Burn Calories Fast?

If you want to lose weight, you need to consume fewer calories than you burn. Simple.
And the good news is: your body already burns quite a lot of calories each day without you even trying. It needs energy to digest food, grow hair and nails, and keep your heart beating. Even while you sleep, you burn calories!

Naturally, the more active you are — or if you exercise — the more calories you burn. So moving more is a smart strategy if you’re aiming to lose weight. And building muscle can help you burn more calories at rest too (read more about that here).

Curious how your favorite sport ranks? Below is the Top 6 sports that burn the most calories.
We’ve also listed a Top 6 daily activities that burn significant calories — like walking, climbing stairs, and mowing the lawn.

Each number is based on a woman weighing 70 kg (155 lbs). Men typically burn slightly more.

🔥 Top 6 SPORTS (calories burned per hour):

1. Cycling – 1,350 kcal/hour

2. Handball – 1,030 kcal/hour

3. Running (10.8 km/h or 6.7 mph) – 960 kcal/hour

4. Judo – 880 kcal/hour

5. Water polo – 865 kcal/hour

6. Jump rope – 860 kcal/hour

🚶 Top 6 DAILY ACTIVITIES:

1. Climbing stairs quickly – 750 kcal/hour

2. Outdoor play – 540 kcal/hour

3. Housework, intense – 370 kcal/hour

4. Brisk walking – 370 kcal/hour

5. Sweeping outdoors – 345 kcal/hour

6. Gardening – 330 kcal/hour