Equivalents
A 154-pound man who is 5' 10" will use up (burn) about the number of calories listed doing each activity below. Those who weigh more will use more calories; those who weigh less will use fewer calories. The calorie values listed include both calories used by the activity and the calories used for normal body functioning during the activity time.
| Moderate Physical Activities | In one 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 mph)
|
290 | 145 |
|
Walking (3.5 mph)
|
280 | 140 |
|
Weight training (general light workout)
|
220 | 110 |
|
Stretching
|
180 | 90 |
| Vigorous Physical Activities | In one hour | In 30 minutes |
|---|---|---|
| Running/ jogging (5 mph) | 590 | 295 |
| Bicycling (more than 10 mph) | 590 | 295 |
| Swimming (slow freestyle laps) | 510 | 255 |
| Aerobics | 480 | 240 |
| Walking (4.5 mph) | 460 | 230 |
| Heavy yard work (chopping wood) | 440 | 220 |
| Weight lifting (vigorous effort) | 440 | 220 |
| Basketball (vigorous) | 440 | 220 |