Activity

15 minutes

30 minutes

45 minutes

60 minutes

Walking - slow pace

Walking - moderate pace

Walking - fast pace

30

45

60

60

90

120

90

135

180

120

180

240

Jogging - moderate pace

Jogging - fast pace

90

125

180

250

270

375

360

500

Running

175

350

525

700

Jumping Rope

100

200

300

400

Bicycling - Average speed

Bicycling - Fast speed

30

50

60

100

90

150

120

200

Swimming - (75 feet per minute)**

Swimming - (150 feet per minute)**

40

70

80

140

120

210

160

280

• *These figures are just rough estimates since the amount of exertion involved varies so much from child to child. But they give you a “ballpark” idea of how much physical activity it might take to burn off an extra 100 or 200 calories a day. Heavier children and teens will burn off more calories per minute than the figures above, since it takes more effort to move a heavier body
• **Estimated number of calories expended in swimming at an average pace (non-competitive swimming) for a 10 year old child.