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Calorie Burning & Exercise

Calories Burned Per Hour - Household Chores

• Sitting, watching TV 100
• Standing 140
• Making beds 135
• Housework 150 to 250
• Strolling 210
• Raking leaves 225
• Lawn-mowing (power) 250
• Lawn-mowing (push mower) 300-400
• Gardening 300-450

Source: American Family Physician, June 1993

Exercise Calories Burned Per Hour

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

For more detailed lists, by weight, see the charts below.

New Y ear's Resolutions & Weight Loss

Exercise & Food Chart in Excel - Free Template! Click here to go to downloads.

BMI - What Is It and Is Mine Too High? Click here to check your height and weight against a BMI table.

Getting through a Plateau - see bottom of links page.

GET A WEIGHT LOSS DIARY FREE

Click here to download our 16-week weight loss diary and calendar (in Word). Or go to our downloads page for more!

NEW - Here is our 3-month 2004 food diary and exercise calendar, also in Word.

Click here if you want a PDF version of the 16-week food diary (99 pages).

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