Physical activity is essential to maintain ideal body weight by burning excess calories and is a desirable adaptable lifestyle change or modifiable risk factor for health and in reducing chronic non communicable diseases including cancer.
Energy Expenditure of Various Physical Activities (Kcal/hr) 
Approximate energy expenditure for a 60kg reference man. Individuals with higher body weight will spend more calories than those with lower body weight. Reference women (50kg) will spend 5% less calories
Nutritional Facts and Calorie burn
You can lose I kg of your weight in approximately 17 days if you cut down 500 calories from your daily calorie intake.
Physical activities burn more calories
Choose foods that are larger in volume but contain low calories.
Step up with 10,000 steps burn 300 calories
One banana contains calories equivalent to that of eight pieces of watermelon
One mango contains calories equivalent to that of three apples.
 Dietary Guidelines for Indians. 2010. National Institute of Nutrition, India.