Calories Burned During Activity or Exercise

Knowing the number of calories burned during activity can be useful in determining your average calories burned per day. Obviously differents exercies have different calorie expenditures but the most important aspect of any exercise program is the fact that you enjoy it and make it a permanent part of your lifestyle.

Knowing the number of calories burned during exercise can help you determine your average calories burned per day and therefore whether you are creating a calorie deficit in your body or not. This calorie deficit will ultimately determine whether or not you will burn fat and lose weight.

By firstly determining your calories needed per day you can then determine the calories burned during activity or exercise and therefore determine whether you have created a calorie deficit for the day.

Calories Burned During Exercise

Here is a list of some common activities and their daily calorie expenditure per kilogram of body weight per hour (divide this figure by 2.2 to determine the calorie expenditure per pound of body weight per day).

Activity..........Calories Burned (per kilogram per hour)


  • Sitting.................1.26

  • Walking (6km/hr)........4.8

  • Jogging.................8.1

  • Cycling.................3.8

  • Dancing.................6.2

  • Gardening...............4.6

  • Ironing.................2.0

  • Mopping.................3.7

  • Swimming (moderate).....7.6

  • Here is an example of how to determine the number of calories burned during exercise. We will use walking as an example:

    Let's say you weigh 80 kilograms (176lbs).

    The calculation is as follows:

    80 x 4.8 = 384 Calories per hour

    Once you have this figure and have detemined your average calories burned per day you can then know whether or not you are creating a calorie deficit and promoting weight loss.

    Always keep in mind though, calorie counting whether it be with food or exercise is not something that you need to be overly concerned with.

    Your body adjusts its daily calorie expenditure depending on your food intake, the amount of exercise performed and your current body composition.

    As a result, there can be so much variation from day to day that it may be quite difficult to determine your average calories burned per day.

    Therefore, when determining your calories burned during activity or exercise, use it simply as a guideline only and don't focus too much on it!

    If you would like to discover the best principles to help you burn off body fat fast, get a copy of my e-book, Look Good, Feel Great!








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