Exercise for Weight Loss and Health: Calories Burned in 1 hour

English: A single FatCube, represents 1 kilogr...

Body Fat Cube

One pound (0.45kg) of body fat = 3500 calories.

Average healthy adult daily consumption = 1500 to 2000 calories of quality mixed food and drink sources to perform normal activity levels.

Reducing dietary intake by 500 calories / day will equate in a loss of 1 lb (0.45kg) weight per week; however, you may not only lose body fat but you may also lose lean muscle. Exercise becomes a necessity to retain muscle mass with or without reduced diet / calorie intake.

 

The table below estimates (on average) how many calories are burned per hour by activity for typical body weights. Specific calorie expenditure will vary by exercise intensity and with each individual.

 

Fact: One 12 ounce (0.34kg) can of soda per day contains 150 calories of sugar multiplied by 365 days = 54750 calories per year divided by 3500 calories = 15.64 pounds (7.0kg) of fat per year (sugar is stored in the body as fat). http://www.onecanofsoda.com

 

Fact: You need to expend more calories than your intake to lose weight.

 

Activity (1-hour duration) Weight of person and calories burned
  160 pounds (73 kilograms) 200 pounds (91 kilograms) 240 pounds (109 kilograms)
Aerobics, high impact 533 664 796
Aerobics, low impact 365 455 545
Aerobics, water 402 501 600
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 or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rope jumping 861 1,074 1,286
Rowing, stationary 438 546 654
Running, 5 mph 606 755 905
Running, 8 mph 861 1,074 1,286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 423 528 632
Tae kwon do 752 937 1,123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 255 305
Walking, 3.5 mph 314 391 469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

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