Calories and physical activity

The energy we take in from food is measured in calories. In order to maintain a healthy weight for cancer prevention, it is important to balance the amount of calories we consume with the amount we burn off through physical activity.

Being aware of how many calories are burnt off by different types of activity can help us to maintain a healthy weight, which in turn helps us reduce our cancer risk.

Here we look at some common forms of physical activity and how many calories they burn in an hour.

Calorie burning

NB: These are approximate values for a 10-stone person of average build. They show the extra calories that would be burnt when engaging in these activities compared to sitting at rest.

Walking (3.5 mph) – burns off 180 calories an hour

Walking is a great way to build more activity into your life. Try walking to work or join a local rambling group to enjoy walking at weekends. Visit The Ramblers’ Association for more information.

Running (7mph) – burns off 670 calories an hour

Why not enter a sponsored run to raise funds for the work of WCRF UK? Visit our running events page for more information.

Cycling (12-14 mph – moderate) – burns off 445 calories an hour

Cycling each day, for example to work, can greatly improve your physical activity levels. Find out how one WCRF UK staff member is enjoying an active commute.

Swimming (leisurely) – burns off 320 calories an hour

Many UK local authorities are offering free swimming for under 16s and over 60s as part of Swim4Life. Find out if your local authority is one of them.

Download our physical activity poster to see how many calories different exercises use.