Work off the weight

Know how much energy you are burning while going about your chores with Dietwise's rough guide......

 

30 minute sessions of

63 kg

10 st

76 kg

12 st

88 kg

14 st

101 kg

16 st

brisk walking

by number of weeks:

kcals a week

lb fat a year

kcals a week

lb fat a year

kcals a week

lb fat a year

kcals a week

lb fat a year

1

160

3

190

3

222

3

255

4

3

480

7

570

9

666

10

765

12

5

800

12

950

14

1110

17

1275

19

7

1120

17

1330

20

1554

23

1785

27

 

 

30 minutes of

71 kg

11 st 3

80 kg

12 st 9

92 kg

14 st 7

98 kg

15 st 6

 

calories used

calories used

calories used

calories used

Sitting

45

51

57

63

Standing

54

60

69

75

 

 

 

 

 

Cleaning

132

150

171

183

Cooking

96

108

123

132

Shopping

132

150

171

183

Scrubbing

231

261

300

321

 

 

 

 

 

Digging

309

348

399

426

Painting

165

177

213

225

 

 

 

 

 

Cycling 5.5mph

135

153

177

426

Cycling 9.4mph

213

240

276

294

Running 11.5 min/mile

276

327

375

399

Running 9 min/mile

411

462

534

567

Swimming crawl slow

273

294

354

375

Swimming crawl fast

333

375

432

459

Walking easily

171

192

222

234

Walking briskly

255

288

330

353

Weight training

246

279

318

342

 

 

 

 

 

Badminton

207

234

267

285

Social dancing

108

123

141

150

Gardening - mowing

228

270

309

330

Gardening - raking

114

129

150

159

Golf

180

204

234

249

Table tennis

144

162

189

201

Tennis

231

261

300

321

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