Burning Calories, some examples:

(3500 calories = 1 pound of body weight)

Walking: 2 mph: 150 cal/hr

Walking:  4 mph: 330 cal/hr

Running: (approximately 100 calories per mile)

Jogging: 5 mph, 640 cal/hr

Moderate running: 6 mph, 750 cal/hr

Fast running: 10 mph 1200 cal/hr

Tennis (singles): 420 cal/hr

Sitting: 100 cal/hr

Standing: 140 cal/hr

Housework: 180 cal/hr

Sleeping or lying down: 80 cal/hr

Deskwork: 110 cal/hr

Driving: 120 cal/hr

Eating: 2 cal/min

Consuming Calories, some examples:

Breakfast:

Plain bagel (3.5 in): 195 cal

Special K (1 cup): 110 cal

Cheerios (3/4 cup): 110 cal

Cheerios w/ almonds (3/4 cup): 120 cal

Cornflakes (1 cup): 110 cal

Orange juice (1 cup): 112 cal

Lunch:

Plain hamburger: 275 cal

Peanut butter sandwich: 180 cal

Dinner:

Macaroni (1 cup): 192 cal

2 oz dinner rolls: 140 cal

Pizza Hut cheese pizza: 280 cal

Fast Food:

McDonald’s Premium Crispy Chicken Club Sandwich: 680 cal

McDonald’s Hamburger: 260 cal

8 fl oz Coke: 77.5 cal

8 fl oz Diet Coke: 0 cal

BK Whopper w/ mayo: 670 cal

BK Cheeseburger: 375 cal

Scenarios

These scenarios are examples to understand the effect of calories on weight. These are simple examples without considering the person’s health, other activities, or other habits or other factors.

If you consume 2000 calories and burn 2000 calories, then your weight stays the same. However, if you decide to go for the plain hamburger for lunch instead of a peanut butter sandwich everyday, you’ll end up 10 pounds heavier a year later.

If you replace playing tennis with your buddy an hour every day with sitting on the couch, then you would have gained 32 pounds by the end of the year.

By substituting a plain bagel (3.5 inches in radius) with ¾ a cup of Cheerios for breakfast everyday, you would find yourself almost 9 pounds lighter than you were a year prior.

Suppose a Burger King fan goes to Burger King twice a week, or 104 days a year and buys a Whopper w/ mayonnaise on it.  If that person got a Cheeseburger instead, he or she would lose approximately 8.75 pounds a year.

A person that drinks one 8 fl oz Coke can a day can lose about 8.1 pounds a year by switching to Diet Coke.