Weight (approx pounds)

220

Activity Calories burned per minute

Bike - Stationary 11.6

Food Calories Serving Size

Banana 105 1

Minutes to burn calories 9

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Activity 120 140 160 180 200 220
Aerobics - Low impact 4.5 5.3 6.0 6.8 7.5 8.3
Aerobics - Step 7.7 9.0 10.3 11.5 12.8 14.1
Basketball - Shooting Hoops 4.0 4.7 5.4 6.1 6.8 7.4
Bicycling - 12 - 14 mph mode 7.2 8.4 9.6 10.9 12.1 13.3
Bike - Stationary 6.3 7.4 8.4 9.5 10.6 11.6
Bowling 2.7 3.1 3.6 4.0 4.5 4.9
Boxing - Punching bag 5.4 6.3 7.2 8.1 9.0 9.9
Chopping Wood 5.4 6.3 7.2 8.1 9.0 9.9
Circuit Training 7.2 8.4 9.6 10.9 12.1 13.3
Cleaning House 2.7 3.1 3.6 4.0 4.5 4.9
Cooking 1.8 2.1 2.4 2.7 3.0 3.3
Dancing 4.0 4.7 5.4 6.1 6.8 7.4
Elliptical Trainer 6.5 7.6 8.7 9.8 10.9 11.9
Football - Touch or Flag 7.2 8.4 9.6 10.9 12.1 13.3
Gardening 4.0 4.7 5.4 6.1 6.8 7.4
Golf - Carrying clubs 4.0 4.7 5.4 6.1 6.8 7.4
Golf - Using Cart 3.1 3.7 4.2 4.7 5.3 5.8
Heavy Lifting > 75lbs 6.8 7.9 9.0 10.2 11.3 12.4
Hiking 5.4 6.3 7.2 8.1 9.0 9.9
Martial Arts 9.0 10.6 12.1 13.6 15.1 16.6
Mowing Lawn - Power Mowe 4.9 5.8 6.6 7.5 8.3 9.1
Playing with Kids 3.6 4.2 4.8 5.4 6.0 6.6
Racquetball 6.3 7.4 8.4 9.5 10.6 11.6
Reading - Sitting 0.9 1.0 1.2 1.3 1.5 1.6
Rock Climbing 9.9 11.6 13.3 15.0 16.6 18.3
Rope Jumping 9.0 10.6 12.1 13.6 15.1 16.6
Running - 12 minute mile 7.2 8.4 9.6 10.9 12.1 13.3
Running - 9 minute mile 9.9 11.6 13.3 15.0 16.6 18.3
Shopping 2.0 2.4 2.7 3.1 3.4 3.8
Shoveling Snow 5.4 6.3 7.2 8.1 9.0 9.9
Sitting - Light Office Work 1.3 1.5 1.8 2.0 2.2 2.4
Skiing - Downhill 5.4 6.3 7.2 8.1 9.0 9.9
Sleeping 0.8 0.9 1.0 1.2 1.3 1.4
Soccer 6.3 7.4 8.4 9.5 10.6 11.6
Softball or Baseball 4.5 5.3 6.0 6.8 7.5 8.3
Stair Machine 8.1 9.5 10.9 12.2 13.6 14.9
Swimming Laps 9.0 10.6 12.1 13.6 15.1 16.6
Tennis 6.3 7.4 8.4 9.5 10.6 11.6
Walking - 15 minute mile 4.5 5.3 6.0 6.8 7.5 8.3
Walking - 20 minute mile 3.0 3.5 4.0 4.5 5.0 5.5
Watching TV 0.9 1.0 1.2 1.3 1.5 1.6
Weight Lifting - Light 2.7 3.1 3.6 4.0 4.5 4.9
Weight Lifting - Vigorous 5.4 6.3 7.2 8.1 9.0 9.9
Yoga - Mild 2.2 2.6 3.0 3.4 3.7 4.1

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 Food Item Measure Calories
Almonds, dried 60mL 208
Apple juice, ready-to-drink 125mL 59
Apple with skin (7cm.diam) 1 72
Avocado 1/2 161
Bacon, pork, broiled, fried 3 slices 130
Bagel, plain (10cm diam) 1 195
Banana 1 105
Banana bread 1 slice 196
Beans, kidney, canned, not drained 175mL 161
Beans, baked, plain, canned 175mL 177
Beans, snap (green, yellow, Italian), 125mL 22
Beef, Ground, lean, crumbled, pan- 75g 194
Beef, Ground, regular, crumbled, pa 75g 243
Beef, Rib steak, lean + fat, broiled 75g 232
Beef, Sirloin tip roast, lean + fat, ro 75g 156
Beer, light (4% alcohol) 1 bottle 99
Beer, regular (5% alcohol) 1 bottle 140
Blueberries, raw 125mL 44
Bologna (baloney), beef and pork 2 slices 153
Bread stick, plain (19cm X 2cm) 1 41
Bread, mixed-grain 1 slice 88
Bread, white, commercial 1 slice 93
Bread, whole wheat, commercial 1 slice 86
Breakfast English muffin egg, chees 1 289
Broccoli, chopped, boiled, drained 125mL 29
Burrito with beans and cheese 1 189
Cabbage, green, shredded, raw 125mL 9
Caesar Salad 250mL 179
Caesar salad with chicken 500mL 491
Carrots, raw 1 medium 25
Cashews, roasted, salted 60mL 199
Celery, raw 1 stalk 6
Cereal, All Bran, KelloggsTM 125mL 92
Cereal, Cheerios, regular General M 250mL 95
Cheese crackers, small 15 75
Cheese puffs or twists 250mL 205
Cheese, Cheddar 50g 202
Cheeseburger, double + cond + veg 1 650
Cheeseburger, single patty, plain 1 319

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Cherries, sweet 10 43
Chicken chow mein 250mL 200
Chicken fried rice 250mL 343
Chicken nuggets 6 285
Chicken pot pie, commercial, indivi 1 serving 494
Chicken, breast, meat and skin, roa 75g 142
Chicken, broiler, breast, meat, roas 75g 119
Chili con carne 250mL 270
Clementine 1 35
Club sandwich 1 558
Coffee, latte 250mL 101
Cola 250mL 110
Cookies, sugar 2 143
Corn, sweet, canned, niblets 125mL 88
Corned beef, brisket, cooked 2 slices 101
Croissant, butter 1 231
Danish pastry, fruit (11cm diam) 1 263
Deli meat, beef, thin sliced 4 slices 83
Deli meat, chicken breast roll 2 slices 75
Deli meat, ham, regular (11% fat) 2 slices 91
Doughnut, cake-type, plain (8cm d 1 198
Egg, fried 2 large 173
Egg, hard-boiled 1 large 78
Eggnog 250mL 362
Fish fillet, battered and fried 1 265
Fish sandwich with breaded fish 1 523
French fries 20-25 fries 236
French fries, frozen, home-baked 20 strips 96
Frozen yogourt, chocolate 125mL 116
Garden Salad 250mL 47
Garlic bread 2 slices 192
Ginger ale 250mL 88
Granola bar, soft, nuts and raisins 1 127
Grapefruit juice, unsweetened 125mL 50
Grapefruit, white 1/2 39
Grapes 20 69
Gravy, beef, canned 60mL 31
Gravy, chicken, canned 60mL 48
Greek Salad 250mL 139
Halibut, baked or broiled 75g 105

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Ham, lean, roasted 75g 118
Hamburger, double patty + condim 1 576
Hamburger, single patty, plain 1 275
Hot chocolate, powder + water 250mL 160
Hot-dog, plain 1 242
Ice cream cone, vanilla, soft serve 1 266
Ice cream, vanilla, low fat 125mL 117
Jams and preserves 15mL 56
Lamb, American, loin, cooked 75g 232
Lettuce, romaine, shredded 250mL 10
Lobster, boiled or steamed 125mL 75
Macaroni and cheese (Kraft Dinner 250mL 395
Macaroni, cooked 250mL 209
Mango 1/2 67
Margarita 125mL 246
Melon, cantaloupe, cubes 125mL 29
Milk chocolate, bars or chips 1 bar 268
Milk shake, chocolate 250mL 223
Milk shake, vanilla 250mL 195
Milk, chocolate, 1% M.F. 250mL 166
Milk, partly skimmed, 2% M.F. 250mL 129
Mixed nuts, roasted, salted 60mL 206
Muffin, bran, homemade 1 199
Mushrooms, raw 3 medium 12
Mussels, boiled or steamed 15 small 129
Oatmeal, instant, regular 1 packet 112
Olives, pickled, canned or bottled 4 23
Onion rings, breaded and fried 8-9 276
Orange 1 62
Orange juice, ready-to-drink 125mL 58
Oysters, boiled or steamed 6 medium 58
Peach 1 38
Peanut butter, smooth type, light 30mL 190
Peanuts, all types, shelled, roasted 60mL 217
Pear with skin 1 96
Peas, green, canned, drained 125mL 62
Pepper, sweet, green, raw 1/2 16
Pepperoni, pork, beef 10 slices 252
Pizza with cheese (12") 1/6 210
Pizza with cheese and pepperoni (1 1/6 219

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Plum 1 30
Popcorn, Air-popped 250mL 32
Popcorn, Microwave, low fat 250mL 34
Popsicles 1 54
Pork, Centre cut, loin, pan-fried 75g 208
Pork, Spareribs, lean + fat, braised 75g 251
Pork, Tenderloin, lean, roasted 75g 108
Potato chips, plain 1 small bag 230
Potato, baked, flesh and skin 1 161
Poutine 250mL 380
Pretzels, hard, plain, salted 10 sticks 19
Prunes, dried 3 60
Raisins 60mL 110
Rice cakes, plain 1 35
Rice, brown, long-grain, cooked 125mL 115
Rice, white, long-grain, cooked 125mL 109
Roll, dinner, white 1 85
Roll, dinner, whole wheat 1 75
Salami, beef and pork 2 slices 118
Salmon, baked or broiled 75g 155
Saltine (oyster, soda, soup) 4 51
Sausage, breakfast, cooked 1 51
Scallops, cooked, steamed 6 medium 87
Sherbet, orange 125mL 113
Shrimp, boiled or steamed 6 medium 30
Shrimp, breaded and fried 6 medium 160
Sole (flatfish), baked or broiled 75g 88
Soup, Chicken noodle 250mL 79
Soup, Cream of mushroom 250mL 137
Spaghetti, cooked 250mL 209
Spirits (gin, rum, vodka, whisky) 50mL 109
Sports drink, fruit flavour Gatorad 250mL 67
Stir fry with beef 250mL 290
Strawberries 7 27
Submarine sandwich (6"), cold cuts 1 456
Sushi with fish 4 164
Sushi with vegetables, no fish 4 122
Taco with beef, cheese, salsa, veg 1 168
Tangerine (mandarin) 1 45
Tofu, regular, firm and extra firm 150g 189

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Tomato juice 125mL 22
Tomato sauce, canned 125mL 41
Tomatoes, raw 1 22
Tortilla chips, nacho 1 small bag 249
Trail mix, regular 60mL 176
Tuna, light, canned in water, draine 75g 87
Tuna, light, canned with oil, draine 75g 149
Vegetable juice cocktail 125mL 24
Wiener (frankfurter), beef 1 104
Wine, table, red 125mL 90
Wine, table, white 125mL 85
Yogourt, plain, 1-2% M.F. 175mL 114
Yogourt, vanilla or fruit, 1-2% M.F. 175mL 183

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