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To lose 1 pound of fat, what you have to do is burn off 3,500 calories (It takes 3,500 excess calories to create 1 pound of new fat on your body) That is, over a period of time, you have to consume 3,500 calories less than your body needs. There are several ways you can create that deficit. A good way suggested by many people or doctor is to create this deficit through EXCERCISES Exercise is one tool to increase the number of calories that you burn in a day.

Exercise Calculator for Calories Burned

Choose an activity:


How long are you going to do this? minutes

What's your weight? pounds



Your calories burned will be:

Note: Figures are based on moderate (as opposed to vigorous) activity. A heavier person burns more calories, so the same amount of physical activity can actually burn the same number of calories but more quickly. But remember, exercising harder and faster only increases the calories expended slightly. To burn more calories it is better to exercise for a longer time.

Determining how many calories you burn is not an exact science. This number should only be used as an estimate of calorie expenditure.

Provided by:

CalorieControl.org

Exercise Calculator for Calories Burned
( minimum maximum )


Activity 15min 30min 45min 60min
Aerobics (High-Impact) 165 320 500 660
Aerobics (Low-Impact) 135 270 400 540
Basketball (Game-playing) 140 280 430 550
Baseball/Softball 92 159 240 317
Circuit Training(with weights) 185 320 455 580
Cycling (6mph) 75 130 190 240
Cycling (12mph) 100 200 300 410
Cycling (15mph) 150 320 480 600
Cross-Country Skiing 145 300 450 600
Dancing (Swing) 110 205 293 390
Dancing (Line) 65 138 195 258
Downhill Skiing 100 200 300 400
Elliptical Trainer 235 548 690 905
Football 140 280 390 530
Golf (Walking) 45 115 170 230
Golf (Carrying Clubs) 80 170 260 340
Handball 165 325 490 655
Hiking (Avg Incline) 105 190 280 360
Hockey 142 290 420 555
Horseback Riding (General) 65 130 195 260
Ice Skating (General) 110 225 340 445
In-line Skating 150 300 450 600
Jump Rope 170 290 460 620
Kayaking 75 150 225 300
Martial Arts 180 328 485 645
Racquetball 110 225 340 450

Calorie Chart Continued...

Activity 15min 30min 45min 60min
Rock Climbing (Ascending) 192 388 540 722
Rowing Machine 150 350 475 650
Running (10min mile pace) 180 360 540 730
Running (8min mile pace) 225 450 670 925
Sex (Ave. Pace) 24 49 75 97
Skate Boarding 85 165 237 317
Ski Machine 125 280 425 575
Snow Shoeing (General) 140 290 405 535
Soccer 140 270 415 555
Surfing 48 97 146 195
Stair Climber 155 310 460 618
Swimming (freestyle) 130 250 380 510
Tennis (singles) 110 225 350 450
Ultimate Frisbee 55 105 174 222
Volleyball 48 90 144 190
Walking (flat, 17min mile pace) 65 130 200 275
Walking (hills, 17min mile pace) 90 180 260 380
Water Aerobics 70 140 210 280
Water Skiing 95 205 312 415
Weeding a Garden 90 160 230 320
Weight Training 130 270 385 510
Wrestling (5 min match) 115 180 290 387
Yoga 70 120 185 240

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