Hi Friends,
Everyone is becoming health conscious now a days and check the food
label of every edible item that they buy. Some of
us check label for organic or inorganic products, some look at the calories in it, some wants
to eat whole grain, or one or the other reason. Today I am going to relate
calories with the amount of activities you need to burn those calories, so that now
onwards when you pull something out of the counter, you consume it sensibly.
It’s not that one shouldn’t enjoy different food, but should limit the intake
for being healthy and prevent your body and heart from damage.
Fact 1
To lose a pound (around 0.45 kg) we need to burn 3500 calories. So in simple mathematics, reducing your calories intake by 500 calories a day, will give you a weight loss of around .45 kg in a week.
Fact 2
Here is one more calculation -
 |
| BE SELECTIVE |
Fact 1
To lose a pound (around 0.45 kg) we need to burn 3500 calories. So in simple mathematics, reducing your calories intake by 500 calories a day, will give you a weight loss of around .45 kg in a week.
Fact 2
Here is one more calculation -
Calories: 455 (calculation is based on 68.0389 kg weight)
If you are consuming something with this much calories that
means you need to jog for 57 minutes to burn it.
If you check the
label of a product and it says 455 calories per 100 gm that means that
consuming 100 gm of that product will give you this much calories. For example, a packet of biscuit says 455 calories per 100
gm and the weight of the packet is 200 gm then consumption of half the packet
will give you 455 calories and you will be required to jog for 57 minutes to
burn this.
So from now onwards be sensible towards what you eat and correlate
your activity with the calories you can burn for healthy heart and healthy you.
I have came across a very helpful chart with the calculation of the calories burnt during different activities and want to share it with you.
NOTE :- 1 Lb = 0.453592 kg
Amount of calories burnt by an individual depends upon the weight of the body.
Approximate weight in Kg 58.89 70.215 81.54 92.86
kg kg kg kg
Activity, Exercise or Sport (1
hour)
|
130 lb
|
155 lb
|
180 lb
|
205 lb
|
| Cycling, mountain bike, bmx |
502
|
598
|
695
|
791
|
| Cycling, <10 mph, leisure bicycling |
236
|
281
|
327
|
372
|
| Cycling, >20 mph, racing |
944
|
1126
|
1308
|
1489
|
| Cycling, 10-11.9 mph, light |
354
|
422
|
490
|
558
|
| Cycling, 12-13.9 mph, moderate |
472
|
563
|
654
|
745
|
| Cycling, 14-15.9 mph, vigorous |
590
|
704
|
817
|
931
|
| Cycling, 16-19 mph, very fast, racing |
708
|
844
|
981
|
1117
|
| Unicycling |
295
|
352
|
409
|
465
|
| Stationary cycling, very light |
177
|
211
|
245
|
279
|
| Stationary cycling, light |
325
|
387
|
449
|
512
|
| Stationary cycling, moderate |
413
|
493
|
572
|
651
|
| Stationary cycling, vigorous |
620
|
739
|
858
|
977
|
| Stationary cycling, very vigorous |
738
|
880
|
1022
|
1163
|
| Calisthenics, vigorous, pushups, situps… |
472
|
563
|
654
|
745
|
| Calisthenics, light |
207
|
246
|
286
|
326
|
| Circuit training, minimal rest |
472
|
563
|
654
|
745
|
| Weight lifting, body building, vigorous |
354
|
422
|
490
|
558
|
| Weight lifting, light workout |
177
|
211
|
245
|
279
|
| Health club exercise |
325
|
387
|
449
|
512
|
| Stair machine |
531
|
633
|
735
|
838
|
| Rowing machine, light |
207
|
246
|
286
|
326
|
| Rowing machine, moderate |
413
|
493
|
572
|
651
|
| Rowing machine, vigorous |
502
|
598
|
695
|
791
|
| Rowing machine, very vigorous |
708
|
844
|
981
|
1117
|
| Ski machine |
413
|
493
|
572
|
651
|
| Aerobics, low impact |
295
|
352
|
409
|
465
|
| Aerobics, high impact |
413
|
493
|
572
|
651
|
| Aerobics, step aerobics |
502
|
598
|
695
|
791
|
| Aerobics, general |
384
|
457
|
531
|
605
|
| Jazzercise |
354
|
422
|
490
|
558
|
| Stretching, hatha yoga |
236
|
281
|
327
|
372
|
| Mild stretching |
148
|
176
|
204
|
233
|
| Instructing aerobic class |
354
|
422
|
490
|
558
|
| Water aerobics |
236
|
281
|
327
|
372
|
| Ballet, twist, jazz, tap |
266
|
317
|
368
|
419
|
| Ballroom dancing, slow |
177
|
211
|
245
|
279
|
| Ballroom dancing, fast |
325
|
387
|
449
|
512
|
| Running, 5 mph (12 minute mile) |
472
|
563
|
654
|
745
|
| Running, 5.2 mph (11.5 minute mile) |
531
|
633
|
735
|
838
|
| Running, 6 mph (10 min mile) |
590
|
704
|
817
|
931
|
| Running, 6.7 mph (9 min mile) |
649
|
774
|
899
|
1024
|
| Running, 7 mph (8.5 min mile) |
679
|
809
|
940
|
1070
|
| Running, 7.5mph (8 min mile) |
738
|
880
|
1022
|
1163
|
| Running, 8 mph (7.5 min mile) |
797
|
950
|
1103
|
1256
|
| Running, 8.6 mph (7 min mile) |
826
|
985
|
1144
|
1303
|
| Running, 9 mph (6.5 min mile) |
885
|
1056
|
1226
|
1396
|
| Running, 10 mph (6 min mile) |
944
|
1126
|
1308
|
1489
|
| Running, 10.9 mph (5.5 min mile) |
1062
|
1267
|
1471
|
1675
|
| Running, cross country |
531
|
633
|
735
|
838
|
| Running, general |
472
|
563
|
654
|
745
|
| Running, on a track, team practice |
590
|
704
|
817
|
931
|
| Running, stairs, up |
885
|
1056
|
1226
|
1396
|
| Track and field (shot, discus) |
236
|
281
|
327
|
372
|
| Track and field (high jump, pole vault) |
354
|
422
|
490
|
558
|
| Track and field (hurdles) |
590
|
704
|
817
|
931
|
| Archery |
207
|
246
|
286
|
326
|
| Badminton |
266
|
317
|
368
|
419
|
| Basketball game, competitive |
472
|
563
|
654
|
745
|
| Playing basketball, non game |
354
|
422
|
490
|
558
|
| Basketball, officiating |
413
|
493
|
572
|
651
|
| Basketball, shooting baskets |
266
|
317
|
368
|
419
|
| Basketball, wheelchair |
384
|
457
|
531
|
605
|
| Running, training, pushing wheelchair |
472
|
563
|
654
|
745
|
| Billiards |
148
|
176
|
204
|
233
|
| Bowling |
177
|
211
|
245
|
279
|
| Boxing, in ring |
708
|
844
|
981
|
1117
|
| Boxing, punching bag |
354
|
422
|
490
|
558
|
| Boxing, sparring |
531
|
633
|
735
|
838
|
| Coaching: football, basketball, soccer… |
236
|
281
|
327
|
372
|
| Cricket (batting, bowling) |
295
|
352
|
409
|
465
|
| Croquet |
148
|
176
|
204
|
233
|
| Curling |
236
|
281
|
327
|
372
|
| Darts (wall or lawn) |
148
|
176
|
204
|
233
|
| Fencing |
354
|
422
|
490
|
558
|
| Football, competitive |
531
|
633
|
735
|
838
|
| Football, touch, flag, general |
472
|
563
|
654
|
745
|
| Football or baseball, playing catch |
148
|
176
|
204
|
233
|
| Frisbee playing, general |
177
|
211
|
245
|
279
|
| Frisbee, ultimate frisbee |
472
|
563
|
654
|
745
|
| Golf, general |
266
|
317
|
368
|
419
|
| Golf, walking and carrying clubs |
266
|
317
|
368
|
419
|
| Golf, driving range |
177
|
211
|
245
|
279
|
| Golf, miniature golf |
177
|
211
|
245
|
279
|
| Golf, walking and pulling clubs |
254
|
303
|
351
|
400
|
| Golf, using power cart |
207
|
246
|
286
|
326
|
| Gymnastics |
236
|
281
|
327
|
372
|
| Hacky sack |
236
|
281
|
327
|
372
|
| Handball |
708
|
844
|
981
|
1117
|
| Handball, team |
472
|
563
|
654
|
745
|
| Hockey, field hockey |
472
|
563
|
654
|
745
|
| Hockey, ice hockey |
472
|
563
|
654
|
745
|
| Riding a horse, general |
236
|
281
|
327
|
372
|
| Horesback riding, saddling horse |
207
|
246
|
286
|
326
|
| Horseback riding, grooming horse |
207
|
246
|
286
|
326
|
| Horseback riding, trotting |
384
|
457
|
531
|
605
|
| Horseback riding, walking |
148
|
176
|
204
|
233
|
| Horse racing, galloping |
472
|
563
|
654
|
745
|
| Horse grooming, moderate |
354
|
422
|
490
|
558
|
| Horseshoe pitching |
177
|
211
|
245
|
279
|
| Jai alai |
708
|
844
|
981
|
1117
|
| Martial arts, judo, karate, jujitsu |
590
|
704
|
817
|
931
|
| Martial arts, kick boxing |
590
|
704
|
817
|
931
|
| Martial arts, tae kwan do |
590
|
704
|
817
|
931
|
| Krav maga training |
590
|
704
|
817
|
931
|
| Juggling |
236
|
281
|
327
|
372
|
| Kickball |
413
|
493
|
572
|
651
|
| Lacrosse |
472
|
563
|
654
|
745
|
| Orienteering |
531
|
633
|
735
|
838
|
| Playing paddleball |
354
|
422
|
490
|
558
|
| Paddleball, competitive |
590
|
704
|
817
|
931
|
| Polo |
472
|
563
|
654
|
745
|
| Racquetball, competitive |
590
|
704
|
817
|
931
|
| Playing racquetball |
413
|
493
|
572
|
651
|
| Rock climbing, ascending rock |
649
|
774
|
899
|
1024
|
| Rock climbing, rappelling |
472
|
563
|
654
|
745
|
| Jumping rope, fast |
708
|
844
|
981
|
1117
|
| Jumping rope, moderate |
590
|
704
|
817
|
931
|
| Jumping rope, slow |
472
|
563
|
654
|
745
|
| Rugby |
590
|
704
|
817
|
931
|
| Shuffleboard, lawn bowling |
177
|
211
|
245
|
279
|
| Skateboarding |
295
|
352
|
409
|
465
|
| Roller skating |
413
|
493
|
572
|
651
|
| Roller blading, in-line skating |
708
|
844
|
981
|
1117
|
| Sky diving |
177
|
211
|
245
|
279
|
| Soccer, competitive |
590
|
704
|
817
|
931
|
| Playing soccer |
413
|
493
|
572
|
651
|
| Softball or baseball |
295
|
352
|
409
|
465
|
| Softball, officiating |
236
|
281
|
327
|
372
|
| Softball, pitching |
354
|
422
|
490
|
558
|
| Squash |
708
|
844
|
981
|
1117
|
| Table tennis, ping pong |
236
|
281
|
327
|
372
|
| Tai chi |
236
|
281
|
327
|
372
|
| Playing tennis |
413
|
493
|
572
|
651
|
| Tennis, doubles |
354
|
422
|
490
|
558
|
| Tennis, singles |
472
|
563
|
654
|
745
|
| Trampoline |
207
|
246
|
286
|
326
|
| Volleyball, competitive |
472
|
563
|
654
|
745
|
| Playing volleyball |
177
|
211
|
245
|
279
|
| Volleyball, beach |
472
|
563
|
654
|
745
|
| Wrestling |
354
|
422
|
490
|
558
|
| Wallyball |
413
|
493
|
572
|
651
|
| Backpacking, Hiking with pack |
413
|
493
|
572
|
651
|
| Carrying infant, level ground |
207
|
246
|
286
|
326
|
| Carrying infant, upstairs |
295
|
352
|
409
|
465
|
| Carrying 16 to 24 lbs, upstairs |
354
|
422
|
490
|
558
|
| Carrying 25 to 49 lbs, upstairs |
472
|
563
|
654
|
745
|
| Standing, playing with children, light |
165
|
197
|
229
|
261
|
| Walk/run, playing with children, moderate |
236
|
281
|
327
|
372
|
| Walk/run, playing with children, vigorous |
295
|
352
|
409
|
465
|
| Carrying small children |
177
|
211
|
245
|
279
|
| Loading, unloading car |
177
|
211
|
245
|
279
|
| Climbing hills, carrying up to 9 lbs |
413
|
493
|
572
|
651
|
| Climbing hills, carrying 10 to 20 lb |
443
|
528
|
613
|
698
|
| Climbing hills, carrying 21 to 42 lb |
472
|
563
|
654
|
745
|
| Climbing hills, carrying over 42 lb |
531
|
633
|
735
|
838
|
| Walking downstairs |
177
|
211
|
245
|
279
|
| Hiking, cross country |
354
|
422
|
490
|
558
|
| Bird watching |
148
|
176
|
204
|
233
|
| Marching, rapidly, military |
384
|
457
|
531
|
605
|
| Children's games, hopscotch, dodgeball |
295
|
352
|
409
|
465
|
| Pushing stroller or walking with children |
148
|
176
|
204
|
233
|
| Pushing a wheelchair |
236
|
281
|
327
|
372
|
| Race walking |
384
|
457
|
531
|
605
|
| Rock climbing, mountain climbing |
472
|
563
|
654
|
745
|
| Walking using crutches |
295
|
352
|
409
|
465
|
| Walking the dog |
177
|
211
|
245
|
279
|
| Walking, under 2.0 mph, very slow |
118
|
141
|
163
|
186
|
| Walking 2.0 mph, slow |
148
|
176
|
204
|
233
|
| Walking 2.5 mph |
177
|
211
|
245
|
279
|
| Walking 3.0 mph, moderate |
195
|
232
|
270
|
307
|
| Walking 3.5 mph, brisk pace |
224
|
267
|
311
|
354
|
| Walking 3.5 mph, uphill |
354
|
422
|
490
|
558
|
| Walking 4.0 mph, very brisk |
295
|
352
|
409
|
465
|
| Walking 4.5 mph |
372
|
443
|
515
|
586
|
| Walking 5.0 mph |
472
|
563
|
654
|
745
|
| Boating, power, speed boat |
148
|
176
|
204
|
233
|
| Canoeing, camping trip |
236
|
281
|
327
|
372
|
| Canoeing, rowing, light |
177
|
211
|
245
|
279
|
| Canoeing, rowing, moderate |
413
|
493
|
572
|
651
|
| Canoeing, rowing, vigorous |
708
|
844
|
981
|
1117
|
| Crew, sculling, rowing, competition |
708
|
844
|
981
|
1117
|
| Kayaking |
295
|
352
|
409
|
465
|
| Paddle boat |
236
|
281
|
327
|
372
|
| Windsurfing, sailing |
177
|
211
|
245
|
279
|
| Sailing, competition |
295
|
352
|
409
|
465
|
| Sailing, yachting, ocean sailing |
177
|
211
|
245
|
279
|
| Skiing, water skiing |
354
|
422
|
490
|
558
|
| Ski mobiling |
413
|
493
|
572
|
651
|
| Skin diving, fast |
944
|
1126
|
1308
|
1489
|
| Skin diving, moderate |
738
|
880
|
1022
|
1163
|
| Skin diving, scuba diving |
413
|
493
|
572
|
651
|
| Snorkeling |
295
|
352
|
409
|
465
|
| Surfing, body surfing or board surfing |
177
|
211
|
245
|
279
|
| Whitewater rafting, kayaking, canoeing |
295
|
352
|
409
|
465
|
| Swimming laps, freestyle, fast |
590
|
704
|
817
|
931
|
| Swimming laps, freestyle, slow |
413
|
493
|
572
|
651
|
| Swimming backstroke |
413
|
493
|
572
|
651
|
| Swimming breaststroke |
590
|
704
|
817
|
931
|
| Swimming butterfly |
649
|
774
|
899
|
1024
|
| Swimming leisurely, not laps |
354
|
422
|
490
|
558
|
| Swimming sidestroke |
472
|
563
|
654
|
745
|
| Swimming synchronized |
472
|
563
|
654
|
745
|
| Swimming, treading water, fast, vigorous |
590
|
704
|
817
|
931
|
| Swimming, treading water, moderate |
236
|
281
|
327
|
372
|
| Water aerobics, water calisthenics |
236
|
281
|
327
|
372
|
| Water polo |
590
|
704
|
817
|
931
|
| Water volleyball |
177
|
211
|
245
|
279
|
| Water jogging |
472
|
563
|
654
|
745
|
| Diving, springboard or platform |
177
|
211
|
245
|
279
|
| Ice skating, < 9 mph |
325
|
387
|
449
|
512
|
| Ice skating, average speed |
413
|
493
|
572
|
651
|
| Ice skating, rapidly |
531
|
633
|
735
|
838
|
| Speed skating, ice, competitive |
885
|
1056
|
1226
|
1396
|
| Cross country snow skiing, slow |
413
|
493
|
572
|
651
|
| Cross country skiing, moderate |
472
|
563
|
654
|
745
|
| Cross country skiing, vigorous |
531
|
633
|
735
|
838
|
| Cross country skiing, racing |
826
|
985
|
1144
|
1303
|
| Cross country skiing, uphill |
974
|
1161
|
1348
|
1536
|
| Snow skiing, downhill skiing, light |
295
|
352
|
409
|
465
|
| Downhill snow skiing, moderate |
354
|
422
|
490
|
558
|
| Downhill snow skiing, racing |
472
|
563
|
654
|
745
|
| Sledding, tobagganing, luge |
413
|
493
|
572
|
651
|
| Snow shoeing |
472
|
563
|
654
|
745
|
| Snowmobiling |
207
|
246
|
286
|
326
|
| General housework |
207
|
246
|
286
|
326
|
| Cleaning gutters |
295
|
352
|
409
|
465
|
| Painting |
266
|
317
|
368
|
419
|
| Sit, playing with animals |
148
|
176
|
204
|
233
|
| Walk / run, playing with animals |
236
|
281
|
327
|
372
|
| Bathing dog |
207
|
246
|
286
|
326
|
| Mowing lawn, walk, power mower |
325
|
387
|
449
|
512
|
| Mowing lawn, riding mower |
148
|
176
|
204
|
233
|
| Walking, snow blower |
207
|
246
|
286
|
326
|
| Riding, snow blower |
177
|
211
|
245
|
279
|
| Shoveling snow by hand |
354
|
422
|
490
|
558
|
| Raking lawn |
254
|
303
|
351
|
400
|
| Gardening, general |
236
|
281
|
327
|
372
|
| Bagging grass, leaves |
236
|
281
|
327
|
372
|
| Watering lawn or garden |
89
|
106
|
123
|
140
|
| Weeding, cultivating garden |
266
|
317
|
368
|
419
|
| Carpentry, general |
207
|
246
|
286
|
326
|
| Carrying heavy loads |
472
|
563
|
654
|
745
|
| Carrying moderate loads upstairs |
472
|
563
|
654
|
745
|
| General cleaning |
207
|
246
|
286
|
326
|
| Cleaning, dusting |
148
|
176
|
204
|
233
|
| Taking out trash |
177
|
211
|
245
|
279
|
| Walking, pushing a wheelchair |
236
|
281
|
327
|
372
|
| Teach physical education,exercise class |
236
|
281
|
327
|
372
|
| Teach exercise classes (& participate) |
384
|
457
|
531
|
605
|
Visit http://www.nutristrategy.com/caloriesburned.htm for the original chart .
HAVE A HEALTHY DAY
References -nutristrategy.com, livestrong.com, mayoclinic.com and others
0 comments:
Post a Comment