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Burning up calories

To draw up a proper diet plan, you need to know about macronutrient values and calorific expenditure. Here are the relevant details: A gram of protein and carbohydrate provide 4 calories each while a gram of fat provides 9 calories. The following are the approximate figures for hourly calorific expenditure by activity: weight training (500 calories per hour), jogging (750), running (950), swimming (500), cycling (350 when performed at the speed of 5 miles per hour), stair climbing (200), soccer (550), badminton (400), basketball (550), dancing (450-600), squash (650), volleyball (300) table tennis (250), rope skipping (800) and tennis (450).

Decide your fitness goals, calculate your calorific needs and then draw up a workout and diet plan.

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