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Calories

To calculate how many calories burned, find your activity at the left side of the chart below and move across the chart to the right to find your closest weight.  The number in each white box represents approximately how many calories are burned in 10 minutes of each activity for your weight. 

Follow the chart with this example:
A person who participates in a high impact aerobics class and weighs 140 pounds will burn 74 calories for every 10 minutes of participation.  If this person participates for the full 50 minute class:
74 (calories per 10 minutes) X 5 (or 50 minutes) = 370 calories.

Use this chart to plan out your day of activity.  If you know you will not have time to go to your gym or aerobic class today then you can calculate other ways to burn those calories.  Example:  if you weigh 140 pounds you can do 30 minutes of housework (90kcals.) + 1/2 hour walk after dinner (63 kcals.) + using only the stairs at work (85 kcals.) + standing for 10 minutes every hour at work (12 x 8 hours = 96 kcals.) = 334 calories burned.  Little bits of activity throughout the day add up to more than you think!  If you reduce your calorie intake in your diet then you can increase your chances of weight loss.  In this case you would need to reduce your intake by 166 calories to stay on track with weight loss. Go back to Counting Calories and use the chart to figure out how many calories you need to maintain your weight.

Activity Your Weight in Pounds
100 120 140 160 180 200 220 240 260 280 300
Aerobics - high impact 53 63 74 84 95 106 116 127 137 148 159
Aerobics - low impact 46 55 64 73 82 92 101 110 119 128 138
Backpacking 53 63 74 84 95 106 116 134 137 148 159
Basketball - full court 83 99 116 132 149 166 182 199 215 232 249
Bicycling - leisure 30 36 42 48 53 60 66 72 78 84 90
Biking - mountain 64 76 89 102 115 128 140 153 166 179 192
Dancing - aerobic, ballet, modern 45 53 63 72 81 90 99 107 117 126 135
Dancing - Ballroom Slow 23 27 32 36 41 46 50 55 59 64 69
Elliptical Trainer 86 103 120 137 154 172 189 206 223 240 258
Football - touch 66 79 92 105 118 132 145 158 171 184 198
Garden 41 49 57 65 73 82 90 98 106 114 117
Golf - carrying clubs 46 55 64 73 82 92 101 110 119 128 138
Golf with cart 26 31 36 41 46 52 57 62 67 72 78
Hiking 45 53 63 72 81 90 99 100 117 126 123
Hockey 61 73 85 97 109 122 134 146 158 170 183
Housework 21 26 30 35 39 43 48 52 57 61 66
Jogging 53 63 74 84 95 106 116 127 137 148 159
Jumping Jacks - moderate 34 40 47 54 61 68 74 81 88 95 102
Jumping jacks - vigorous 61 73 85 97 109 122 134 146 158 170 183
Lifting weights - general 26 31 36 41 46 52 57 62 67 72 78
Lifting weights - vigorous 46 55 64 73 82 92 101 110 119 128 138
Mowing - push 33 39 46 52 59 66 72 79 85 92 99
Pilates - intermediate 39 46 54 62 70 78 85 93 101 109 117
Pushups - moderate 38 45 53 60 68 76 83 91 98 106 114
Pushups - vigorous 64 76 89 102 115 128 140 153 166 179 192
Raking lawn 30 36 42 48 53 60 66 72 78 84 90
Reading 8 9 11 12 14 16 17 19 20 22 24
Rope Jumping 76 91 106 121 136 152 167 182 197 212 228
Rowing Machine - moderate 53 63 74 84 95 106 116 127 137 148 159
Rowing Machine - vigorous 66 79 92 105 118 132 145 158 171 184 198
Sex - foreplay 10 13 15 17 19 21 24 26 28 30 33
Sex - intercourse 32 38 44 51 57 64 70 76 83 89 96
Shovel Snow 46 55 64 73 82 92 101 110 119 128 138
Sit ups / Crunches - moderate 34 40 47 54 61 68 74 81 88 95 102
Sit ups / Crunches - vigorous 61 73 85 97 109 122 134 146 158 170 183
Skating - moderate 38 45 53 60 68 76 83 91 98 106 114
Skating - vigorous 69 82 96 110 124 138 151 166 179 193 207
Skiing - cross country 86 103 120 137 154 172 189 206 223 240 258
Skiing - downhill 66 79 92 105 118 132 145 158 171 184 198
Sledding / Tobogganing 52 62 72 83 93 104 114 124 135 145 138
Soccer - casual 53 63 74 84 95 106 116 127 137 148 159
Soccer - competitive 76 91 106 121 136 152 167 182 197 212 228
Softball or Baseball 38 45 53 60 68 76 83 91 98 106 114
Stair Step Machine 53 63 74 84 95 106 116 127 137 148 159
Standing 9 10 12 14 16 18 19 21 23 25 26
Stationary bicycle / Spinning - moderate 53 63 74 84 95 106 116 127 137 148 159
Stationary bicycle / Spinning - vigorous 86 103 120 137 154 172 189 206 223 240 258
Step Aerobics - high impact 80 96 112 128 144 160 176 192 208 224 240
Step Aerobics - low impact 53 63 74 84 95 106 116 127 137 148 159
Stretching 30 36 42 48 53 60 66 72 78 84 90
Swimming - moderate 46 55 64 73 82 92 101 110 119 128 138
Swimming - vigorous 74 88 103 118 133 148 162 177 192 207 222
Tennis  46 55 64 73 82 92 101 110 119 128 135
Volleyball - competitive 33 39 46 52 59 66 72 79 85 92 99
Volleyball - recreational 26 31 36 41 46 52 57 62 67 72 78
Walk/run or play with kids 30 36 42 48 53 60 66 72 78 84 90
Walking 2 mph (30 min. mile) 15 18 21 24 27 30 33 36 39 42 45
Walking 3 mph (20 min. mile) 26.5 32 37 42.5 47.5 53 58.5 63.5 69 74 79.5
Walking 4 mph (15 min. per mile) 39 46 54 62 70 78 85 93 101 109 114
Walking up stairs 61 73 85 97 109 122 134 146 158 170 183
Water Aerobics 30 36 42 48 53 60 66 72 78 84 90
Weight lifting - general 26 31 36 41 46 52 57 62 67 72 78
Weight Lifting - vigorous 46 55 64 73 82 92 101 110 119 128 138