Calories Burnt per Activity Chart

• When you are exercising, the number of calories you burn depends upon your weight, the activity your are doing and the intensity level you are exercising at. 
• Active people become slim and stay slim, because they know that burning calories allows them to eat a balanced normal diet, while enjoying physical activity.
• A person with a higher fitness level will probably exercise at a faster rate and therefore burn more calories than someone who does not work as hard. 
• Whatever exercise activity you choose, you should aim to do it for at least 30 minutes and it should leave you slightly breathless at completion. 
• Above all you should enjoy the exercise so that you will keep repeating it every day.

Activity Calories Burnt	120 lbs	140 lbs	160 lbs	180 lbs
Aerobics (per minute)	7.4	8.6	9.8	11.1
Basketball (30 minutes)	225	264	300	339
Cycling (10 mph 30 minutes)	165	192	219	246
Golf (pull clubs 30 minutes)	138	162	186	210
Hiking (30 minutes)	135	156	180	201
Jogging (30 minutes)	279	324	372	417
Skating (ice and roller 30 minutes)	177	207	237	264
Skiing(snow and water 30 minutes)	171	198	228	255
Swimming(moderate pace 30 minutes)	239	270	309	348
Tennis (30 minutes)	180	207	237	267
Walking (30 minutes)	195	228	261	291
Weight Training (30 minutes)	198	228	261	294

An example of what can be achieved is a man weighing around 187 pounds or 85 kilograms should burn about 1200 calories playing 18 holes of golf over 3 hours. This is providing that he is pulling a golf buggy and walking, not using a motorized buggy. Pretty amazing isn't it.
You can see by the chart, moderate exercise will burn calories and when you couple that with eating less calories, weight loss is certainly achievable.