Burn Up the Calories

Physical activity is now a part of the new Food Pyramid. To learn more about physical activity and how much you need, click here. [physical activity food pyramid]

This chart will help you determine how many calories you burn during various activities.

A 154-pound man (5 feet 10 inches) will use up about the number of calories listed doing each activity below. Those who weigh more will use more calories, and those who weigh less will use fewer. The calorie values listed include both calories used by the activity and the calories used for normal body functioning.

	Approximate calories used by a 154-pound man
Moderate physical activities:	In 1 hour	In 30 minutes
Hiking	370	185
Light gardening/yard work	330	165
Dancing	330	165
Golf (walking and carrying clubs)	330	165
Bicycling (less than 10 miles per hour)	290	145
Walking (3 ½ miles per hour)	280	140
Weight training (general light workout)	220	110
Stretching	180	90
Vigorous physical activities:
Running/jogging (5 miles per hour)	590	295
Bicycling (more than 10 miles per hour)	590	295
Swimming (slow freestyle laps)	510	255
Aerobics	480	240
Walking (4 ½ miles per hour)	460	230
Heavy yard work (chopping wood)	440	220
Weight lifting (vigorous effort)	440	220
Basketball (vigorous)	440	220

It's important to keep in mind that the number of calories you actually burn from exercising is likely higher than this. This is how much you burn while actually doing the exercise. Exercise increases your metabolism and helps you burn more calories throughout the rest of the day.

WebMD Public Information from the United States Department of Agriculture

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