Diet Bites Articles

Your Height, Your Weight

Setting Goal Weight

Ideal Body Weight

Calorie Recommendations

Fast Food Fry Calories

Fast Food Guide for Dieters

Protein in Fast Foods

Burger King Calories

Krispy Kreme Calories

Diet Do's & Do Not's

Metabolism & Weight Loss

The Caloric Burn

Internal Food Processor

The Metabolism Matrix

How to Raise Metabolism

Body Detox

Diet Binge

Foods That Prevent Ageing

Caffeine & Weight Loss?

Eggs, Dieting

Apple Cider Vinegar Diet

1 Food Elimination Diet

Wild Rice Diet Plan

Chocolate Diets

Diet Bites Logo

How Many Calories Burned During Physical Activities, Exercise


Number of Calories Burned During Exercise

The values in our Activity Burn Chart below are based on a male weighing about 155 pounds.

The physical activity or exercise chosen will greatly influence the number of calories burned by the body because different levels of energy are required for each activity.

For example, playing a vigorous game of basketball requires more energy than casually riding a bicycle.

Keep in mind that he will normally use about 75 - 100 calories per hour in an inactive state necessary to sustain life.

For example, if he is walking at a moderate pace at 3.5 miles per hour, in one hour he will burn about 180 calories + his normal caloric burn necessary to sustain life [75-100 calories] - making the total calories expended at 280 kcals.

Caloric Burn Chart Per Activity, Exercise

MODERATE Physical Activities

In 15 minutes

In 30 minutes
In 1 hour
Hiking, Moderate Pace

93

185
370
Light gardening or yard work

83

165
330
Dancing, Moderate Pace

83

165
330
Golf; walking, carrying clubs

83

165
330
Bicycling less than 10 mph

73

145
290
Walking  at 3.5 mph

70

140
280
Weight training, light workout

55

110
220
Stretching at Moderate Pace

45

90
180
VIGOROUS Physical Activities
In 1 hour
In 30 minutes
In 1 hour
Running/ jogging at 5 mph

147

295
590
Bicycling more than 10 mph

147

295
590
Swimming slow freestyle laps

127

255
510
Aerobics

120

240
480
Walking  at 4.5 mph

115

230
460
Heavy yard work

110

220
440
Chopping Wood

110

220
440
Weight lifting, vigorous

110

220
440
Basketball & Most Sports, vigorous

110

220
440

How Much Activity Does Your Body Need for its Healthiest State?

Children & Adolescents [ages 5 - 17 years old]

60 Minutes [or more] of daily physical activity performing mostly moderate or vigorous intensity aerobic physical activity.

At least 3 days per week, children and adolescents should include vigorous-intensity physical activity. Be sure to include muscle strengthening activities such as running, hiking, climbing and swimming, in addition to bone strengthening activities - such as jumping.


Short bursts of activity are physically easier on the body - and exercise should be fun, not taxing or grueling on the body, at any age.

Young Children [Birth - age 5]

No official recommendation. This age group is essential in the area of development - both mentally and physically. While physical activity should be encouraged throughout the day, aim to make activities fun. Encourage activities which strengthen both their mental and physical development. A child should never be forced to exercise.

Adults [18 to 64 years]

2 hours and 30 minutes weekly of aerobic physical activity at a moderate pace OR 1 hour and 15 minutes weekly at a vigorous pace.

Seniors [64+]

Keep in mind that there is no 'magic end date' when it comes to exercise. Just because we turn 64 doesn't mean that our body doesn't require activity in order to be both mentally and physically at its best. On the other hand - no matter what age you are, you shouldn't have to force yourself to go beyond your physical abilities. Not all of us were born with bodies that will last 100+ years. Some bodies wear-out at a very young age.

Therefore, if you feel like walking - or doing whatever you enjoy, go for it! If you're feeling exceptionally weak and lack energy, while exercising can add strength and vigor, there may be an underlying health issue. Iron deficiency anemia, lack of vitamin C in the diet, and inadequate B-vitamins can produce alarming symptoms, particularly making one feel weak or creating massive issues involving the mouth. A visit to the doctor and ensuring that you're taking proper amounts of vitamins may be the simple cure.

Activity Tips

Keeping Your Body Healthy, Strong & Safe While Performing Physical Activity

Start your activity slowly and build up over time. Never exceed your body's capacity and keep in mind that during hot or extremely cold months, the body can become overheated or too cold. Adjust your clothing and fluid intake accordingly. In addition, be sure to use the proper safety gear based on the activity or sports you're participating in.

Do activities that are suited personally for your body. While it may be tempting to get into weight lifting, you may have underlying health issues which will end up doing the body more harm than good.

Exercise in a safe place. The world is a very bad place these days....

Foods That Prevent Ageing

FREE DIETS, DIETING TIPS   MORE

image of eggs

Our Free 10 Day Diet Plan
10 Carrot Diet Plan
Free Three Day Diet Plan
Diet Bites: The Living Diet Plan
The Bikini Diet

METABOLISM   MORE

image of oranges

Metabolism & Weight Loss
The Caloric Burn
Internal Food Processor
The Metabolism Matrix
How to Raise Metabolism

FAD DIET PLANS   MORE

image of pumpkin

Apple Cider Vinegar Diet Plan
Review of the Supermarket Diet
1 Food Elimination Doesn't Work
Wild Rice Diet Plan
Chocolate Diets

FAST FOOD CALORIES  MORE

image of sack of apples

Fast Food Fry Calories
Fast Food Guide for Dieters
Protein in Fast Foods
Burger King Calories
Krispy Kreme Donut Calories

EXERCISE & RELAXATION   MORE

image of tomatoes

Fat vs Fit
Exercise & the Fat Loss Connection

Healthy Benefits of Exercise

Exercises You Can Do at Your Desk
Weight Arm Exercises for Women

CALORIES, NUTRITION    MORE

image of apples

Protein Diets, Are They Safe?
Foods, Most Sodium Content
Daily Caloric Intake
Snacks That Pack Pounds
Starchy Food Calories

Article Archives  |  Diet Bites  |  Site Disclaimer