Fast Weight Loss

Your result indicates you need to consume that number of calories to maintain your current weight. If your goal is to lose weight, (for example, 1 pound per week), subtract 500 calories per day from this result. If the goal is to gain weight, (1 pound per week), add 500 calories per day to this result.

If your goal is fast weight loss, add more exercise to your daily routine. This will drastically help subtract even more calories off the result.

Calories Burned Per Hour of Activity

Exercises

Walking
Level surface, 1-2 mph (strolling)	120-150
Level surface, 3 mph (leisurely walk)	300
Level surface, 3.5 mph (brisk)	360
Level surface, 4-5 mph (fast)	420-480
Downstairs	425
Downhill, 2.5 mph	240
Upstairs	600-1080
Uphill, 3.5 mph	480-900
Bicycling
5 mph	240
8 mph	300
10 mph	420
13 mph	660
Badminton	350
Square Dancing	350
Bowling	400
Leisurely Swimming	260-750
Brisk Swimming	360-500
Doubles Tennis	360
Singles Tennis	480
Volley Ball (recreational)	300
Light Calisthenics	360
Strenuous Calisthenics	600
Softball	280-400
Golf--Riding in a powered cart	240
Golf--pulling a bag cart	300
Golf--carrying your own clubs	360
Jogging	600-750
Moderate running	870-1,020
Sprinting	1,130-1,285
Leisurely skating (ice or roller)	420
Fast skating	700
Downhill skiing	500-600
Cross country skiing	560-1,020
Basketball	360-660
Rowing machine	840

Source: American Family Physician, June 1993, 47:8:1759.

These calculations are for 150 lbs person. The amount of calories burned is less if your weight is lower, and higher if your weight is higher.

Not all exercises or diets are suitable for everyone. Always seek the advice of your medical doctor before beginning any diet or weight loss program. The instructions and advice presented on this site are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the information and advice provided here.

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