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