I have discussed this before if you want to loose 1 pound of fat then you need tp burn 3,500 calories. If you’re trying to lose weight, most nutritionists and physicians classify “healthy weight loss” as losing around a pound of week.
Understand How Calorie Burning Works
First, in order to understand how calorie burning works you should learn about how many calories you should be burning each day. Another thing to note is that your body burns calories to provide energy to support three functions:
1) Basal Metabolic Rate (BMR)
You guys must be wondering what is BMR, well it is the calories that are burnt while you are in a resting position for example when you are sleeping. BMR accounts for around 60% of the calories burned each day for the average person.
2) Physical Activity to Burn Calories
These are calories burned by doing activities that require movement. If you think about it could be any sort of activity for example taking your dog for a walk or doing house chores. On average, people burn about 30% of their daily calories by doing physical activity.
3) Diet Thermogenesis
Thermogenesis is the process by which the body generates heat, or energy, by increasing the metabolic rate above normal. So, diet thermogenesis means the calories burned in the process of eating, digesting, absorbing and using food.
The Chart
Now, let’s look at a calorie burning chart that shows some different activities and see how many calories you burn while doing them (please note that this table gives estimates. The actual number of calories you burn may be slightly higher or lower, depending on your body composition and activity level):
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| ACTIVITY | CALORIES USED: |
| Sleeping | 60 per hour |
| Sitting on Couch | 75 per hour |
| Grocery Shopping | 90 per hour |
| Doing Light Household Chores | 95 per hour |
| Standing in Line | 100 per hour |
| Playing with Your Dog | 115 per hour |
| Playing with Kids (not rigorous) | 120 per hour |
| Driving | 120 per hour |
| Walking | 130 per hour |
| Shopping | 135 per hour |
| Eating | 140 per hour |
| Bowling | 145 per hour |
| Household Chores (vacuuming or scrubbing) | 225 per hour |
| Yoga (breaking a sweat) | 230 per hour |
| Gardening | 230 per hour |
| Brisk Walking | 250 per hour |
| Playing Golf (riding in a golf cart) | 250 per hour |
| Softball | 260 per hour |
| Skateboarding | 275 per hour |
| Mowing the lawn (push mower) | 295 per hour |
| Playing Golf (walking w/ bag) | 300 per hour |
| Lifting Weights | 300 per hour |
| Volleyball | 340 per hour |
| Hiking | 390 per hour |
| Shoveling Snow | 400 per hour |
| Power Walking | 400 per hour |
| Playing Basketball or Racquetball | 460 per hour |
| Tennis | 510 per hour |
| Swimming | 520 per hour |
| Bicycling (fast pace) | 530 per hour |
| Circuit Weight Training | 540 per hour |
| Stairclimber in a Gym | 600 per hour |
| Jogging (5 miles per hour) | 600 per hour |
| Running | 700 per hour |
| Bicycling | 710 per hour |
| Water Aerobics | 720 per hour |
| Step Aerobics | 750 per hour |
| Spinning Class in a Gym | 820 per hour |
| Elliptical Rider or Rowing Machine | 850 per hour |
| Jump Rope | 900 per hour |
| Running (fast pace) | 1000 per hour |