As the new year approaches, you’re already thinking about your resolutions, and getting back into sport is probably one of them! You’d like to know which sports burn the most calories as you get moving again after December’s festivities. We’ve looked into it for you. First, you’ll find out what a calorie is and how much energy each of us needs. Then comes a ranking of the most demanding sports, from the top performers to the gentler activities.
What is a calorie?
1- Definition
A calorie is a unit of energy measurement. In nutrition, we use the large calorie — which is actually the kilocalorie (kcal) — to estimate the amount of energy a food can provide to the human body. So:
- One gram of fat provides 9 kcal
- One gram of protein provides 4 kcal
- One gram of carbohydrate provides 4 kcal
Calories are a fairly reliable unit for expressing the energy a food provides. However, they don’t tell the whole story about what that food contains. For example, a banana and a sponge cake may contain the same number of calories, but they probably don’t have the same nutritional value or the same place in a varied, balanced diet!
2- Daily requirements
We do, however, refer to calories to estimate a person’s energy needs — from the body’s basic functions, such as growth, cell renewal and breathing, to more specific demands, such as the energy required for intense sport. These needs vary depending on a person’s sex, age, lifestyle and usual level of physical activity. As a rough guide, it is generally estimated that:
- A woman aged 20 to 60 needs between 1,800 and 2,200 kcal per day
- A man in the same age range needs to consume between 2,200 and 2,600 kcal/day
3- Caloric intake and weight
Of course, daily caloric intake is all about balance:
- If your diet provides fewer calories than your body uses, this is known as an energy deficit, a notion linked to your figure.
- If, on the other hand, your diet is rich and provides more calories than your body needs, this is known as an energy surplus, stored notably by adipocytes, the subcutaneous fat cells.
It’s also worth noting that the body works in complex ways: changes in your fat reserves take time and vary from one person to another.
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Sport is a good way to increase your energy expenditure, alongside a varied, balanced diet.
Which sports burn the most calories?
1- Top of the rankings
- For pure cardio, running remains a benchmark, at 800 to 1,000 kcal per hour.
- Among team sports, handball comes out on top, at 800–950 kcal/h.
- If you’re more into combat sports, judo leads the rankings, at 800–1,000 kcal/h.
- Fitness isn’t far behind: an hour of skipping uses around 700 to 900 kcal.
- Among outdoor sports, cross-country skiing stands out. It’s an endurance sport that works every muscle group, using between 500 and 1,100 kcal per hour.
- If you love water sports, rowing is the most demanding (it particularly works the thighs), at 600–1,000 kcal/h.
2- Honourable mentions
Don’t feel guilty if you prefer rollerblading, beach volleyball, cycling, swimming, boxing, Zumba or squash. These sports use an average of 600 to 900 kcal per hour. They make for good cardio workouts that get the whole body moving. If one of these sports appeals to you, go for it!
3- The lower-intensity options
It bears repeating: any physical activity, whatever it may be, is a great way to look after yourself. That said, some sports are less physically demanding and call for a more moderate energy expenditure. These include archery, golf, baseball, yoga and Pilates. That doesn’t mean they’re without merit, however: some require flexibility and work the deep postural muscles, while others demand extraordinary levels of focus and concentration!
4- Summary: calories burned by sport
To help you find your way around, here are the average hourly figures mentioned above:
- Running: 800 to 1,000 kcal
- Judo: 800 to 1,000 kcal
- Handball: 800 to 950 kcal
- Skipping: 700 to 900 kcal
- Rowing: 600 to 1,000 kcal
- Cross-country skiing: 500 to 1,100 kcal
- Rollerblading, beach volleyball, cycling, swimming, boxing, Zumba, squash: 600 to 900 kcal on average
- Archery, golf, baseball, yoga, Pilates: a more modest expenditure
These figures are only rough guides. They vary with the intensity of the session, as well as with each person’s sex, age and lifestyle.
No surprises in this ranking, then: if you want to get moving, endurance sports are your best bet. And they have other advantages too:
- Working your muscles
- A moment for yourself that many people enjoy
- A daily wellbeing routine: stamina, breathing and one more way to look after your legs…
Frequently asked questions
Which sport burns the most calories?
Endurance sports that work the whole body tend to come out on top. How many calories you actually burn depends on how intense the session is and on the individual: sex, age and lifestyle. You’ll find the sport-by-sport figures in the “Top of the rankings” and “Summary” sections.
How many calories do you need a day?
On average, a woman aged 20 to 60 needs between 1,800 and 2,200 kcal a day, and a man in the same age range between 2,200 and 2,600 kcal. These needs vary with age, lifestyle and physical activity. For personalised advice, speak to your GP or another medical professional.
Are yoga and Pilates worth it if you want to burn calories?
These activities use less energy than endurance sports. That doesn’t mean they’re without merit: they work on flexibility and the deep postural muscles. And whatever activity you choose, getting moving is always worthwhile.
Related articles
- Tabata Method: Which Exercises Should You Choose to Burn Calories?
- Is the treadmill effective for weight loss?
- How to lose weight in the pool?
Useful categories: Slimming Exercises, Weight Management.
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