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Exercise and Burned Calories
IMPERIAL
METRIC
Your Weight
Activity
Sitting and light office work
Walking at a slow pace (3 km/hr) 2
Walking at an average pace (3-4km/hr)
Walking at a brisk pace (5km/hr)
Walking at a very brisk pace (6 km/hr)
Slow jogging (7-7.5km/hr)
Jogging (8km/hr)
Running 10 km/hr
Running 13km/h
Running 16 km/h
Dancing (slow)
Dancing (more rapid)
Dancing (vigorous) 7
Golf, using power cart
Golf, not carrying clubs
Golf, carrying clubs
Bowling
Fishing
Weight lifting
Water aerobics
Leisurely canoeing or kayaking
Climbing stairs
Dancing (moderately fast) 4
Bicycling <16 Km/h, leisurely 4
Bicycling 20km/hr
Bicycling 25km/hr
Slow swimming
Swimming laps moderately fast
Swimming laps fast
Doubles tennis
Roller blading
Doubles tennis (if you run a lot)
Hiking
Rowing, canoeing, kayaking vigorously
Some exercise apparatuses
Aerobic calisthenics
Steps Aerobics
Circuit training
Singles tennis, squash, racquetball
Cross country skiing
Skiing downhill
Duration (Min)
Your Weight
Exercise
Sitting and light office work
Walking at a slow pace (3 km/hr) 2
Walking at an average pace (3-4km/hr)
Walking at a brisk pace (5km/hr)
Walking at a very brisk pace (6 km/hr)
Slow jogging (7-7.5km/hr)
Jogging (8km/hr)
Running 10 km/hr
Running 13km/h
Running 16 km/h
Dancing (slow)
Dancing (more rapid)
Dancing (vigorous) 7
Golf, using power cart
Golf, not carrying clubs
Golf, carrying clubs
Bowling
Fishing
Weight lifting
Water aerobics
Leisurely canoeing or kayaking
Climbing stairs
Dancing (moderately fast) 4
Bicycling <16 Km/h, leisurely 4
Bicycling 20km/hr
Bicycling 25km/hr
Slow swimming
Swimming laps moderately fast
Swimming laps fast
Doubles tennis
Roller blading
Doubles tennis (if you run a lot)
Hiking
Rowing, canoeing, kayaking vigorously
Some exercise apparatuses
Aerobic calisthenics
Steps Aerobics
Circuit training
Singles tennis, squash, racquetball
Cross country skiing
Skiing downhill
Duration (Min)
Calculators
Daily Calorie Needs
Exercise and Burned Calories
3 Meals and 3 Snacks Calorie and Protein Spread
3 Meals, No Snacks Calorie and Protein Spread
Printable Food Diary PDF