Calculating Weight Loss/Gain

The only assured way of losing weight, in a healthy manor, is to control your calorie consumption. I have compiled a chart to show you some great activities for losing weight and how many calories per minute you burn while performing these activities.

About 3,500 calories adds up to about 1 pound of fat. This applies whether they are food calories coming in, or calories (burned by exercise) going out. If you eat 3,500 calories more than your body needs, you will put on about 1 pound. If you use up 3,500 calories more than you eat, you will lose about 1 pound in weight.

How to use this chart:

1. Pick your activity of choice (for the example I will use volleyball)

2. Find the Calories per minute under your weight, (I will use 200lbs so 11.6CPM)

3. Now take 1 pound of calories (3500) and divide by your CPM (3500/11.6=302)

4. You will have to exercise for 302 minutes to burn one pound (or 5 hours)

Many factors affect this. How hard you play will increase your CPM. 3500 is just the average number of calories to burn one pound, your body may need more or less.

Exercise will also increase your muscle mass and you may have a net loss/gain of 0 lbs, but be thinner as muscle is 4 times denser then fat.

When you plan your routine, a chart like this will help you decided what activities you must do to meet your goal. Some of the more strenuous activities require less time to burn the same number of calories.

Calories per minute of exercise (CPM)

Weight (lbs) 100-125 125-150 150-175 175-200

Basketball full court 9.8 11.2 13.2 14.5
Bicycling -Stationary 10 mph

5.5

6.3 7.8 8.3
Bicycling -Stationary 20 mph 11.7 13.3 15.6 17.8
Bicycling – 10 mph 5.5 6.3 7.8 14.5
Dancing – Rock & Roll 3.3 3.8 4.4 4.9
Jogging – 5 mph 8.6 9.2 11.5 12.7
Running – 8 mph 10.4 11.9 14.2 17.3
Sex – active 3.9 4.3 5.6 5.9
Skating – fast 8.1 9.3 10.9 12
Skiing – down hill 7.8 10.4 12.3 13.3
Skiing – cross country 13.1 15 17.8 19.4
Snow shoveling – light 7.9 9.1 10.8 12.5
Snow shoveling – heavy 13.8 15.7 18.5 20.5
Swimming – 20 yds. a min. 3.9 4.5 5.3 6.8
Swimming – 60 yds. a min. 11 12.5 14.8 17.9
Volleyball 7.8 8.9 10.5 11.6
Walking 4 mph 4.5 5.2 6.1 6.8
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