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I re-found this information in my notes the other day, and wondered if it would be useful for you guys. It breaks calories used during an activity for a 1 hour duration, for a particular body weight.
In my blog last week we discussed how by reducing our calories consumed through food one could reduce our body fat by 500 calories per week. Now add into this that if you the burn an extra 500 calories a day through exercise you would loose a second pound of body fat per week. Now do you believe exercise and nutrition are a great combination!!!
| Activity (1 hour) | 9 st 7 lbs | 11 st 0 lbs | 13 st 7 lbs |
| Aerobics, general | 354 | 422 | 518 |
| Aerobics, high impact | 413 | 493 | 604 |
| Aerobics, low impact | 295 | 352 | 431 |
| Archery (non-hunting) | 207 | 246 | 302 |
| Automobile repair | 177 | 211 | 259 |
| Backpacking, general | 413 | 493 | 604 |
| Badminton, competitive | 413 | 493 | 604 |
| Badminton, social, general | 266 | 317 | 388 |
| Basketball, game | 472 | 563 | 690 |
| Basketball, nongame, general | 354 | 422 | 518 |
| Basketball, officiating | 413 | 493 | 604 |
| Basketball, shooting baskets | 266 | 317 | 388 |
| Basketball, wheelchair | 384 | 457 | 561 |
| Bicycling, <10mph, leisure | 236 | 281 | 345 |
| Bicycling, >20mph, racing | 944 | 1126 | 1380 |
| Bicycling, 10-11.9mph, light effort | 354 | 422 | 518 |
| Bicycling, 12-13.9mph, moderate effort | 472 | 563 | 690 |
| Bicycling, 14-15.9mph, vigorous effort | 590 | 704 | 863 |
| Bicycling, 16-19mph, very fast, racing | 708 | 844 | 1035 |
| Bicycling, BMX or mountain | 502 | 598 | 733 |
| Bicycling, stationary, general | 295 | 352 | 431 |
| Bicycling, stationary, light effort | 325 | 387 | 474 |
| Bicycling, stationary, moderate effort | 413 | 493 | 604 |
| Bicycling, stationary, very light effort | 177 | 211 | 259 |
| Bicycling, stationary, very vigorous effort | 738 | 880 | 1078 |
| Bicycling, stationary, vigorous effort | 620 | 739 | 906 |
| Billiards | 148 | 176 | 216 |
| Bowling | 177 | 211 | 259 |
| Boxing, in ring, general | 708 | 844 | 1035 |
| Boxing, punching bag | 354 | 422 | 518 |
| Boxing, sparring | 531 | 633 | 776 |
| Broomball | 413 | 493 | 604 |
| Calisthenics (pushups, sit-ups), vigorous effort | 472 | 563 | 690 |
| Calisthenics, home, light/moderate effort | 266 | 317 | 388 |
| Canoeing, on camping trip | 236 | 281 | 345 |
| Canoeing, rowing, >6 mph, vigorous effort | 708 | 844 | 1035 |
| Canoeing, rowing, crewing, competition | 708 | 844 | 1035 |
| Canoeing, rowing, light effort | 177 | 211 | 259 |
| Canoeing, rowing, moderate effort | 413 | 493 | 604 |
| Carpentry, general | 207 | 246 | 302 |
| Carrying heavy loads, such as bricks | 472 | 563 | 690 |
| Child care: sitting/kneeling-dressing, feeding | 177 | 211 | 259 |
| Child care: standing-dressing, feeding | 207 | 246 | 302 |
| Circuit training, general | 472 | 563 | 690 |
| Cleaning, heavy, vigorous effort | 266 | 317 | 388 |
| Cleaning, house, general | 207 | 246 | 302 |
| Cleaning, light, moderate effort | 148 | 176 | 216 |
| Coaching: football, soccer, basketball, etc. | 236 | 281 | 345 |
| Construction, outside, remodeling | 325 | 387 | 474 |
| Cooking or food preparation | 148 | 176 | 216 |
| Cricket (batting, bowling) | 295 | 352 | 431 |
| Croquet | 148 | 176 | 216 |
| Curling | 236 | 281 | 345 |
| Dancing, aerobic, ballet or modern, twist | 354 | 422 | 518 |
| Dancing, ballroom, fast | 325 | 387 | 474 |
| Dancing, ballroom, slow | 177 | 211 | 259 |
| Dancing, general | 266 | 317 | 388 |
| Darts, wall or lawn | 148 | 176 | 216 |
| Diving, springboard or platform | 177 | 211 | 259 |
| Electrical work, plumbing | 207 | 246 | 302 |
| Farming, baling hay, cleaning barn | 472 | 563 | 690 |
| Farming, milking by hand | 177 | 211 | 259 |
| Farming, shoveling grain | 325 | 387 | 474 |
| Fencing | 354 | 422 | 518 |
| Fishing from boat, sitting | 148 | 176 | 216 |
| Fishing from river bank, standing | 207 | 246 | 302 |
| Fishing in stream, in waders | 354 | 422 | 518 |
| Fishing, general | 236 | 281 | 345 |
| Fishing, ice, sitting | 118 | 141 | 173 |
| Football or baseball, playing catch | 148 | 176 | 216 |
| Football, competitive | 531 | 633 | 776 |
| Football, touch, flag, general | 472 | 563 | 690 |
| Frisbee playing, general | 177 | 211 | 259 |
| Frisbee, ultimate | 207 | 246 | 302 |
| Gardening, general | 295 | 352 | 431 |
| Golf, carrying clubs | 325 | 387 | 474 |
| Golf, general | 236 | 281 | 345 |
| Golf, miniature or driving range | 177 | 211 | 259 |
| Golf, pulling clubs | 295 | 352 | 431 |
| Golf, using power cart | 207 | 246 | 302 |
| Gymnastics, general | 236 | 281 | 345 |
| Hacky sack | 236 | 281 | 345 |
| Handball, general | 708 | 844 | 1035 |
| Handball, team | 472 | 563 | 690 |
| Health club exercise, general | 325 | 387 | 474 |
| Hiking, cross country | 354 | 422 | 518 |
| Hockey, field | 472 | 563 | 690 |
| Hockey, ice | 472 | 563 | 690 |
| Horse grooming | 354 | 422 | 518 |
| Horse racing, galloping | 472 | 563 | 690 |
| Horseback riding, general | 236 | 281 | 345 |
| Horseback riding, trotting | 384 | 457 | 561 |
| Horseback riding, walking | 148 | 176 | 216 |
| Hunting, general | 295 | 352 | 431 |
| Jai alai | 708 | 844 | 1035 |
| Jogging, general | 413 | 493 | 604 |
| Judo, karate, kick boxing, tae kwan do | 590 | 704 | 863 |
| Kayaking | 295 | 352 | 431 |
| Kickball | 413 | 493 | 604 |
| Lacrosse | 472 | 563 | 690 |
| Marching band, playing instrument(walking) | 236 | 281 | 345 |
| Marching, rapidly, military | 384 | 457 | 561 |
| Moto-cross | 236 | 281 | 345 |
| Moving furniture, household | 354 | 422 | 518 |
| Moving household items, boxes, upstairs | 531 | 633 | 776 |
| Moving household items, carrying boxes | 413 | 493 | 604 |
| Mowing lawn, general | 325 | 387 | 474 |
| Mowing lawn, riding mower | 148 | 176 | 216 |
| Music playing, cello, flute, horn, woodwind | 118 | 141 | 173 |
| Music playing, drums | 236 | 281 | 345 |
| Music playing, guitar, classical, folk(sitting) | 118 | 141 | 173 |
| Music playing, guitar, rock/roll band(standing) | 177 | 211 | 259 |
| Music playing, piano, organ, violin, trumpet | 148 | 176 | 216 |
| Paddleboat | 236 | 281 | 345 |
| Painting, papering, plastering, scraping | 266 | 317 | 388 |
| Polo | 472 | 563 | 690 |
| Pushing or pulling stroller with child | 148 | 176 | 216 |
| Race walking | 384 | 457 | 561 |
| Racquetball, casual, general | 413 | 493 | 604 |
| Racquetball, competitive | 590 | 704 | 863 |
| Raking lawn | 236 | 281 | 345 |
| Rock climbing, ascending rock | 649 | 774 | 949 |
| Rock climbing, rapelling | 472 | 563 | 690 |
| Rope jumping, fast | 708 | 844 | 1035 |
| Rope jumping, moderate, general | 590 | 704 | 863 |
| Rope jumping, slow | 472 | 563 | 690 |
| Rowing, stationary, light effort | 413 | 493 | 604 |
| Rowing, stationary, moderate effort | 502 | 598 | 733 |
| Rowing, stationary, very vigorous effort | 708 | 844 | 1035 |
| Rowing, stationary, vigorous effort | 561 | 669 | 819 |
| Rugby | 590 | 704 | 863 |
| Running, 10 mph (6 min mile) | 944 | 1126 | 1380 |
| Running, 10.9 mph (5.5 min mile) | 1062 | 1267 | 1553 |
| Running, 5 mph (12 min mile) | 472 | 563 | 690 |
| Running, 5.2 mph (11.5 min mile) | 531 | 633 | 776 |
| Running, 6 mph (10 min mile) | 590 | 704 | 863 |
| Running, 6.7 mph (9 min mile) | 649 | 774 | 949 |
| Running, 7 mph (8.5 min mile) | 679 | 809 | 992 |
| Running, 7.5mph (8 min mile) | 738 | 880 | 1078 |
| Running, 8 mph (7.5 min mile) | 797 | 950 | 1165 |
| Running, 8.6 mph (7 min mile) | 826 | 985 | 1208 |
| Running, 9 mph (6.5 min mile) | 885 | 1056 | 1294 |
| Running, cross country | 531 | 633 | 776 |
| Running, general | 472 | 563 | 690 |
| Running, in place | 472 | 563 | 690 |
| Running, on a track, team practice | 590 | 704 | 863 |
| Running, stairs, up | 885 | 1056 | 1294 |
| Running, training, pushing wheelchair | 472 | 563 | 690 |
| Running, wheeling, general | 177 | 211 | 259 |
| Sailing, boat/board, windsurfing, general | 177 | 211 | 259 |
| Sailing, in competition | 295 | 352 | 431 |
| Scrubbing floors, on hands and knees | 325 | 387 | 474 |
| Shoveling snow, by hand | 354 | 422 | 518 |
| Shuffleboard, lawn bowling | 177 | 211 | 259 |
| Sitting-playing with child(ren)-light | 148 | 176 | 216 |
| Skateboarding | 295 | 352 | 431 |
| Skating, ice, 9 mph or less | 325 | 387 | 474 |
| Skating, ice, general | 413 | 493 | 604 |
| Skating, ice, rapidly, > 9 mph | 531 | 633 | 776 |
| Skating, ice, speed, competitive | 885 | 1056 | 1294 |
| Skating, roller | 413 | 493 | 604 |
| Ski jumping (climb up carrying skis) | 413 | 493 | 604 |
| Ski machine, general | 561 | 669 | 819 |
| Skiing, cross-country, >8.0 mph, racing | 826 | 985 | 1208 |
| Skiing, cross-country, moderate effort | 472 | 563 | 690 |
| Skiing, cross-country, slow or light effort | 413 | 493 | 604 |
| Skiing, cross-country, uphill, maximum effort | 974 | 1161 | 1423 |
| Skiing, cross-country, vigorous effort | 531 | 633 | 776 |
| Skiing, downhill, light effort | 295 | 352 | 431 |
| Skiing, downhill, moderate effort | 354 | 422 | 518 |
| Skiing, downhill, vigorous effort, racing | 472 | 563 | 690 |
| Skiing, snow, general | 413 | 493 | 604 |
| Skiing, water | 354 | 422 | 518 |
| Ski-mobiling, water | 413 | 493 | 604 |
| Skin diving, scuba diving, general | 413 | 493 | 604 |
| Sledding, tobogganing, bobsledding, luge | 413 | 493 | 604 |
| Snorkeling | 295 | 352 | 431 |
| Snow shoeing | 472 | 563 | 690 |
| Snowmobiling | 207 | 246 | 302 |
| Soccer, casual, general | 413 | 493 | 604 |
| Soccer, competitive | 590 | 704 | 863 |
| Softball or baseball, fast or slow pitch | 295 | 352 | 431 |
| Softball, officiating | 354 | 422 | 518 |
| Squash | 708 | 844 | 1035 |
| Stair-treadmill ergometer, general | 354 | 422 | 518 |
| Standing-packing/unpacking boxes | 207 | 246 | 302 |
| Stretching, hatha yoga | 236 | 281 | 345 |
| Surfing, body or board | 177 | 211 | 259 |
| Sweeping garage, sidewalk | 236 | 281 | 345 |
| Swimming laps, freestyle, fast, vigorous effort | 590 | 704 | 863 |
| Swimming laps, freestyle, light/moderate effort | 472 | 563 | 690 |
| Swimming, backstroke, general | 472 | 563 | 690 |
| Swimming, breaststroke, general | 590 | 704 | 863 |
| Swimming, butterfly, general | 649 | 774 | 949 |
| Swimming, leisurely, general | 354 | 422 | 518 |
| Swimming, sidestroke, general | 472 | 563 | 690 |
| Swimming, sychronized | 472 | 563 | 690 |
| Swimming, treading water, fast/vigorous | 590 | 704 | 863 |
| Swimming, treading water, moderate effort | 236 | 281 | 345 |
| Table tennis, ping pong | 236 | 281 | 345 |
| Tai chi | 236 | 281 | 345 |
| Teaching aerobics class | 354 | 422 | 518 |
| Tennis, doubles | 354 | 422 | 518 |
| Tennis, general | 413 | 493 | 604 |
| Tennis, singles | 472 | 563 | 690 |
| Unicycling | 295 | 352 | 431 |
| Volleyball, beach | 472 | 563 | 690 |
| Volleyball, competitive, in gymnasium | 236 | 281 | 345 |
| Volleyball, noncompetitive; 6-9 member team | 177 | 211 | 259 |
| Walk/run-playing with child(ren)-moderate | 236 | 281 | 345 |
| Walk/run-playing with child(ren)-vigorous | 295 | 352 | 431 |
| Walking, 2.0 mph, slow pace | 148 | 176 | 216 |
| Walking, 3.0 mph, mod. pace, walking dog | 207 | 246 | 302 |
| Walking, 3.5 mph, uphill | 354 | 422 | 518 |
| Walking, 4.0 mph, very brisk pace | 236 | 281 | 345 |
| Walking, carrying infant or 15-lb load | 207 | 246 | 302 |
| Walking, grass track | 295 | 352 | 431 |
| Walking, upstairs | 472 | 563 | 690 |
| Walking, using crutches | 236 | 281 | 345 |
| Wallyball, general | 413 | 493 | 604 |
| Water aerobics, water calisthenics | 236 | 281 | 345 |
| Water polo | 590 | 704 | 863 |
| Water volleyball | 177 | 211 | 259 |
| Weight lifting or body building, vigorous effort | 354 | 422 | 518 |
| Weight lifting, light or moderate effort | 177 | 211 | 259 |
| Whitewater rafting, kayaking, or canoeing | 295 | 352 | 431 |
