Activities calculator

Please use this as part of the The ULTIMATE GUIDE TO WEIGHTLOSS which is a two part series explaining how to change your eating habits are affecting your weight, how many calories your job burns fat and what extra activities are best for fat burn..

activities calculator: weight Weight: Pounds Kilograms
activities calculator: time duration Default time duration hours minutes
Exercise Activities Mins Kcal
aerobic, general
aerobic, high impact
aerobic, low impact
aerobic, step, with 10 ā€“ 12 inch step
aerobic, step, with 6 ā€“ 8 inch step
bicycling, > 20 mph, racing, not drafting
bicycling, 10-11.9 mph, leisure, slow, light effor…
bicycling, 12-13.9 mph, leisure, moderate effort
bicycling, 14-15.9 mph, racing or leisure, fast, v…
bicycling, 16-19 mph, racing/not drafting or > …
bicycling, stationary, 100 watts, light effort
bicycling, stationary, 150 watts, moderate effort
bicycling, stationary, 200 watts, vigorous effort
bicycling, stationary, 250 watts, very vigorous ef…
bicycling, stationary, 50 watts, very light effort
bicycling, stationary, general
boxing, punching bag
calisthenics (e.g. pushups, situps, pullups, jumpi…
calisthenics, home exercise, light or moderate eff…
circuit training, including some aerobic movement …
gymnastics, general
health club exercise, general
jog/walk combination (jogging component of less th…
jogging on a mini-tramp
jogging, general
jogging, in place
mild stretching
race walking
rock climbing, ascending rock
rock climbing, rappelling
roller blading (in-line skating)
rope jumping, fast
rope jumping, moderate, general
rope jumping, slow
rowing, stationary ergometer, genera
rowing, stationary, 100 watts, moderate effort
rowing, stationary, 150 watts, vigorous effort
rowing, stationary, 200 watts, very vigorous effor…
rowing, stationary, 50 watts, light effort
running, 10 mph (6 min/mile)
running, 10.9 mph (5.5 min/mile)
running, 5 mph (12 min/mile)
running, 5.2 mph (11.5 min/mile)
running, 6 mph (10 min/mile)
running, 6.7 mph (9 min/mile)
running, 7 mph (8.5 min/mile)
running, 7.5 mph (8 min/mile)
running, 8 mph (7.5 min/mile)
running, 8.6 mph (7 min/mile)
running, 9 mph (6.5 min/mile)
running, cross country
running, in place
running, on a track, team practice
running, stairs, up
running, training, pushing a wheelchair
running, wheeling, general
skating, ice, 9 mph or less
skating, ice, rapidly, more than 9 mph
skating, roller
ski machine, general
skiing, cross country, > 8.0 mph, racing
skiing, cross country, 2.5 mph, slow or light effo…
skiing, cross country, 4.0-4.9 mph, moderate speed…
skiing, cross country, 5.0-7.9 mph, brisk speed, v…
skiing, cross country, hard snow, uphill, maximum,…
slimnastics, jazzercise
snow shoeing
stair-treadmill ergometer, general
stretching, hatha yoga
swimming laps, freestyle, fast, vigorous effort
swimming laps, freestyle, slow, moderate or light …
swimming, treading water, fast vigorous effort
swimming, treading water, moderate effort, general
walking, 2.5 mph, downhill
walking, 2.5 mph, firm surface
walking, 3 mph, level, moderate pace, firm surface
walking, 3.5 mph, level, brisk, firm surface, walk…
walking, 3.5 mph, uphill
walking, 4 mph, level, firm surface, very brisk pa…
walking, 4.5 mph, level, firm surface, very, very …
walking, 5 mph
walking, grass track
water aerobics, water calisthenics
water aerobics, water calisthenics
water jogging
weight lifting (free weight, nautilus or universal…
weight lifting (free, nautilus or universal-type),…

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