How to Calculate Calories Burned During Exercise and Work

Recumbent bikes and similar cardio exercise machines generally feature onboard computer that monitors many parameters of the workout session, burned calories included.

Although such calorie-meters are not the most accurate ones, they provide the user with the starting point and allow the user to compare the parameters of the current exercise with the previous exercises and to set certain goals.

However, in everyday life, people also burn calories, even when we sleep or sit on the couch and watch the TV...

Updated: September 30, 2020.

calculate burned calories 1

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Making an estimate about calories burned during the day is very important for all people wanting to lose some fat and build strong, toned, aesthetically pleasing looking body.

The following chart lists amount of calories burned during certain exercise/activity per kilogram per hour, allowing the people to calculate an estimate of their burned calories.

We say 'estimate' since people don't burn the same amount of calories by doing the same tasks - this depends on their stamina level, body fat percentage, age, gender, etc.

Note: 1 kg = 2.2075 pounds, 1 pound = 0.453 kg

Calories Burned per Hour Chart

Type of Activity Calories Burned per Hour per KG of Body Weight
Aerobics, general 6.5
Aerobics, low impact 5.0
Aerobics, high impact 7.0
Aerobics, step aerobics 8.5
Aerobics, instructing class 6.0
Aerobics, water aerobics 4.0
Archery 3.5
Backpacking, hiking with a backpack 7.0
Badminton 4.5
Ballet, twist, jazz, tap 4.5
Ballroom dancing, slow 3.0
Ballroom dancing, fast 5.5
Basketball, competitive game 8.0
Basketball, non game playing 6.0
Basketball, shooting baskets 4.5
Billiards 2.5
Body building, weight lifting, light workout 3.0
Body building, weight lifting, vigorous 6.0
Boxing, ring 12.0
Boxing, punching bag 6.0
Boxing, sparring 9.0
Bowling 3.0
Calisthenics, light 3.5
Calisthenics, vigorous, situps, pushups ... 8.0
Canoeing, camping trip 4.0
Canoeing, rowing, light 3.0
Canoeing, rowing, moderate 7.0
Canoeing, rowing, vigorous 12.0
Carrying infant, level ground 3.5
Carrying infant, upstairs 5.0
Carrying 7 - 11 kg, upstairs 6.0
Carrying 11 - 22 kg, upstairs 8.0
Carrying small children, level ground 4.0
Climbing hills, carrying up to 4 kg 7.0
Climbing hills, carrying 4.5 - 9 kg 7.5
Climbing hills, carrying 9.5 - 19 kg 8.0
Climbing hills, carrying more than 19 kg 9.0
Circuit training, minimal rest 8.0
Cricket 5.0
Cross country snow skiing, slow 7.0
Cross country snow skiing, moderate 8.0
Cross country snow skiing, vigorous 9.0
Cross country snow skiing, racing 14.0
Cross country snow skiing, uphill 16.5
Curling 4.0
Cycling, mountain bike, bmx 8.5
Cycling, < 16 km/h, leisure bicycling 4.0
Cycling, 16 - 19 km/h, light 6.0
Cycling, 19 - 22 km/h, moderate 8.0
Cycling, 22 - 25 km/h, vigorous  10.0
Cycling, 25 - 30 km/h, very fast, racing  12.0
Cycling, > 30 km/h, racing  16.0
Cycling, stationary, very light  3.0
Cycling, stationary, light  5.5
Cycling, stationary, moderate  7.0
Cycling, stationary, vigorous  10.5
Cycling, stationary, very vigorous  12.5
Darts 2.5
Fencing 6.0
Football, competitive match 9.0
Football, general 8.0
Frisbee, general playing 3.0
Frisbee, ultimate frisbee 8.0
Gardening, general 4.0
Gardening, cultivating, weeding 4.5
General housework 3.5
Golf, general 4.5
Golf, walking and carrying clubs 4.5
Golf, miniature golf 3.0
Golf, using power cart 3.5
Gymnastics 4.0
Handball, team 8.0
Hiking, cross country 6.0
Hockey, field hockey 8.0
Hockey, ice hockey 8.0
Horseback riding, general 4.0
Horseback riding, saddling a horse 3.5
Horseback riding, grooming a horse 3.5
Horseback riding, trotting 6.5
Horseback riding, walking 2.5
Horseback riding, galloping 8.0
Ice skating, < 15 km/h 5.5
Ice skating, moderate 7.0
Ice skating, fast 9.0
Ice skating, competitive 15.0
Jumping rope, fast 12.0
Jumping rope, moderate 10.0
Jumping rope, slow 8.0
Kayaking 5.0
Lacrosse 8.0
Loading / unloading car 3.0
Marching, military style, rapid 6.5
Martial Arts 10.0
Mowing lawn, walk, power mower 5.5
Mowing lawn, riding mower 2.5
Paddleball, playing 6.0
Paddleball, competitive match 10.0
Playing with children, standing, light 2.8
Playing with children, walk, run, moderate 4.0
Playing with children, walk, run, vigorous 5.0
Polo 8.0
Rock climbing, ascending rock 11.0
Rock climbing, rappelling 8.0
Roller blading, in-line skating 12.0
Roller skating 7.0
Rowing machine, light 3.5
Rowing machine, moderate 7.0
Rowing machine, vigorous 8.5
Rowing machine, very vigorous 12.0
Rugby 10.0
Running, 8 km/h (12 minutes per mile) 8.0
Running, 10 km/h (10 minutes per mile) 10.0
Running, 12 km/h (8 minutes per mile) 12.5
Running, 16 km/h (6 minutes per mile) 16.0
Running, cross country 9.0
Running, general 8.0
Running, upstairs 15.0
Skateboarding 5.0
Ski machine 7.0
Sky diving 3.0
Snow shoveling 8.0
Soccer, competitive match 10.0
Soccer, playing 7.0
Softball, general 5.0
Softball, pitching 6.0
Squash 12.0
Stair machine 9.0
Stretching, hatha yoga 4.0
Stretching, mild 2.5
Swimming, freestyle, fast 10.0
Swimming, freestyle, slow 7.0
Swimming, backstroke 7.0
Swimming, breaststroke 10.0
Swimming, leisurely 6.0
Swimming, sidestroke 8.0
Table tennis, ping-pong 4.0
Tai chi chuan 4.0
Tennis, playing 7.0
Tennis, doubles 6.0
Tennis, singles 8.0
Track and field (shot, discus) 4.0
Track and field (high jump, pole vault) 6.0
Track and field (hurdles)  10.0
Trampoline 3.5
Volleyball, beach 8.0
Volleyball, competitive 8.0
Volleyball, playing 3.0
Walking downstairs 3.0
Walking, under 3.0 km/h, very slow 2.0
Walking, 3.0 km/h, slow 2.5
Walking, 4.0 km/h 3.0
Walking, 5.0 km/h, moderate 3.5
Walking, 6.0 km/h, brisk pace 4.2
Walking, 6.0 km/h, uphill 6.0
Walking, 7.0 km/h 6.3
Water jogging 8.0
Water polo 10.0
Wrestling 6.0

Again, these are just approximate values.

If You have home recumbent bike and You use it on a daily base for one hour at moderate pace (7 kcal/kg/hour) and you weigh 120 kg (265 pounds), during one workout session you will burn:

120 kg * 1hour * 7 kcal/kg/h = 840 kcal

During one month, such physical activity is going to burn:

840 kcal/day * 30 days = ~25.000 kcal

In order to lose 1 kg of body fat, one has to burn 7500 kcal (9000 kcal for 1 kg of pure fat), it means that by working out for one hour per day, this hypothetical user is going to lose:

25.000 kcal/month / 7500 kcal/kg = ~3.35 kg/month (~7.4 pounds per month)

When such regular exercises are combined with proper nutrition, results can be great - truly beach body featuring nice 6-pack :)

Note: whatever You do, stop immediately if You feel any pain or discomfort. Before going on a strict diet, starting with regular exercises or anything similar, check your health at your doctor's office, just to be sure that there are no hidden surprises. Also, having a firm starting point is a nice practice which provides additional motivation for many home athletes.