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Exercise for weight loss: Calories burned in 1 hour
By Mayo Clinic staff
Being active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight loss.

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Because of changes that occur in the body over time, however, calories may need to be decreased further to continue weight loss.

While diet has a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.
Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.

As a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.




Activity (1-hour duration)

Weight of person and calories burned





160 pounds (73 kilograms)

200 pounds (91 kilograms)

240 pounds (109 kilograms)



Aerobics, high impact

533

664

796



Aerobics, low impact

365

455

545



Aerobics, water

402

501

600



Backpacking

511

637

763



Basketball game

584

728

872



Bicycling, < 10 mph, leisure

292

364

436



Bowling

219

273

327



Canoeing

256

319

382



Dancing, ballroom

219

273

327



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

1,074

1,286



Rowing, stationary

438

546

654



Running, 5 mph

606

755

905



Running, 8 mph

861

1,074

1,286



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

423

528

632



Tae kwon do

752

937

1,123



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


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.