Calorie Expenditure Charts For Physical Activity

Katch/Katch/McArdle

Sample Pages

How To Use The Calorie Counting Tables

This booklet presents the number of calories burned in household, occupational, and sport and physical fitness activities. The tables are simple to use, and are individualized based on your body weight. This is necessary because there is no such thing as a single value for exercise energy expenditure that applies to all people. If two people who are unequal in weight perform the same activity, the heavier person will expend more kcal because energy expenditure in most activities directly relates to body weight.

Follow These Three Simple Steps

Step 1. Choose a physical activity from the tables. The activities are grouped by one of two methods: (1) alphabetically and (2) by category.

Step 2. Locate the column on the right or left side of the page that comes closest to your current body weight. If you weigh more or less then the tabled values, extrapolate the kcal values to your closest weight (see next page).

Step 3. Multiply the value for kcal per minute by the number of minutes you participate in the activity. For example, if you do an activity for ten minutes, you would multiply the number in the column by 10. This gives the total number of kcal for that activity.

Consider the example on the next page for archery, which shows four different body weights (110, 117, 123, and 130 pounds) with the corresponding kcal value listed below the weight. The number of kcal expended for that activity represents the kcal value for one minute.

Your Body Weight, pounds

	110	117	123	130
Archery	3.3	3.4	3.6	3.8

If you weigh 130 pounds and perform archery for 30 minutes, then you would "burn" 3.8 kcal for each minute of archery or a total of 114 Kcal (3.8 x 30 min) over the 30-minute period. If you weighed 117 pounds, 3.4 kcal is the corresponding kcal value per minute. In using the tables, locate the column that comes closest to your own body weight. If your weight is below 110 pounds or above 269 pounds, then you will need to calculate the kcal values for your weight by using formula in the examples illustrated below and on page 8. You also can use this formula to determine the exact number of kcal for any body weight that falls between two columns.

Page 6

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