Individuals will usually overestimate the number of calories they will burn while working out. If you overestimate the calories burnt off during exercising, you might consume a lot more than you can afford to, making weight reduction and maintenance challenging.
High-intensity workouts might cause you to consume a lot more food due to the rigors it will put your body through. You might fall into the trap of eating too much because your body is depleted. A better option might be doing moderate exercise so you can still burn off the calories, and be able to replenish yourself with a lower-caloric meal.
Look at the chart below from the CDC to determine how many average calories you consume during everyday activities and workouts.
You will discover just how simple it is to obliterate the calories expended during an exercise routine with merely a few extra bites throughout the day. Don’t ruin all your hard work by not tracking your calories consumed versus your daily activity for each day.
How Many Calories Are Used In Typical Activities?
The following table shows calories used in common physical activities at both moderate and vigorous levels.
Calories Used per Hour in Common Physical Activities | ||
|---|---|---|
| Moderate Physical Activity | Approximate Calories/30 Minutes for a 154 lb Person1 | Approximate Calories/Hr for a 154 lb Person1 |
| Hiking | 185 | 370 |
| Light gardening/yard work | 165 | 330 |
| Dancing | 165 | 330 |
| Golf (walking and carrying clubs) | 165 | 330 |
| Bicycling (<10 mph) | 145 | 290 |
| Walking (3.5 mph) | 140 | 280 |
| Weight lifting (general light workout) | 110 | 220 |
| Stretching | 90 | 180 |
| Vigorous Physical Activity | Approximate Calories/30 Minutes for a 154 lb Person1 | Approximate Calories/Hr for a 154 lb Person1 |
| Running/jogging (5 mph) | 295 | 590 |
| Bicycling (>10 mph) | 295 | 590 |
| Swimming (slow freestyle laps) | 255 | 510 |
| Aerobics | 240 | 480 |
| Walking (4.5 mph) | 230 | 460 |
| Heavy yard work (chopping wood) | 220 | 440 |
| Weight lifting (vigorous effort) | 220 | 440 |
| Basketball (vigorous) | 220 | 440 |
| 1 Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4. | ||
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