Caloric expenditure and its dietary equivalents
Caloric expenditure during sports activities and its food equivalents
| Type of Sport | Calories/hour* | What can be eaten “for this price” |
Benefits of the exercise |
| Badminton | 350 | 1.3 pork chops or 2 hot dogs, or 3.5 bananas | Excellent exercise for the heart and lungs, promotes flexibility and endurance. Has a good effect on strengthening back and shoulder muscles. Improves posture. |
| Ballet | 400 | 87 g of sponge cake | Develops overall body flexibility and mobility. |
| Jogging | 600 | 7 medium pieces of boiled sausage | Improves heart, lung function, and circulation. |
| Cycling | 660 | 97 g of walnuts | Strengthens legs and heart. The bent position of the cyclist may cause shallow breathing. It is better to ride a bike with a high handlebar, which helps maintain proper posture. |
| Windsurfing | 500 | 95 g of chocolate cookies | Requires good physical condition, a sense of balance, and swimming ability. Develops agility and muscle strength. |
| Water Skiing | 480 | 100 g of cervelat sausage | Requires good physical condition, a sense of balance, and swimming ability. Develops agility and muscle strength. You should have strong back muscles. |
| Volleyball | 350 | Omelet made from 3.3 eggs | Promotes strength and joint mobility, strengthens heart and lungs, positively affects posture. |
| Gymnastics | 440 | 100 g of sour cream | Develops flexibility and coordination. |
| Golf | 250 | 100 g of fried chicken leg | Maintains waistline. |
| Rowing | 840 | 140 g of fried pork ribs | Strengthens heart and lungs, body muscles. |
| Kayaking and Canoeing | 230 | 95 g of roasted duck | Strengthens upper body muscles. |
| Skating | 400 | 100 g of beef brisket | Improves posture and circulation. |
| Roller Skating | 350 | 96 g of ham | Improves posture and circulation. |
| Bowling | 270 | 1.8 sausages | Strengthens the throwing arm. |
| Equestrian Sports | 350 | 111 g of liver pâté | Active impact is only from jumping and long fast riding. |
| Skiing | 600 | 107 g of salami | Improves heart, lung function, and circulation. Requires good vestibular apparatus, develops joint mobility. |
| Sailing | 400 | 100 g of homemade sausage | Excellent exercise for the heart and lungs, promotes flexibility and endurance. Strengthens arm and thigh muscles. Requires swimming ability and certain physical training. |
| Swimming | 350 | 100 g of fried donuts | Develops overall mobility and strength, endurance. Strengthens heart and lungs. |
| Jumping Rope | 800 | 116 g of walnuts or pistachios | Makes calves and thighs leaner. |
| Archery | less than 200 | 100 g of sausages or 1 pack of ice cream | Develops arms, shoulders, chest. |
| Ballroom Dancing | 400 | 200 g of fried potatoes | Develops overall body flexibility, mobility, makes calves and thighs leaner. |
| Folk Dancing | 450 | 2 cream pastries | Develops overall body flexibility, mobility, makes calves and thighs leaner. |
| Modern Dancing | 600 | 100 g of sunflower seeds | Develops overall body flexibility, mobility, makes calves and thighs leaner. |
| Tennis (Large) | 440 | 83 g of milk chocolate or 89 g of dark chocolate | Helps strengthen abdominal muscles. |
| Table Tennis | 360 | 100 g of hot chocolate | Improves coordination, good exercise for foot muscles. |
| Fencing | 300 | 113 g of cheese omelet | Develops overall body flexibility. |
| Chechetk (step) | 400 | 120 g of rice | Develops overall body flexibility, mobility, makes calves and thighs slimmer. |
* Caloric expenditure varies depending on the intensity of physical exercises performed.
Table of caloric expenditure during common activities
| Type of activity | Calories/hour* |
| Driving a car | 101.0 |
| Tilling garden beds | 320.0 |
| Taking out the trash | 141.0 |
| Dusting | 80.0 |
| Ironing clothes, sitting | 125.0 |
| Ironing clothes, standing | 220.0 |
| Classroom activities, lessons | 80.0 |
| Playing board games | 50.0 |
| Playing guitar, sitting | 101.0 |
| Playing guitar, standing | 202.0 |
| Playing piano | 151.0 |
| Playing with children, actively | 375.0 |
| Playing with children, sitting | 141.0 |
| Feeding and dressing a child | 141.0 |
| Bathing a child | 188.0 |
| Washing windows | 280.0 |
| Mopping floors | 244.0 |
| Typing on a computer | 140.0 |
| Writing letters | 80.0 |
| Dressing, taking a shower | 93.0 |
| Singing | 128.0 |
| Whitewashing trees at the dacha | 135.0 |
| Everyday housework | 203.0 |
| Resting without sleep | 71.5–97.5 |
| Grocery shopping | 240.0 |
| Flying on an airplane | 92.0 |
| Planting trees | 384.0 |
| Cooking food | 171.0 |
| Preparing meals | 75.0 |
| Eating while sitting | 47.0 |
| Taking a bath | 47.0 |
| Walking with a stroller | 151.0 |
| Walking a dog | 200.0 |
| Weeding | 230.0 |
| Watching TV shows | 50.0 |
| Office work | 101.0 |
| Talking on the phone | 50.0 |
| Chopping wood | 508.0 |
| Manual snow removal | 412.0 |
| Fishing | 127.0 |
| Aerating the lawn | 300.0 |
| Picking fruits at the dacha | 320.0 |
| Creating snow figures, snowmen | 710.0 |
| Sleeping | 59.0 |
| Standing in line | 84.0 |
| Mowing the lawn | 200.0 |
| Cleaning the garage | 403.0 |
| Hair styling | 141.0 |
| Morning gymnastics | 195.0 |
| Studying in class | 112.5 |
| Walking (at a speed of 4.2 km/h) | 174.2 |
| Walking (at a speed of 5.8 km/h) | 174.2 |
| Vacuuming carpets | 205.0 |
| Cleaning plumbing fixtures | 275.0 |
| Cleaning glass, mirrors | 265.0 |
| Reading while sitting | 78.0 |
| Sewing | 119.0 |
* The calculations are provided for a person weighing 65 kg.