| Activities to burn calorie ( 1 hour duration ) |
Weight of person & calories burned |
| 73 kgs |
91 kgs |
109 kgs |
| Aerobics, high impact |
533 |
664 |
796 |
| Aerobics, low impact |
365 |
455 |
545 |
| Aerobics, water |
402 |
501 |
600 |
| Backpacking |
511 |
637 |
763 |
| Basketball game |
548 |
728 |
827 |
| Bicycling < 10 mph, leisure |
292 |
364 |
436 |
| Bowling |
219 |
273 |
327 |
| Canoeing |
256 |
319 |
392 |
| Dancing, ballroom |
256 |
319 |
382 |
| Elliptical trainer, moderate effort |
365 |
455 |
545 |
| Football, touch or flag |
584 |
728 |
872 |
| Golfing, carrying clubs |
314 |
391 |
469 |
| Hiking |
438 |
546 |
654 |
| Ice skating |
511 |
637 |
763 |
| Racquetball |
511 |
637 |
763 |
| Resistance (weight) training |
365 |
455 |
545 |
| Rollerblading |
548 |
683 |
818 |
| Rope jumping |
861 |
1074 |
1286 |
| Rowing, stationary |
438 |
546 |
654 |
| Running, 5 mph |
606 |
755 |
905 |
| Running, 8 mph |
861 |
1074 |
1286 |
| Skiing, cross-country |
496 |
619 |
741 |
| Skiing, downhill |
314 |
391 |
469 |
| Skiing, water |
438 |
546 |
654 |
| Softball or baseball |
365 |
455 |
545 |
| Stair treadmill |
657 |
819 |
981 |
| Swimming laps, light or moderate |
423 |
528 |
632 |
| Swimming laps, vigorous |
715 |
892 |
1068 |
| Tae kwon do |
752 |
937 |
1123 |
| Tai chi |
219 |
273 |
327 |
| Tennis, singles |
584 |
728 |
872 |
| Volleyball |
292 |
364 |
436 |
| Walking, 2 mph |
204 |
255 |
305 |
| Walking, 3.5 mph |
314 |
391 |
469 |
| Yoga, hatha |
183 |
228 |
273 |
| Yoga, power |
292 |
364 |
436 |
Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.