Hello Iford1964 welcome to the family! Yes, according to the calorie rules each gram of carb is the equivalent of 4 calories. "They" also say each gram of protein is the equivalent of 4 calories and each gram of fat balances out at 9 calories.
Now, understanding that calories are a measurement of energy and each of us burns energy at a different level makes it very difficult to rely on any true calculations. Your weight, the intensity of your exercise even your metabolism all play a role in the calorie burning "guess" I call it a guess because that's what it is.
I shy away from any kind of calorie counting simply because it's a non-accurate science. I keep it very simple, stay under 20 net grams of carbs per day and you'll
lose weight. But, if you wish to play with the numbers here's a calorie chart from the Mayo Clinic;
Activity (1-hour duration) Weight of person and calories burned
160 pounds (73 kilograms) 200 pounds (91 kilograms) 240 pounds (109 kilograms)
Aerobics, high impact 533 664 796
Aerobics, low impact 365 455 545
Aerobics, water 402 501 600
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisure 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rope jumping 861 1,074 1,286
Rowing, stationary 438 546 654
Running, 5 mph 606 755 905
Running, 8 mph 861 1,074 1,286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 423 528 632
Tae kwon do 752 937 1,123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 255 305
Walking, 3.5 mph 314 391 469
