calories meme

A lot of times, we go for a walk, or work out in the gym, and have no real idea as to how many calories we just burned. While I am not a huge advocate of counting every calorie that you eat all day long, I do think that a little awareness goes a long way.  The same goes for what you chow down on after a workout, or, even if you haven’t worked out, but want to grab something quick.

Spend a little time reading through these two tables. You will hopefully find some activities in Table 1 that you do on a regular basis. Bear in mind that, as the table shows, you burn more calories for a particular activity, the more that you weigh. There is some variation, of course, such as yoga and Pilates and even weight lifting, can all burn more calories than the chart suggests, depending on the intensity, but these are still good guidelines.

Table 1: Activities and Calories Burned During 30 Minutes

Activity for 30 minutes

Calories burned if you weigh 110 lbs

Calories burned if you weigh 150 lbs

Calories burned if you weigh 200 lbs

Jogging 8 minute mile  312 425 567
Bicycling, 16-20 mph, very fast (cycling, biking, bike riding) 299 408 544
Inline Skating 299 408 544
Crewing 297 405 540
Brazilian Jiu Jitsu 252 344 458
Swimming laps freestyle, fast vigorous effort 249 340 454
Step aerobics with 10-12 inch step 249 340 454
Judo, karate, kick boxing, tae kwan do 249 340 454
Elliptical Trainer 225 306 408
Jogging 11.5 minute mile 225 306 408
Zumba ® Fitness 220 299  399
Jumping Jacks, vigorous 207 282 376
Basketball game 200 272 363
Circuit Training 200 272 363
 Water jogging 200 272 363
Calisthenics (pushups, sit-ups), vigorous effort 200 272 454
Hiking climbing hills carrying <10 lb load 177 242 322
Stationary Bike, moderate effort 175 238 318
Swimming laps freestyle, light to moderate effort 175 238 318
Bicycling, 10-12 mph, light (cycling, biking, bike riding) 150 204 272
Walking 3.5 mph uphill 150  204 272
Kayaking 125 170  227
Walking 4.0 mph (pretty brisk pace) 125 170 227
Belly dancing 112 153 204
Golf, carrying clubs 112 153 204
Golf, pulling clubs 107 146 195
Water aerobics 100 136 181
Gardening, general 100 136 181
Golf, using cart 87 119 159
Walking 3.0 mph (moderate pace, i.e. dog walking) 82 112 150
Cleaning, heavy vigorous effort 75 102 136
Weight lifting 75 102 136
Pushing or pulling stroller with child 62 85 113
Yoga 62 85 113
Pilates 62 85 113
Music playing, guitar, classical, folk (sitting) 50 68 91

Copyright 2005-2015 MyFitnessPal, Inc.

Now, compare these calories burned with the table below. This table shows some typical “fast foods” and their calorie counts.Check out 8 Ways To Kick The Junk Food Habit

Even if you avoid fast food like the plague, this information is still helpful. My vice used to be the Starbuck’s banana bread. Now, I see those almost 500 calories looking at me, and I stick with my drip coffee.

Table 2: Fast Food Calorie Cost

Fast Food Calories
McDonald’s
Big Mac     550
Premium SW Salad with grilled chicken   290
Egg McMuffin     290
Chicken McNuggets (6 pieces)   280
McDonald’s small fries   230
Medium Coca Cola   210
 
Taco Bell
Taco Salad with salsa and shell   790
Crunchwrap Supreme     540
Taco Salad without shell   420
Taco Bell Bean Burrito   370
 
Taco Del Mar
Chicken enchiladas (1 enchilada =662 g) note that servings come with 2 enchiladas 824
Super burrito with chicken, rice and refried beans 1140
Taco salad with chicken and refried beans 900
 
Pizza
Pizza Hut Veggie Lovers (1 large slice) 270
Domino’s Pepperoni Pizza (1 slice) 210
Pizza Hut Thin & Crispy Cheese Pizza (1 slice) 190
Ham & Pineapple Pizza (1 slice) 150
 
Subway
6” Cheesesteak sandwich 360
6” Meatball Marinara Sandwich 597
6” Chicken and bacon wrap 540
6” Honey Oat Bread 250
M & M cookie 210
Turkey Breast Wrap 190
 
Wendy’s
Wendy’s Classic Double Burger with Cheese 700
Wendy’s Southwest Taco Salad 440
Wendy’s Ceasar Chicken Wrap 430
Wendy’s Mandarin Chicken Salad 170
Wendy’s Small Coca Cola 140
 
Baskin Robbins
Two Scoop Hot Fudge Sundae (1 Sundae = 203 g) 530
Peanut Butter & Chocolate Ice Cream (4oz scoop =113 g) 318
Cappuccino Blast Small Frozen Yogurt (100g) 300
Mint Chocolate Chip Ice Cream (4oz scoop =113 g) 270
Chocolate Fudge Ice Cream (4oz scoop =113 g) 270
Rainbow Sherbet small (4 oz scoop= 113 g) 160
 
Starbucks
Banana walnut bread (1 slice) 490
Raspberry scone 440
Sesame bagel 440
Lowfat blueberry muffin 430
Cinnamon walnut coffee cake 360
Croissant 345
Tall Chai Tea latte with whole milk 270
Pumpkin spice latte nonfat, no whip (16 oz) 260
Tall mocha Frappuccino no whip 200
Tall iced carmel macchiato with whole milk (12 oz) 175
Tall soy latte 130
Tall Cappuccino with whole milk 120

Source: caloriecount.com

Please share with us what type of activities/exercises do you do to make it up for the treats you eat now and then. We´d love to hear from you.

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By yoursimplehealthylife.com

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