Tipping the Calorie Balance
Getting to and staying at a healthy weight requires both a healthy eating plan (calories IN) and regular physical activity (calories OUT).
Ways to Burn Calories
The amount of calories you burn also depends upon your current weight. Calories burned will be higher for people who weigh more and lower for people who weigh less. Your physical activity tracker adjusts for this when you enter your weight.
The chart below shows an example of approximately how many calories a person who weighs 154 pounds would burn while engaging in different activities.
|Moderate Intensity||Calories Burned in 30 mins||Calories Burned in 1 hour|
|Hiking||185 cals||370 cals|
|Light gardening/yard work||165 cals||330 cals|
|Dancing||165 cals||330 cals|
|Golf (walking and carrying clubs)||165 cals||330 cals|
|Bicycling (<10 mph)||145 cals||290 cals|
|Walking (3.5 mph)||140 cals||280 cals|
|Weight training (general light workout)||110 cals||220 cals|
|Stretching||90 cals||180 cals|
|Vigorous Intensity||Calories Burned in 30 mins||Calories Burned in 1 hour|
|Running/jogging (5 mph)||295 cals||590 cals|
|Bicycling (>10 mph)||295 cals||590 cals|
|Swimming (slow freestyle laps)||225 cals||510 cals|
|Aerobics||240 cals||480 cals|
|Walking (4.5 mph)||230 cals||460 cals|
|Heavy yard work||220 cals||440 cals|
|Weight lifting (vigorous effort)||220 cals||440 cals|
|Basketball (vigorous)||220 cals||440 cals|
Create A Positive Action Plan
1. Keep careful track of the calories I eat each day.
3. Record my weight
4. Keep track of my physical activity
2. Calculate my new net calorie goal.
– Start with the calories you currently take in
– Then decide the amount of calories you plan to cut from your intake.
– Then subtract the calories you plan to burn.
For example: If you currently eat 2300 calories and plan to
– cut 300 calories from your intake and
– walk off 200 calories,
Then your total calories for the day will be:
2,300 – 300 –200 = 1,800