Calorie Burning Chart
Why use a calorie burning chart? Well, as discussed in our calorie intake page, one of the best ways to lose weight on a calorie controlled diet is to increase both the number of calories you burn up, and also the rate at which you burn the.
Our bodies burn calories constantly, and even sitting here at your desk your heart is pumping blood, your digestive system is working on your last meal (low calorie meal, obviously), your lungs are lifting air into your body, and even your brain is burning a small amount of energy as you ponder these words. However it's the larger muscle groups that really need, and therefore use up, calorific energy to do their work - and if you can get them going, you can start to see your weight going down even if your calorific intake remains the same! Reduce the intake AND exercise regularly, and you simply can't lose.
There's an added benefit too. Exercising regularly will increase your ratio of lean tissue (muscle) to fat, and muscle needs (hence burns) more energy, even when it's at rest - so your basal metabolic rate actually increases as you get more healthy (that's the reason for those 'activity multipliers' at the bottom of that page incidentally). Don't worry, you don't have to build visible 'muscle' to get the benefits of this, just tone up what you've got and as your fat burns down through aerobic exercise, you will get the weight loss success you deserve simply through activity, according the calorie burning chart below.
Keep your basal metabolic rate in mind as you look at this table, which indicates the estimated number of calories burned during typical exercise activities, over a one hour period - calorie burning chart courtesy of The Mayo Clinic (www.mayoclinic.com). These calories are in addition to your BMR which represents the calories burned simply sitting doing nothing, browsing this website...
|Activity (one-hour duration)||Weight of person and calories burned |
| ||160 pounds (73 kilograms)||200 pounds (91 kilograms)||240 pounds (109 kilograms) |
|Aerobics, high impact ||511 ||637 ||763 |
|Aerobics, low impact ||365 ||455 ||545 |
|Aerobics, water ||292 ||364 ||436 |
|Backpacking ||511 ||637 ||763 |
|Basketball game ||584 ||728 ||872 |
|Bicycling, < 10 mph, leisure ||292 ||364 ||436 |
|Bowling ||219 ||273 ||327 |
|Canoeing ||256 ||319 ||382 |
|Dancing, ballroom ||219 ||273 ||327 |
|Football, touch, flag, general ||584 ||728 ||872 |
|Golfing, carrying clubs ||329 ||410 ||491 |
|Hiking ||438 ||546 ||654 |
|Ice skating ||511 ||637 ||763 |
|Jogging, 5 mph ||584 ||728 ||872 |
|Racquetball, casual, general ||511 ||637 ||763 |
|Rollerblading ||913 ||1,138 ||1,363 |
|Rope jumping ||730 ||910 ||1,090 |
|Rowing, stationary ||511 ||637 ||763 |
|Running, 8 mph ||986 ||1,229 ||1,472 |
|Skiing, cross-country ||511 ||637 ||763 |
|Skiing, downhill ||365 ||455 ||545 |
|Skiing, water ||438 ||546 ||654 |
|Softball or baseball ||365 ||455 ||545 |
|Stair treadmill ||657 ||819 ||981 |
|Swimming, laps ||511 ||637 ||763 |
|Tae kwon do ||730 ||910 ||1,090 |
|Tai chi ||292 ||364 ||436 |
|Tennis, singles ||584 ||728 ||872 |
|Volleyball ||292 ||364 ||436 |
|Walking, 2 mph ||183 ||228 ||273 |
|Walking, 3.5 mph ||277 ||346 ||414 |
|Weightlifting, free weight, Nautilus or universal type ||219 ||273 ||327 |
Source: Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O'Brien, WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sports Exerc. 2000 Sep;32(9 Suppl):S498-504.
The downside to supplementing your low calorie diet with increased exercise? Well not much to be honest! The only thing to bear in mind is, increasing your activity level WILL probably increase your appetite. So bearing in mind the calorie burning chart, don't counteract all that hard work with a large meal! Keep some healthy treats on hand, check out our 100 calorie snacks page, so you are prepared in case you finish your workout starving!
Calorie counting can get very complicated when you have to factor in the effects of exercise. One of our reviewers has been getting excellent results with this cost effective online diet and exercise journal, which allows you to track intake, exercise and progress towards your goals using a simple set of online tools, along with lots of motivation and advice.
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