What is the “Exercise Price” for eating easter treats?

People often ask if gardening or cleaning helps shift weight. Energy needs vary depending on body weight and metabolism. We need a deficit of around 1000kcals to lose 1 kg. Most people need around 2000-4000kcals per day. However reducing energy intake below 1500kcals slows down metabolism and weight loss.

Try using the following table to calculate how much you need to exercise to work off your Easter treats. For example; A 70kg person who plays miniature golf for 30 mins would burn off 105 calories (= 3.5 x 30mins), which is roughly how much a Caramellow marshmallow easter eagg contains! How many calories can you burn off this Easter?

60kg 70kg 85kg 90kg
Calories/ activity Calories/ min
Cleaning, house, general 3.5 4.1 5 5.4
Cleaning, light, moderate effort 2.5 2.9 3.6 3.9
Golf, carrying clubs 5.4 6.5 7.9 8.5
Golf, miniature or driving range 3 3.5 4.3 4.6
Mowing lawn, general 5.4 6.5 7.9 8.5
Mowing lawn, riding mower 2.5 2.9 3.6 3.9
Walking, carrying infant or 7kg load 3.5 4.1 5.0 5.4
Walking, grass track 4.9 5.9 7.2 7.7
Walking, upstairs 7.9 9.4 11 12
Walking, 2.0 mph, slow pace 2.5 2.9 3.6 3.9
Walking, 3.0 mph, mod. pace, walking dog 3.5 4.1 5.0 5.4
Walking, 3.5 mph, uphill 5.9 7.0 8.6 9.3

If you find that your will power is lacking and the exercise couldn’t match up with the weekend extra’s that you have eaten then contact us for a personal assessment

About the author View all

Lea Stening

Lea is one of New Zealand’s leading paediatric dietitians and also specialises in Sports Nutrition. She has specialised in Paediatric Nutrition for 31 years and in 1985 was the first paediatric dietitian to enter private practice in New Zealand. Lea helps families through her private consultations, public lectures, newspaper and magazine articles as well as television and radio interviews. Read more »

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