Kg 150Kg
Aerobics (low impact) 2.54 127 254 380
Step Aerobics (beginner) 3.2 160 320 479
Badminton 3.31 165 331 496
Basketball (game) 4.85 243 485 728
Basketball (leisurely) 2.87 143 287 430
Bicycling, 15kph 2.76 138 276 413
Bicycling, 20kph 4.41 220 441 661
Bowling 1.21 61 121 182
Canoeing, 4kph 1.54 77 154 231
Canoeing, 6.5kph 2.98 149 298 446
Cross country ski (hard) 7.28 364 728 1091
Cross country ski (easy) 3.42 171 342 513
Cross country ski (mod) 4.85 243 485 728
Dancing 2.2 110 220 331
Dancing (slow) 1.21 61 121 182
Golfing (walk w/o cart) 2.2 110 220 331
Golfing (with a cart) 1.54 77 154 231
Handball 5.07 254 507 761
Hiking with 5kg load 3.97 198 397 595
Hiking with 10kg load 4.41 220 441 661
Hiking with 15kg load 5.18 259 518 777
Hiking, no load 3.42 171 342 513
Jogging, 8kph 4.08 204 408 612
Jogging, 10kph 5.07 254 507 761
Raquetball 4.52 226 452 678
Rowing (leisurely) 1.65 83 165 248
Rowing machine 3.97 198 397 595
Running, 13kph 6.72 336 672 1009
Running, 14kph 7.28 364 728 1091
Running, 16kph 7.72 386 772 1157
Skipping rope 6.28 314 628 942
Snow skiing, downhill 2.87 143 287 430
Soccer 4.3 215 430 645
Squash 4.52 226 452 678
Stair climber machine 3.53 176 353 529
Stair climbing 3.09 154 309 463
Swimming (25 meters per minute) 2.65 132 265 397
Swimming (50 meters per minute) 4.96 248 496 744
Tennis 3.53 176 353 529
Tennis (doubles) 2.43 121 243 364
Volleyball (game) 2.65 132 265 397
Volleyball (leisurely) 1.54 77 154 231
Walking 3 kph (20 minutes per km) 1.32 66 132 198
Walking 5 kph (12 minutes per km) 1.76 88 176 265
Walking 6 kph (10 minutes per km) 2.2 110 220 331
Waterskiing 3.53 176 353 529
Weight training fast 5.62 281 562 843
Weight training mod 4.19 209 419 628
Weight training slow 2.76 138 276 413

Exercise Energy Chart – Kilojoules:

This chart provides the same information as the first chart but in Kilojoules.  Again to calculate an estimated number of Kilojoules burned per 30 minutes of exercise for your body weight, simply multiply the Kilojoules per Kilogram figure (Kj/Kg) by your body weight in Kilograms.

The chart provides an estimated number of Kilojoules burned per kilo of body weight per 30 minutes and the total Kilojoules burned for a range of body weights (50, 100 and 150kg) per 30 minutes.

         
Activity Kj/Kg 50Kg 100Kg 150Kg
Aerobics (low impact) 10.6 530 1060 1590
Step Aerobics (beginner) 13.36 668 1336 2004
Badminton 13.82 691 1382 2073
Basketball (game) 20.27 1014 2027 3041
Basketball (leisurely) 11.98 599 1198 1797
Bicycling, 15kph 11.52 576 1152 1728
Bicycling, 20kph 18.43 922 1843 2765
Bowling 5.07 253 507 760
Canoeing, 4kph 6.45 323 645 968
Canoeing, 6.5kph 12.44 622 1244 1866
Cross country ski (hard) 30.41 1521 3041 4562
Cross country ski (easy) 14.28 714 1428 2143
Cross country ski (mod) 20.27 1014 2027 3041
Dancing 9.22 461 922 1382
Dancing (slow) 5.07 253 507 760
Golfing (walk w/o cart) 9.22 461 922 1382
Golfing (with a cart) 6.45 323 645 968
Handball 21.19 1060 2119 3179
Hiking with 5kg load 16.59 829 1659 2488
Hiking with 10kg load 18.43 922 1843 2765
Hiking with 15kg load 21.66 1083 2166 3248
Hiking, no load 14.28 714 1428 2143
Jogging, 8kph 17.05 852 1705 2557
Jogging, 10kph 21.19 1060 2119 3179
Raquetball 18.89 945 1889 2834
Rowing (leisurely) 6.91 346 691 1037
Rowing machine 16.59 829 1659 2488
Running, 13kph 28.11 1405 2811 4216
Running, 14kph 30.41 1521 3041 4562
Running, 16kph 32.25 1613 3225 4838
Skipping rope 26.26 1313 2626 3939
Snow skiing, downhill 11.98 599 1198 1797
Soccer 17.97 898 1797 2695
Squash 18.89 945 1889 2834
Stair climber machine 14.74 737 1474 2212
Stair climbing 12.9 645 1290 1935
Swimming (25 meters per minute) 11.06 553 1106 1659
Swimming (50 meters per minute) 20.73 1037 2073 3110
Tennis 14.74 737 1474 2212
Tennis (doubles) 10.14 507 1014 1521
Volleyball (game) 11.06 553 1106 1659
Volleyball (leisurely) 6.45 323 645 968
Walking 3 kph (20 minutes per km) 5.53 276 553 829
Walking 5 kph (12 minutes per km) 7.37 369 737 1106
Walking 6 kph (10 minutes per km) 9.22 461 922 1382
Waterskiing 14.74 737 1474 2212
Weight training fast 23.5 1175 2350 3525
Weight training mod 17.51 875 1751 2626
Weight training slow 11.52 576 1152 1728

Please note that the above figures are provided as estimates only and before beginning any new exercise program, we strongly suggest you consult your doctor.

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