ACTIVITY
CALCULATOR
All physical activity burns calories and helps to keep
the weight off. Some activities are better than others if you want to
burn those calories. Obviously, the more strenuous the activity, the
more you will burn. The activity calculator charts below show
different activities at different intensities to show how much a difference
in activity level can matter.
All of these calculations are for 150 lbs person.
If you weigh less, you will burn slightly less. If you weigh more, you
will burn more.
|
Sitting, watching TV |
100 |
| Standing |
140 |
| Making beds |
135 |
| Housework |
150 to 250 |
| Strolling |
210 |
|
Raking leaves |
225 |
| Lawn-mowing (power) |
250 |
| Lawn-mowing (push mower) |
300-400 |
| Gardening |
300-450 |
Exercises (as shown by calorie burning calculator)
|
Walking
| |
Level surface, 3 mph (slow) |
300 |
|
Level surface, 4-5 mph (fast) |
420-480 | |
Downstairs | 425
|
|
Upstairs | 600-1080
| |
Uphill, 3.5 mph | 480-900
| |
Bicycling | |
5 mph | 240 | |
8 mph | 300 | |
10 mph | 420 | |
13 mph | 660 | |
Badminton |
350 | |
Square Dancing |
350 | |
Bowling | 400
| |
Leisurely Swimming |
260-750 | |
Brisk Swimming |
360-500 | |
Doubles Tennis |
360 | |
Singles Tennis |
480 | |
Volley Ball (recreational) |
300 | |
Light Calisthenics |
360 | |
Strenuous Calisthenics |
600 | |
Softball |
280-400 | |
Golf--Riding in a powered cart |
240 | |
Golf--pulling a bag cart |
300 | |
Golf--carrying your own clubs |
360 | |
Jogging | 600-750
| |
Moderate running |
870-1,020 | |
Sprinting |
1,130-1,285 | |
Leisurely skating (ice or roller) |
420 | |
Fast skating |
700 | |
Downhill skiing |
500-600 | |
Cross country skiing |
560-1,020 | |
Basketball |
360-660 | |
Rowing machine |
840 |
Source (Calorie Burning Activities): American Family Physician, June 1993, 47:8:1759.
|
