Doctors Weight Control
at 75th St Medical Center

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The results described are not typical and will vary based on a variety of factors.

Weight Control

Carbohydrate


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Fat Intake


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Fiber


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Calories Burned


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Heart Disease Risk


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Protein


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Forms and Charts

Calories Used Per Minute According to Your Weight (printable version)
Your Weight (in pounds)
120 150 170 200 220 250
Aerobic Dance 4.9 5.9 6.6 7.6 8.2 9.2
Bicycling (road) 5.5mph (11 min / mile) 3.8 4.7 5.3 6.3 6.9 7.9
Bicycling (road) 10mph (6 min / mile) 6.5 8.1 9.2 10.8 11.9 13.6
Bicycling (road) 12.4mph (5 min / mile) 8.5 10.1 11.2 12.5 13.9 15.6
Stationary Cycling (56rpm or 20kph) Your Weight (in pounds)
Airoyne Tension Monarch Tension 120 150 170 200 220 250
0.62 0.5 3.2 3.2 3.2 3.2 3.2 3.2
1.2 1.0 4.9 4.9 4.9 4.9 4.9 4.9
1.9 1.5 6.5 6.5 6.5 6.5 6.5 6.5
2.5 2 8.2 8.2 8.2 8.2 8.2 8.2
3.1 2.5 10.0 10.0 10.0 10.0 10.0 10.0
3.7 3 11.6 11.6 11.6 11.6 11.6 11.6
Your Weight (in pounds)
120 150 170 200 220 250
Calisthenics 3.9 4.9 5.6 6.6 7.2 8.2
Golf 4.3 5.4 6.1 7.2 7.9 9.0
Handball 7.6 9.5 10.7 12.7 13.9 15.8
Jogging (11 min / mile) 7.3 9.1 10.4 12.2 13.4 15.3
Running (8 min / mile) 11.3 13.1 16.0 18.8 20.7 23.5
Racquetball 7.6 9.5 10.7 12.7 13.9 15.8
Skating (moderate) 4.3 5.4 6.1 7.2 7.9 9.0
Skiing (downhill) 7.6 9.5 10.7 12.7 13.9 15.8
Skiing (cross-country) 8.7 10.8 12.3 14.5 15.9 18.0
Squash 8.1 10.2 11.5 13.6 14.9 17.0
Swimming (breast stroke) 5.7 7.2 8.1 9.6 10.5 12.0
Swimming (crawl) 6.9 8.7 9.8 11.6 12.7 14.5
Tennis 5.4 6.8 7.7 9.1 10.0 11.4
Walking 3mph (20 min / mile) 3.2 4.0 4.6 5.4 5.9 6.8
Walking 4mph (15 min / mile) 4.6 5.8 6.6 7.8 8.5 9.7

Low-Calorie Snacks

Rotate your choice of snacks daily. Allow 200 calories per day for snacks. You may also snack on vegetables and most low-fat meats on an unlimited basis.

Low-Calorie Snacks (Under 100 calories) (printable version)
Item Amount Calories
Air-Popped Popcorn 3 cups 75
Rice Cakes 2 70
Watermelon 1 cup 50
Fresh Apricots 3 51
Sugar-Free Popsicles 3 75
Vanilla Ice Milk 1/2 cup 93
Fudgesicle 1 90
Animal Crackers 7 60
Ritz Blitz 22 70
Blueberries 1 cup 80
Raisins 2 tbsp. 54
Pretzel 1 large 55
Frozen Yogurt Fruit Bar 1 50
Unsweetened Apple Sauce 1/2 cup 53
Hershey's Kisses 2 49
Gum Drops 6 50
Mini Marshmallows 10 25
Weight Watchers' Brownies 1 100
Cantaloupe 2 cups 75
Fat-Free Cottage Cheese 1/2 cup 80
Sugar-Free Jello 1 cup 20
Turkey Bacon 3 slices 90
Natural Nectar Bar 1 99
Thin Mints 2 84
String Cheese 1 oz. 80
Townhouse Crackers 5 80
Saltine Crackers 6 75
Rye Crisp 2 40

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