We all know that our bodies burn energy when we are physically active. But just how much energy do we burn when we participate in different types of physical activity.
Use the Energy Expenditure Calculator to determine the amount of energy (kilojoules and calories) you burn during your favourite physical activity.
Count Calories
Enter Your Weight in kgs
(between 45 to 98)
Activity
Exercised Minutes
Activity
Exercised Minutes
Badminton
Rowing-Racing - fast
Baseball
Running-10 km/hr
Basketball-Competition
Running-12 km/hr
Basketball-Practice
Running-13.5 km/hr
Bowling
Running-16 km/hr
Boxing-Competition
Running-8 km/hr
Boxing-Practice
Running-Cross country
Canoeing
Sailing
Cricket
Scuba diving
Cycling-Leisure - medium
Skateboarding
Cycling-Leisure - slow
Skiing
Cycling-Racing - fast
Snorkeling
Dancing-Aerobic
Soccer
Dancing-Ballroom
Softball
Dancing-Modern
Squash
Dancing-Twist / Lambada
Surfing
Football
Swimming - fitness-back stroke
Frisbee
Swimming - fitness-breast stroke
Golf
Swimming - fitness-Butterfly
Gymnastics
Swimming - fitness-Freestyle - fast
Hockey
Swimming - fitness-Freestyle - slow
Karate
Table Tennis
Motor cycle riding
Tennis-Competition
Mountain climbing
Tennis-Recreational
Resistance Training-Free weights
Volleyball
Resistance Training-Universal
Walking
Rowing-Machine
Windsurfing
Yoga
Result
Whilst the type and duration of exercise we do determines the amount of energy our bodies burn, the volume of exercise is also critical to our overall health and well being. For example, people who exercise regularly lower their risk of heart attack and stroke. They are also less likely to develop colon cancer and/or diabetes in middle age. Regular exercise makes it easier to control weight, improves sleep patterns and increases strength and flexibility.
The World Health Organization (WHO) recommends 30 minutes of moderate intensity physical activity EVERY DAY to ensure and maintain good health. This is best defined as any activity that leaves you slightly breathless but not gasping for air.
Ways to increase your exercise and fitness levels:
Choose and participate in a sport or activity that you enjoy. This is likely to keep you active more often that participating in a non-preferred sport or activity.
Get friends and family involved. Physical activity is much more fun with company around
Make physical activity a part of every day by scheduling it into your diary – book out at least 20-30 minutes a day for exercise
Importantly, visit your doctor prior to commencing an exercise program for the first time, or returning to an exercise program after an extended period. Your doctor may provide advice on the correct type, intensity and duration of exercise for you.
