Exercise Calorie Counter
&
 Exercise: Food Converter
  • How many Calories can I "burn" with exercise?  How much body fat is that equivalent to?
  • How much body fat would I "burn" if I did this amount of exercise every day for a year? 
  • How many exercise calories do I need to burn to "earn" a stubby of beer?

Complete the following test to find the answers to the above questions.

Have you participated in any of the following activities today and, if so, for how many minutes?

Light Exercise
(4  to 6 Cals per minute):		 Moderate Exercise
(7 to 9 Cals per minute):		 Heavy Exercise
(10 to 12 Cals per minute):
Activity

Minutes
1 Walking, slow
2 Cycling, light
3 Gardening, light
4 Golf, social 
5 Tennis, doubles
6 Housework, cleaning
7 Rebounding, light
8 Canoeing
9 Table tennis
10 Horse-riding
11 Ice-skating
12 Roller-skating
13 Skate-boarding
14 Sexual Activity
Activity

Minutes
15 Walking, brisk
16 Cycling, moderate
17 Swimming, crawl
18 Weight-training, light
19 Tennis, singles
20 Racquet, sports
21 Rebounding, moderate
22 Football
23 Basketball
24 Volleyball, advanced
25 Snow skiing, downhill
26 Aquarobics, light
27 Sexual Activity*
  *For a man, the sexual energy output from foreplay to orgasm is roughly equivalent to a 15 minute walk at 4km/hr followed by climbing up 20 steps in 10 seconds
Activity

Minutes
28 Power walking; jogging
29 Cycling, vigorous
30 Swimming, strenuous
31 Weight training, heavy
32 Wrestling/Judo, advanced
33 Racquet Sports, advanced
34 Skipping rope
35 Boxing
36 Basketball, pro
37 Climbing stairs
38 Skiing, cross country
39 Aquarobics, advanced
40 Dancing, strenuous
  Note:  Only those sports or activities that are sustained over a period of time (eg jogging) qualify for heavy exercise.  Stop-start sports such as tennis are "moderate" on average.

TOTAL ENERGY EXPENDED WITH EXERCISE (Cal)

 

Calories, or Kilojoules
which is equivalent to grams of body fat.

FREQUENTLY ASKED QUESTIONS

What can I achieve in a year with this amount of exercise daily?

If you did the same amount of exercise every day for a year, theoretically you could burn grams, or kilograms, of fat over the same period.  However, when you begin to exercise, it takes the body about 30 to 40 minutes of moderate exercise to even begin to burn fat as a fuel. 

The good news is that the more regularly you exercise, the more efficient you body becomes at burning fat and the more likely that your exercise routine will reduce your weight.

What amount of exercise do I need to do to earn a "treat" or "indulgence" now and again?

The amount of exercise calculated above is equivalent in calories to the following amounts of particular foods:

  Food Number of serves
  Meat Pie 170g (individual serve size) meat pies
or Coke, 375ml can/bottle cans of coke
or Potato Crisps, 30g packet packets of crisps
or Mars Bar, 60g Mars Bars
or Beer, full strength, 375ml can/stubby cans/stubbies of beer
or Doughnuts, 40g doughnuts
or Sweet Biscuits, 10g plain sweet biscuits
or Cake, 40g slice slices cake
or Chocolate, 50g (small bar) small chocolate bars
or Cream/Mayonnaise, 1 tablespoon (20g) tablespoons
or Soft Drink, 375 ml can cans soft drink
or Hot Chips, 10g each hot chips
or Icecream, 35g scoop scoops ice cream
or Alcoholic Drinks standard drinks
or Butter/Margarine/Oil, 20g tablespoons tablespoons

Download Treat:Exercise Ready Reckoner

Did you find the test above useful?

There have been visitors since
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 1 January 2000.

Copyright © 2004 All Rights Reserved.
Created by Roy Price, EthiCal Nutrition Services,
POBox 1326, Alice Springs, Australia

 

How many kilojoules (kJ) of energy are equivalent to 1 kg of body weight, i.e. without taking in extra nutrition, how many kJ would I need to use to lose 1 kg of body weight?

If you're talking about losing 1 kg of body fat, you need to use 39,000 kJ of energy. If the body weight lost is mostly fat but also some lean body mass (as commonly happens when weight is lost), a little under 30,000 kJ is the amount of energy that needs to be expended. In other words, all other things being equal, if you weigh about 65 kg you need about 2 weeks of jogging 40-50 km per week to lose just one kilogram. No wonder people have trouble losing weight!

Source: http://www.nutritionaustralia.org/Food_Facts/FAQ/kJ_body_kg_faq.asp

 

 

 

 

 

 

 

 

 

 

Extramarital Sex Hazardous to Health, Doctor Says, Tue Dec 3, 2002

HAMBURG (Reuters) - Extramarital sex can increase your risk of having a heart attack, a British cardiologist has told a congress on sexual health in the German city of Hamburg.

Graham Jackson, a heart specialist at St. Thomas's Hospital in London, found couples in long-term relationships were far less likely to have heart attacks while having sex than those having affairs or one-night stands.

"We found that 75% of the cases of sudden death during sexual activity involved people who were taking part in extramarital sexual intercourse," Jackson told the European congress late Monday.

He added the danger of having heart failure during extramarital sex was exacerbated even further when there was a significant difference in age between the partners.

Jackson said that even though heart rates accelerate considerably during all sexual activity, his research found "couples in long-term relationships in general hardly faced any risk of heart failure."

At a congress on sexual health in the German city of Hamburg, a British cardiologist said his measurements on blood pressure and heart rates found sex is generally comparable to a brisk 20-minute walk, with an orgasm putting a strain on the heart similar to an ensuing walk up a flight of stairs.

"All in all, only 1% of all heart attacks are triggered by sexual activity," Jackson said.