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Increased activity requires more energy (calories), which in turn helps in maintaining and possibly losing weight. Burning more calories than are consumed is the key to weight loss. While managing diet and calorie intake has a greater effect on weight loss, exercise helps prevent weight gain and helps to maintain weight loss. An active lifestyle in retirement has been shown to improve both physical and mental health.

The following calculator provides an approximate number of calories burned for various activities based on weight and activity time.

 
Enter the following data:
 
Weight (in lbs.): Time (in min.):
 
 
Results
 
Gym and Home Activities
Aerobics: low impact Aerobics: high impact
Aerobics, Step: low impact Aerobics, Step: high impact
Aerobics: water Bicycling, Stationary: moderate
Bicycling, Stationary: vigorous Circuit Training: general
Rowing, Stationary: moderate Rowing, Stationary: vigorous
Ski Machine: general Stair Step Machine: general
Weight Lifting: general Weight Lifting: vigorous
Training Activities
Basketball: playing a game Basketball: wheelchair
Bicycling: BMX or mountain Bicycling: 12-13.9 mph
Bicycling: 14-15.9 mph Boxing: sparring
Football: competitive Football: touch, flag, general
Frisbee Golf: carrying clubs
Golf: using cart Gymnastics: general
Handball: general Hiking: cross-country
Horseback Riding: general Ice Skating: general
Martial Arts: general Racquetball: competitive
Racquetball: casual, general Rock Climbing: ascending
Rock Climbing: repelling Rollerblade Skating
Rope Jumping Running: 5 mph (12 min/mile)
Running: 5.2 mph (11.5 min/mile) Running: 6 mph (10 min/mile)
Running: 6.7 mph (9 min/mile) Running: 7.5 mph (8 min/mile)
Running: 8.6 mph (7 min/mile) Running: 10 mph (6 min/mile)
Running: pushing wheelchair, marathon wheeling Running: cross-country
Skiing: cross-country Skiing: downhill
Snow Shoeing Softball: general play
Swimming: general Tennis: general
Volleyball: non-competitive,general play Volleyball: competitive, gymnasium play
Volleyball: beach Walk: 3.5 mph (17 min/mi)
Walk: 4 mph (15 min/mi) Walk: 4.5 mph (13 min/mi)
Walk/Jog: jog less than 10 min. Water Skiing
Water Polo Whitewater: rafting, kayaking
 
Daily Life Activities
Chopping/Splitting Wood Gardening: general
Housecleaning: general Mowing Lawn: push, hand
Mowing Lawn: push, power Operate Snow Blower: walking
Children’s Games: 4-square, etc. Raking Lawn
Sex: moderate effort Shoveling Snow: by hand