your goals. The American College of Sports Medicine (ACSM) recommends that we try to accumulate at least 30 minutes of moderate-intensity exercise on most days of the week. In terms of caloric expenditure, the ACSM recommends minimal thresholds of approximately 1000 calories burned each week or roughly 200 calories burned a day from exercise. However, to achieve optimal physical activity levels or to lose weight, the goal should be to have a weekly caloric expenditure closer to 2000 calories burned, as health and fitness permits. When you are trying to lose weight you need to decrease your caloric intake and expend more calories from exercise. This section is designed to help you determine approximately how many calories you are burning during each exercise session. This will help you keep track of how much you
need to exercise to either lose weight or to improve your fitness level. Since there are 3500 calories in 1 pound, if you have a caloric deficit of 500 calories a day (which means you burn 500 more calories than you consume), times 7 days, you will lose approximately 1 pound a week. The best way to achieve this caloric deficit is to reduce the number of calories you eat per day by 250 and to burn off 250 with exercise.
Determination of caloric expenditure from physical activity:
To determine how many calories you are burning from a given physical activity, you need to know three things: (1)your body weight in kilograms (There are 2.2 pounds in 1 kilogram, so to get kilograms from pounds, divide the number of pounds you weigh by 2.2 and you have your body weight in kilograms), (2)the amount of time you performed the physical activity for and (3)the rate of energy expenditure (expressed as METS), which you will determine from the table below. A MET or metabolic equivalent, is a way of expressing the rate of energy expenditure from a given physical activity. 1 MET is defined as the energy expenditure for sitting quietly, which for the average adult is approximately 1 kilocalorie per kilogram of body weight per hour burned, or in other words, 1 MET is equal to 1 calorie burned per kilogram of body weight per hour. So if you weigh 60 kilograms, your energy expenditure for
sitting quietly is approximately 60 calories, meaning you burn 60 calories per hour just from sitting quietly.
To determine the number of calories you are expending from an activity, you multiply your body weight (in
kilograms) by the MET value (from the table below) and the duration of the activity (in hours-take the number of minutes you exercise and divide by 60). For example, if you weigh 60 kilograms (kg) and you bicycle at a 4 MET value for 40 minutes, you will have expended the following number of calories:
4 (METS) X 60 (kg) X (40/60) (time) = 160 calories.
If you want to know how many calories you expended per minute of exercise, take the total number of calories expended and divide by the time in minutes. So for the example above, if you divide 160 by 40, you get 4 calories burned each minute of exercise.
The following table lists the MET values for many common activities. Look at the table for the activity
that most closely resembles what you do, to get the MET value. This list does not cover every activity. If there is something you do that is not on the list, please contact the Fitmaster for information about the MET value of that activity. The Fitmaster has MET values for many different activities, including housework, occupation, and other miscellaneous activities.
MET Value Table
| Activity | MET Value | Activity | MET Value |
| Bicycling: leisure | 4 | Golf: general | 4.5 |
| Bicycling: 10-11.9 mph, light | 6 | Golf: carrying clubs | 5.5 |
| Bicycling: 12-13.9 mph, moderate | 8 | Golf: pulling clubs | 5 |
| Bicycling: 14-15.9 mph, vigorous | 10 | Golf: using power cart | 3.5 |
| Bicycling: 16-19 mph, racing | 12 | Tennis: general | 7 |
| Bicycling: > 20 mph, racing | 16 | Tennis: doubles | 6 |
| Stationary bicycling: very light | 3 | Tennis: singles | 8 |
| Stationary bicycling: light | 5.5 | Walking: <2.0 mph-very slow | 2 |
| Stationary bicycling: moderate | 7 | Walking: 2.0 mph-slow | 2.5 |
| Stationary bicycling: vigorous | 10.5 | Walking: 2.5 mph | 3 |
| Stationary bicycling: very vigorous | 12.5 | Walking: 3.0 mph-moderate | 3.5 |
| Circuit resistance training | 8 | Walking: 3.5 mph-brisk | 4 |
| Resistance training: light | 3 | Walking uphill: 3.5 mph | 6 |
| Resistance training: vigorous | 6 | Walking: 4.0 mph-very brisk | 4 |
| Stretching, yoga | 4 | Walking: 4.5 mph-very, very brisk | 4.5 |
| Water aerobics | 4 | Walking: for pleasure-with the dog | 3.5 |
| Aerobics: general | 6 | Walking: to work or class | 4 |
| Aerobics: low impact | 5 | Swimming: laps-freestyle-vigorous | 10 |
| Aerobics: high impact | 7 | Swimming: laps-freestyle-light/moderate | 8 |
| Jogging: general | 7 | Swimming: backstroke-general | 8 |
| Running: 5 mph (12 min. mile) | 8 | Swimming: breaststoke-general | 10 |
| Running: 5.2 mph (11.5 min.mile) | 9 | Swimming: butterfly-general | 11 |
| Running: 6 mph (10 min. mile) | 10 | Swimming: leisurely-not laps | 6 |
| Running: 6.7 mph (9 min. mile) | 11 | Swimming: sidestroke-general | 8 |
| Running: 7 mph (8.5 min. mile) | 11.5 | Skiing: general | 7 |
| Running: 7.5 mph (8 min. mile) | 12.5 | Skiing: cross-country, light effort | 7 |
| Running: 8 mph (7.5 min. mile) | 13.5 | Skiing: cross-country, moderate effort | 8 |
| Running: 8.6 mph (7 min. mile) | 14 | Skiing: cross-country, vigorous effort | 14 |
| Running: 9 mph (6.5 min. mile) | 15 | Skiing: downhill, light effort | 5 |
| Running: 10 mph (6 min. mile) | 16 | Skiing: downhill, moderate effort | 6 |
| Running: 10.9 mph (5.5 min.mile) | 18 | Skiing: downhill, vigorous effort | 8 |
| Running: cross-country | 9 | Calisthenics-pushups, situps-vigorous | 8 |
| Running: up stairs | 15 | Calisthenics-light/moderate-back exercises | 4.5 |
I hope you will find this section to be a useful tool to help you determine how many calories you are burning with each activity you perform. Use this section to help you maximize your fitness program and take care of your body.
*The information for this section was provided by B.E. Ainsworth, W.L. Haskell, A.S. Leon, D.R. Jacobs, Jr.,H.J.Montoye, J.F.Sallis and R.S. Paffenbarger, Jr. from the article entitled Compendium of Physical Activities:Classification of Energy Costs of Human Physical Activities, found in Medicine and Science in
Sports and Exercise, Vol. 25, No.1, 1993.
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