Essential Information for Sedimentary and Active Teens/Adults:
Daily Value
Grains Fruits Veggies Milk/Dairy Meats and Beans
6-8 oz 2-3 cups 2-3 cups 3 cups 5-6 oz
Water Fats/Oils
48-64 oz 1-1.5 oz
Discretionary Calories (extras): about 290 calories
Glycemic Index (GI): low: less than 55, moderate: 55 to 70, high: more than 70
Wake up/Throughout the day: Low, Before workouts: Moderate, After workouts: High
Protein Needs: 0.8g to 1.1g for each 1 kg (2.2 lbs) of body weight
140 lbs / 2.2 lbs = 64 kg x 1.05g = 67g of protein each day
Burning Calories Chart
Do you know how many calories you burn while being active?
This is quite simple and no need for a long explanation. Look below to see how many calories you would burn while being active. For most all low-
Keep in mind of you current body weight when you are trying to burn calories. The calories burned below are based on a 150 pound (lbs) person.
Calories Burned Chart in pounds (lbs): 4 or lower –
Example: 136 pounds (lbs) = round up to 140 pounds (lbs)
30 to 60: subtract 2 calories from each activity for each minute below (Young children should only be in this range)
70 to 110: subtract 1 calorie from each activity for each minute below
120 to 150: keep the same
160 to 190: add 1 calorie from each activity for each minute below
200 to 240: add 2 calories from each activity for each minute below
250 to 280: add 3 calories from each activity for each minute below
290 or more: add 4 calories from each activity for each minute below
Walking: 4 calories for each 1 minute of exercise
Swimming –
Swimming –
Jogging (3-
Light Running (7-
Bike Riding –
Bike Riding –
Bike Riding –
Stationary Bike –
Stationary Bike –
Weight Lifting –
Weight Lifting –
Bowling: 3 calories for each 1 minute of exercise
Backpacking: 8 calories for each 1 minute of exercise
Aerobics –
Aerobics –
Rope Jumping: 11 calories for each 1 minute of exercise
Rock Climbing: 12 calories for each 1 minute of exercise
Basketball –
Basketball –
Skateboarding: 5 calories for each 1 minute of exercise
Skating –
Skating –
Power Yoga: 5 calories for each 1 minute of exercise
Surfing: 3 calories for each 1 minute of exercise
Snowboarding/Skiing –
Stretching/Yoga: 4 calories for each 1 minute of exercise
Tennis –
Tennis –
Soccer –
Soccer –
Volleyball –
Volleyball –
Softball/Baseball: 5 calories for each 1 minute of exercise
Golfing: 5 calories for each 1 minute of exercise
Sit-
Sit-
Sports –
12 calories for each 1 minute of exercise
Non-
This will show you how many calories you burn every minute and every hour for doing non-
Sitting while talking on the phone: 1 minute –
Example: talking on the phone for 45 minutes (45 x 1.9 = 85.5 calories burned)
Standing: 1 minute –
Example: standing for 48 minutes (48 x 2.5 = 120 calories burned)
Driving a car: 1 minute –
Example: driving your car for 50 minutes (50 x 2.53 = 126.5 calories burned)