• Part 1 includes a brief summary of information about calories; what they are, how they are measured, calories in food, and calories produced by the body.• Part 2 gives an example of how to use the calorie charts.
• Part 3 lists the calorie values for approximately 1000 activities. This is done in two ways; First, there is an an alphabetical listing of the activities from A (Acordian playing) to Y (Yoga). Second, the activities are listed within one of 15 different activity categories listed below:
Bicycling
Occupational
Dancing
Running
Fishing & Hunting
Self-Care
Fitness
Sport
Fitness Machines
Walking
Garden
Water
Home
Winter
Musical
You can determine the calorie value for any activity, either alphabetically or by activity category, from 21 different body weight columns. The lowest weight category is 50 kg (110 pounds), and the largest weight category is 119 kg (262 pounds). Click here to see an example. For individuals outside of these limits, a simple method is presented to compute the calorie values for any body weight.
All of the calorie values in Calorie Expenditure Charts are based on data obtained from research articles in the scientific literature through May, 1996.
To determine the calorie value for a given activity, simply look in the column that comes closest to your body weight. That's all there is to it! The value in the column represents the number of calories for the activity for one minute. Thus, if the calorie value in the column is 9.3 kcal and you participate in the activity for 10 minutes, you would multiply 9.3 x 10 to obtain 93 kcal burned for that activity. Check out this example for 5 minutes of kissing.
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Follow These Three Simple Steps:
Step 1. Choose a physical activity from the alphabetical listing of the activities, or from one of the 15 categories of activities.Step 2. Locate the column on the right or left side of the page that comes closest to your body weight. If you weigh more or less then the values in the Tables, you can extrapolate the kcal values to your closest weight.
Step 3. Multiply value for kcal per minute by the number of minutes you participate in the activity. For example, if you do an activity for ten minutes, you would multiply the number in the column by 10. This gives the total number of kcal for that activity.
Consider the example below for archery, which shows four different body weights (110, 117, 123, and 130 pounds) with the corresponding kcal value listed below the weight. The number of kcal expended for that activity represents the kcal value for one minute. In Calorie Expenditure Charts, the range of body weights is from 110 pounds to 269 pounds. The example below is for body weights from 110 to 130 lbs. The value within each column corresponds to the number of calories expended for that body weight.
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Archery |
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Example: If you weigh 130 pounds and perform archery for 30 minutes, then you would "burn" 3.8 kcal for each minute of archery or a total of 114 kcal (3.8 30 min) over the 30-minute period. If you weighed 117 pounds, 3.4 kcal is the corresponding kcal value per minute.
In using the tables, locate the column that comes closest to your own body weight. If your weight is below 110 pounds or above 262 pounds, then you will need to calculate the kcal values for your weight by using formula in the following examples.