Use this chart to find simple easy ways of burning carbs—the best way to burn fat.

Carbohydrate/Exercise Chart

Amount of carbs burned per 1 hour of activity per body weight

Activity	100 lbs.	150 lbs.	200 lbs.
Baseball	25	38	50
Bicycling- 6 mph	20	27	34
10 mph	35	48	61
14 mph	60	83	105
18 mph	95	130	165
20 mph	122	168	214
Dancing - moderate	17	25	33
vigorous	28	43	57
Football	45	67	89
Golf	23	35	46
Handball	59	88	117
Jump rope 80/min	73	109	145
Mopping	16	23	30
Raking leaves	19	28	38
Running – 5 mph	45	68	90
8 mph	96	145	190
10 mph	126	189	252
Shoveling	31	45	57
Skating - moderate	25	34	43
vigorous	67	92	117
Swimming slow crawl	41	56	71
fast crawl	69	95	121
Tennis - moderate	28	41	55
vigorous	59	88	117
Walking – 3 mph	15	22	29
4.5 mph	30	45	59

Excerpt from JDA Connection for Healthy Living Sept. 5761