100 Activities to Lose Calories
Physical Activities
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
39.
40.
41.
42.
43.
44.
45.
46.
47.
48.
4-square game
Backpacking
Bagging grass and leaves
Baking: Light effort
Baseball (playing catch)
Basketball: Playing
Basketball: Shooting
Bathing dog
Bicycling (≤ 10 mph)
Billiards
Bird watching
Bowling
Card playing
Carpentry/Wood work
Carrying 16-24lbs upstairs
Carrying 25 -49 lbs upstairs
Carrying an infant
Carrying logs
Chopping wood
Cleaning gutter
Cleaning: Dusting
Cleaning: General
Computer work
Cooking
Croquet
Cycling (10-12 mph)
Dancing
Darts
Digging, spading dirt
Driving
Farming/Feeding livestock
Fishing
Folding cloths
Football – playing catch
Frisbee
Gardening
Golf: Driving range
Golf: Miniature golf
Golfing: Carry clubs
Golfing: Carts
Grooming animals
hacky shack
Hairstyling
Horseshoe pitching
Ironing
Jogging (5 mph)
Juggling
Jump rope
Weight of person and calories burned per hour
~160 lbs (73 kg)
~200 lbs (91 kg) ~240 lbs (109 kg)
384
511
285
180
181
614
326
250
292
182
191
219
115
269
430
570
269
780
461
384
180
269
110
192
180
430
219
180
380
15
346
221
154
182
230
246
215
215
442
250
430
305
192
215
163
584
305
730
480
637
365
230
227
768
408
320
364
228
235
273
144
336
550
740
336
1,020
576
480
230
336
140
240
230
550
273
230
480
19
432
276
192
228
288
432
275
275
552
312
550
381
240
275
204
728
381
910
576
763
445
280
272
922
490
390
436
274
286
327
173
403
670
910
403
1,260
691
576
280
403
170
288
280
670
327
280
600
23
518
331
231
274
346
518
335
335
662
374
670
457
288
335
245
872
457
1090
49. Jumping jacks – moderate
50. light sit-ups
51. Loading/Unloading car
52. Meditating
53. Mopping
54. Moving furniture
55. Mowing: Power
56. Mowing: Push
57. Packing suitcase
58. Painting house
59. Ping pong
60. Planting trees
61. Playing board games
62. Playing guitar
63. Playing piano
64. Racking lawn
65. Rollerblading
66. Running 5mph (12 min/mile)
67. Scrubbing floors
68. Sex: Moderate effort
69. Shopping
70. sitting in meetings
71. Soccer (causal)
72. Standing
73. Standing office work
74. Stretching
75. Studying
76. Swimming
77. Tailoring/Cutting
78. Taking out trash
79. Talking on phone
80. Tennis (doubles)
81. Tennis (singles)
82. Trimming trees
83. Using stairs
84. Vacuuming
85. Walking (2mph)
86. Walking (3 mph)
87. Walking (3.5 mph)
88. Walking (4mph)
89. Walking down stairs
90. Walking the dog
91. Wally ball (general)
92. Washing car
93. Washing dishes
94. Washing fence/painting
95. Washing windows
96. Watching TV
97. Water Jogging
98. Watering lawn or garden
99. Wax car
100.Writing
326
250
215
76
326
458
346
422
154
365
288
350
115
230
20
307
913
614
360
115
173
130
533
86
167
288
134
511
192
215
77
381
538
640
86
181
183
317
277
374
215
215
218
326
163
343
326
60
610
110
327
77
408
335
275
95
408
573
432
528
192
456
360
420
144
288
25
384
1,138
762
480
144
216
160
667
108
209
360
168
637
240
275
96
476
672
830
108
226
228
396
346
468
275
275
273
408
204
429
408
90
762
135
409
96
490
420
335
114
490
687
518
634
230
547
432
510
173
346
30
461
1363
914
540
173
259
190
800
130
250
432
202
763
288
335
115
572
806
1,020
130
271
273
475
414
562
335
335
327
490
245
514
490
120
914
160
491
115
Common Fresh and Fast Foods and Their
Calories
Food
Amount
Calories
Time in minutes to burn the calories
consumed
Walking Jogging Swimming Cycling
Banana
7 inch
105
29
12
9
16
Red apple
medium size
95
26
11
8
14
Baby carrots
9 carrots (3oz)
30
8
3
2
5
Mango
Cup (5.8 oz)
107
30
12
9
16
Orange
1 orange (4.6oz)
62
17
7
5
9
Green grapes
10 grapes
34
9
4
3
5
Pinto beans: boiled
½ cup (3oz)
122
34
14
10
19
Broccoli
3 florets (2.5 oz)
24
7
3
2
4
Spinach: boiled
½ cup (3.2)
21
6
2
2
3
Avocado
cup, sliced (5.1 oz)
234
65
27
19
36
Corn on cob
Grapefruit
1 ear (2.2 oz)
medium 4” diameter
(9 oz)
cup (5.2 oz)
59
82
16
23
7
9
5
7
9
12
84
23
10
7
13
Small melon (2 lbs
3.3 oz)
whole melon (1lb 3.5
oz)
½ cup (2.8 oz)
360
100
41
30
55
188
52
21
16
29
62
17
7
5
10
cup of sliced
strawberry (5.9 oz)
2” diameter, 5 “ long
(4 oz)
Cup elbow shaped
(4.9 oz)
53
15
6
4
8
103
28
12
9
16
221
61
25
18
34
153
63
46
84
Blueberry
Honeydew
Cantaloupe
Green peas: boiled
Strawberry
Sweet potato
Pasta: cooked
Wendy’s
550
¼ lbs hamburger
1 hamburger (9.3 oz)
Spicy chicken
sandwich
1 sandwich (8.2 oz)
460
128
53
38
70
Chocolate frosty
medium (10.5 oz)
410
114
47
34
63
French fries w/o
ketchup
Chill w/o toppings
medium (5 oz)
420
116
48
35
64
small cup (8 oz)
220
61
25
18
34
Tazo chai tea
tall (12 fl. oz)
43
18
13
24
Starbucks
156
Mocha frappuccino
tall (12 fl. oz)
95
26
11
8
14
Cappuccino
tall (12 fl. oz)
60
17
7
5
9
89
37
27
49
Subway
319
Club on wheat
6 inch
Spicy Italian on wheat
6 inch
520
144
59
43
79
Oven roasted chicken
on wheat
6 inch
320
89
37
27
49
Cold cut combo on
wheat
Chocolate chip cookie
6 inch
410
114
47
34
63
1 cookie
210
58
24
17
32
Oatmeal raisin cookie
1 cookie
200
55
23
17
31
150
62
45
82
McDonald’s
540
Big Mac
1 burger
Cheeseburger
1 burger
300
83
34
25
46
French fries
medium (4.1 oz)
380
105
43
32
58
Filet-O-Fish
1 Sandwich
380
105
43
32
58
Chicken McNugget
1 nugget (0.6 oz)
46
13
5
4
7
Hash brown
1 hash brown
150
42
17
12
23
Egg McMuffin
1 muffin (4.8 oz)
300
83
34
25
46
Fruit ‘n Yogurt Parfait
1 container (5.3 oz)
160
44
18
13
24
McFlurry w/ Oreo
cookies
snack size (6.7 oz)
335
93
38
28
51
Baked hot apple pie
1 pie
250
69
29
21
38
* All information is based on a 144lbs 37 year old female