Burn ‘EM Off
Amount of exercise time in minutes to burn the calories for 73 kg person
Food Item
Poori1 pcs
Bhatura1 pcs
Vada Pav1 pcs
Samosa1 pcs
Cheese Pan Pizza1 medium slice
Cheese Pan Pizza1 large slice
Coca Cola355 ml can
Fafda 50 gms
Jalebi 1 piece 22 gms
French Fries Medium
Potato chips one bag 50gms
Chiwda 1 bag 50 gms
Raj Kachori 1 piece
Veg Burger 1
Ghee one teaspoon 5 ml
Kaju Katli 1 piece 25 gms
Ladoo 1 piece 45 gms
Sonpapdi 1 piece 30 gms
Calories Walking3.2 km / hr Walking5.5 km / hr Running5 km / hr Running13 km / hr Yoga Hatha Aerobics Low Tennis Swimming Moderate
162 48 31 16 11 53 27 17 23
230 68 44 23 16 75 38 24 33
275 81 53 27 19 90 45 28 39
230 68 44 23 16 75 38 24 33
230 68 44 23 16 75 38 24 33
350 103 67 35 24 115 58 36 50
140 41 27 14 10 46 23 14 20
268 79 51 27 19 88 44 28 38
100 29 19 10 7 33 16 10 14
340 100 65 34 24 111 56 35 48
250 74 48 25 17 82 41 26 35
285 84 54 28 20 93 47 29 40
475 140 91 47 33 156 78 49 67
390 115 75 39 27 128 64 40 55
45 13 9 4 3 15 7 5 6
126 37 24 12 9 41 21 13 18
194 57 37 19 14 64 32 20 28
160 47 31 61 11 52 26 16 23
Activities to burn calorie ( 1 hour duration ) Weight of person & calories burned
73 kgs 91 kgs 109 kgs
Aerobics, high impact 533 664 796
Aerobics, Low Impact 365 455 545
Aerobics, Water 402 501 600
Backpacking 511 637 763
Basketball Game 548 728 827
Bicycling < 10 mph, Leisure 292 364 436
Bowling 219 273 327
Canoeing 256 319 392
Dancing, Ballroom 256 319 382
Elliptical trainer, moderate effort 365 455 545
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rope jumping 861 1074 1286
Rowing, stationary 438 546 654
Running, 5 km per hour 606 755 905
Running, 13 km per hour 861 1074 1286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming laps, light or moderate 423 528 632
Swimming laps, vigorous 715 892 1068
Tae kwon do 752 937 1123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 3.2 km per hour 204 255 305
Walking, 5.5 km per hour 314 391 469
Yoga, hatha 183 228 273
Yoga, power 292 364 436

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.