How Many Calories does that Burn?

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We all have the opportunity to make active choices throughout our day, but often times we choose the path of least resistance. The information below demonstrates how many calories a 135 pound person would burn throughout the day by making physically active choices versus sedentary ones.

This will give you an idea of how your everyday decisions can make a difference. See how every step counts!

By making active choices, we can burn more calories in one day than a sedentary person could burn in an entire week. The information shows how many calories are burned doing everyday activity for 10 continuous minutes.

Activities & Calorie Amounts
(135 pound person for 10 minutes) 

• Walking - 2 mph 25 
• Swimming 48
• Walking - 3 mph 33
• Gardening 59
• Jogging - 5.5 mph 108
• Dancing 42
• Sitting (TV / Reading) 12 
• Tennis 67
• Light Office Work 30
• Driving 18
• Walking Upstairs 175
• Mopping 46
• Walking Downstairs 67 

Buy a pedometer. Shoot for 10,000 steps or more daily.

Active Choices # of cal burned 
Sedentary Choices # of cal burned

• Takes the stairs (5 flights, 5 times a day) 75
• Takes the elevator 5
• Parks ¼ mile away from work entrance (round trip) 76 
• Front row parking space at work 4
• Walks to deliver messages to colleagues (¼ mile) 38 
• Calls or e-mails colleagues 7
• Walks ½ mile around company grounds with friends during lunch 51
• Works at desk during lunch break 18
• Parks at the back of the grocery store parking lot and walks ¼ mile 38
• Picks front row parking spot in front of the door at the grocery store 8
• Walks the dog while dinner cooks (1 mile) 102 
• Collapses in chair when arriving home 7
• Throws Frisbee with family(1 hour) 165 
•  Lounges on couch watching television until bed 12
• Total calories burned from one day of active choices 545
• Total calories burned from one day of sedentary choices 61

Nancy Cohen RDN is an active member of SCAN. Nutritionists in Sports and Cardiovascular Nutrition since 1980.
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Information adapted from SCAN.

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