Calories & Weight Loss

Fifty jumping jacks burn about 6–10 calories for most adults, with body weight and pace shifting the total up or down.

One set of 100 jumping jacks burns about 12–20 calories for most adults, depending on body weight, pace, and range of motion.

At rest, most adults burn about 1,200–2,000 calories per day from basal metabolic work; body size, sex, and age shift this quiet burn.

Most adults burn roughly 1,600–3,000 calories per day, with body size and activity setting the pace.

Most people burn about 50–80 calories in one 4-minute Tabata; a 20-minute session of five rounds can reach 250–400 calories, intensity permitting.

CrossFit typically burns about 180–360 calories in 30 minutes (360–720 in 60), depending on body weight, workout mix, and how hard you go.

Most adults burn 60–130 calories per hour while sitting; weight, posture, fidgeting, and desk tasks shift the number.

Sleeping burns about 0.95 kcal per kilogram each hour—roughly 50–90 calories per hour for most adults, depending on body weight.

A 155-lb skier burns about 500–835 calories per hour cross country skiing, from easy touring to brisk skating.

One hour of Zumba burns roughly 500–650 calories for a 70-kg adult at moderate intensity; lighter or heavier bodies vary.