What Does it Take to Burn off Calories If I Eat or Drink a Food Item
Published : 2018-09-08 - Updated : 2020-10-22
Author : Disabled World - Contact: Disabled World (www.disabled-world.com)
Synopsis* : List of various foods and drinks showing how many calories they contain and how long it would take to burn off those calories if you do certain exercises such as running, cycling, swimming, walking etc.. Always remember variety is the key for a healthy body. It's not entirely about the calories in your food, but the quality of your food. In order to lose one pound of weight, you need to burn off, or cut out from your diet, 3,500 calories.
Exercise is definitely a very important factor for achieving, and maintaining, a healthy lifestyle in today's world - and exercising DOES burn calories, but there is a common misconception regarding just how long it really does take to burn off the calories equal to the calories you just consumed from a meal, snack or drink.
Disabled World has assembled this list of various foods and drinks to show you just how long it takes to burn off those seemingly harmless calories by performing exercises such as running, cycling, swimming, treadmill walking etc.
The Dieters Pitfall
Exercise alone will not help you reach your weight loss goals!
The Human Body Likes Consistency
If you cannot adapt to your new dieting style of eating for the long-term, any results you see will not be maintainable. Always remember variety is the key for a healthy body. It's not entirely about the calories in your food, but the quality of your food.
In order to lose one pound of weight, you need to burn off, or cut out from your diet, 3,500 calories. There is no easy way to lose those extra pounds of weight you are carrying around except by choosing, and sticking to, the right diet and getting regular exercise to raise your metabolism level.
The approximate calculations chart below are loosely based on a person of weighing around 150 pounds.
Note: Calorie burn varies according to your gender, age, weight and metabolism!
- If you weigh less, it will take more time to burn the same amount of calories.
- If you weigh more it will take less time to burn the same amount of calories.
|Exercise Needed to Burn Off Calories After Eating These Items
|Food Eaten||Calories||To Lose the Calories You Need to:|
|Apple (1)||93||Brisk walk for 21 minutes OR Run for 13 minutes|
|Bacon (1 slice)||43||215 sit-ups OR 43 push-ups OR run 0.4 miles|
|Bacon roll||310||Walk for 57 minutes OR Run for 30 minutes|
|Baked Beans on Toast (2 slices)||291||Walk for 54 minutes OR Run for 28 minutes|
|Baked Potato and Cheese||288||Walk for 53 minutes OR Run for 28 minutes|
|Beef Chalupa Supreme||360||Walk 4.04 miles = 8,080 Steps|
|Beef Lasagne||394||Walk for 1 hour 12 minutes OR Run for 38 minutes|
|Cereal (1 bowl)||172||Walk for 31 minutes OR Run for 16 minutes|
|Chicken & Bacon Sandwich||445||Walk for 1 hour 22 minutes OR Run for 42 minutes|
|Chicken Chow Mein||400||Walk for 1 hour 14 minutes OR Run for 38 minutes|
|Chicken + Rice bowl (1)||690||Rowing machine for 1 hour|
|Chicken Tikka Masala and Rice||485||Walk for 1 hour 30 minutes OR Run for 47 minutes|
|Chipotle Chicken Burrito (No Guac)||1050||Walk 11.8 Miles = 23,600 Steps|
|Cobb Salad + 2 tbsp of Ranch Dressing||760||120 minutes of aerobics|
|Cornflakes with semi-skimmed milk (Small bowl)||172||Walk for 31 minutes OR Run for 16 minutes|
|Cornflakes (50g with semi-skimmed milk)||263||Brisk walk for 60 minutes OR Run for 37 minutes|
|Fish and Chips||861||Walk for 2 hours 38 minutes OR Run for 1 hour 21 minutes|
|Fried Egg Sandwich (White bread)||245||Walk for 46 minutes OR Run for 24 minutes|
|Granola1 (1 Cup of standard)||597||90 minutes of boxing|
|Green Bean Casserole (1 serving)||120||28 minutes dancing|
|Macaroni Cheese||400||Walk for 1 hour 14 minutes OR Run for 38 minutes|
|Pancakes (2 six inch + 2 tbsp of maple syrup)||402||Lap swimming for 40 minutes|
|Prime Rib (8 oz)||600||60 minutes of jogging|
|Sandwich (Bacon, egg and cheese)||330||Cycling 37 minutes|
|Sausage, mash, gravy||843||Walk for 2 hours 35 minutes OR Run for 1 hour 20 minutes|
|Spaghetti Bolognese||476||Walk for 1 hour 28 minutes OR Run for 46 minutes|
|Subway 6 inch Double Roast Beef Sub, Veggie Delite Salad with Fat-Free Italian Dressing, and medium Iced Tea||455||Jog for 57 minutes|
|Subway Club (6 inch sandwich)||252||Walk for 46 minutes OR Run for 24 minutes|
|Sweet Potato Casserole (1 serving)||460||33 minutes cardio boxing|
|Wendy's Plain Baked Potato and Small Chili||460||Two hours of weight lifting|
Tips for Burning More Calories - One of the quickest and most effective ways to burn calories in your body is to increase your metabolic rate.
|Burn Off Calories After Eating Junk Food|
|Junk Food||Calories||To Lose the Calories You Need to:|
|Big Mac||540||Walk 6.07 Miles = 12,140 Steps|
|Bloomin Onion - Outback Steakhouse||1,954||Walk 21.96 miles = 43,920 steps|
|Cheeseburger and Fries||691||141 minutes on the elliptical|
|Chicken Breast (Fried)||444||65 minutes on a stationary bike|
|Chicken Burrito||1,175||122 minutes of running|
|Chips and Queso||740||130 minutes Of swimming|
|Cinnabon (1)||730||Cycling for 80 minutes at 12.5 mph|
|Cinnamon roll||420||Walk for 1 hour and 17 minutes OR run for 40 minutes|
|Doughnut (Jam)||225||Walk for 42 minutes OR Run for 21 minutes|
|Chex Mix (1 cup)||240||29 minutes of high impact aerobics|
|Dave's Hot 'N Juicy 3/4 Lb. Triple||1110||Walk 12.47 Miles = 24,940 Steps|
|Five Guys Cheeseburger||840||Walk 9.44 miles = 15,880 steps|
|Fried chicken - 2 pieces||490||Walk for 1 hour 14 minutes|
|French Fries (1 medium serving)||380||Stairmill for 55 minutes|
|French Fries (large)||510||Walk for 1 hour 17 minutes|
|Hamburger (Big Mac)||490||Mowing lawn for 75 minutes|
|Hamburger, Fries and Soda||1,000||Running for 90 minutes OR Brisk walking for 180 minutes|
|Hamburger (McDouble)||437||2185 Sit-ups OR run 4 miles OR 437 Push-ups|
|Hamburger with Cheese (1/4 pound)||520||You will need to walk for 1 hour 19 minutes|
|Little Caesars pepperoni pizza (2 slices)||560||65 minutes of moderate cycling|
|McDonald's Mighty Kids Meal of Double Cheeseburger, french fries, and chocolate milk||840||4 hours and 3 minutes of frisbee-playing|
|Pepperoni Pizza (1 slice)||260||272 consecutive burpees|
|Pepperoni Pizza (2 Slices large)||626||159 minutes of climbing stairs|
|Pigs-in-a-blanket (10)||490||59 minutes of Bikram Yoga|
|Pizza (1/4 slice of large)||449||Walk for 1 hour and 23 minutes OR run for 43 minutes.|
|Pizza (Frozen half)||660||Walk for 1 hour 40 minutes|
|Pizza Hut double pepperoni (13 inch 1 slice)||276||Football coaching for 1 hour|
|Pizza Rolls (20)||770||3850 sit-ups OR 770 push-ups OR run 8 miles|
|Popcorn and Butter (1 small theater)||630||Elliptical machine for 135 minutes|
|Sausage breakfast burrito||296||Weightlifting for 88 minutes|
|Sausage Roll (60g)||180||Brisk walk for 41 minutes OR Run for 25 minutes|
|Tortilla Chips (28)||560||57 minutes of Zumba|
|Whataburger and Small Fries||870||Running 4mph Men: 1 hour 31 minutes, Women: 2 hours 5 minutes OR Cycling: Moderate pace Men: 1 hour 13 minutes, Women: 1 hour 34 minutes|
|Whopper||650||Walk 7.3 Miles = 14,600 Steps|
Associated Health Risks of Eating Fast Foods - Eating fast food more than twice a week is associated with weight gain and insulin resistance in young adults who are otherwise healthy.
|Burn Off Calories After Eating Festive Food|
|Festive Food||Calories||To Lose the Calories You Need to:|
|6 Ounces of Carved Turkey||340||Down and Back (Full Ice) 15 Times (30 Min)|
|Cadbury Créme Egg (1 x 40g)||183||Dance aerobics for 30 minutes|
|Cabury Easter Eggs (3 mini solid)||100||Cycling for 20 minutes|
|Candy Corn||73||Lifting weights for 20 minutes|
|Christmas Breakfast||624||Perform the following: 10 minutes on the Stair Stepper, Jump rope for 10 minutes, Sprints for 20 minutes|
|Christmas Cake (1 slice)||249||20 minutes of HiiT training|
|Christmas Dinner||3,000||Perform the following: 45 min Ballet Fit class, jump rope for 20 minutes, Jumping jacks for 10 minutes, rowing machine for 30 minutes, body weight squats for 20 minutes, swim for 1 hour, 20 minutes of burpees, 30 minutes on the cross trainer, 30 minutes on the treadmill, 20 minutes of circuits|
|Christmas Pudding (1 portion)||330||1 hour Pilate's class|
|Christmas Pudding (1.5 portions)||510||5 mile run|
|Cranberry Sauce||150||Dance Rehersal 30 minutes|
|Hollow milk chocolate Easter egq (100g)||538||Jogging on a treadmill for 60 minutes|
|Hot Cross Bun||208||Boxing with a punching baq for 20 minutes|
|Lindt Easter Bunny (1 x 40g)||217||Walking for 45 minutes|
|Mashed Potatoes & Gravy||300||Batting Cage 1.5 hours|
|Mince Pie||289||30 minute Body Attack class|
|Mince Pies (2)||460||30 minutes rowing|
|Pumpkin Bar||252||21 minutes Running at 5 mph|
|Pumpkin Beer||258||50 minutes raking|
|Pumpkin Bread||180||26 minutes Elliptical|
|Pumpkin Ice Cream||130||Hatha yoga for 25 minutes|
|Pumpkin Pie (1 piece)||250||Tennis Practice 250 Ball Strikes (30 minutes)|
|Pumpkin Pie (1 slice)||323||50 minutes kayaking|
|Roll with Butter||200||Muscle Ups Rings for 30 minutes|
|Stuffing (Half Cup)||200||Crease Pushes (Goalie) 30 minutes|
|Turkey (2 Roast with all the trimmings)||1,624||5x Fitness First Freestyle Group Training sessions (30 minutess each)|
|Turkey Sandwich (With left-overs)||480||Fitness First Team GB Pro Cycling Class for 45 minutes|
Basal Metabolic Rate (BMR) Calculator - Basal Metabolic Rate calculator shows the number of calories you burn when at rest in bed or resting metabolic rate RMR.
|Burn Off Calories After Eating Dessert or Snack Food|
|Dessert Food||Calories||To Lose the Calories You Need to:|
|Bagel with cream cheese||386||Hiking for 51 minutes|
|Blueberry muffin||265||Walk for 48 minutes OR Run for 25 minutes|
|Cheese and biscuits (2 portions)||500||40 minutes Team GB - Pro athlete class|
|Cheesecake (1 Slice)||710||148 minutes of brisk walking|
|Chocolate Cupcake (1)||240||Beach volleyball for 27 minutes|
|Chips - 1 bag||320||Walk for 49 minutes|
|Chips (Kettle 30 grams)||151||Brisk walk for 34 minutes OR Run for 21 minutes|
|Cinnamon roll (Iced)||420||Walk for 1 hour 17 minutes OR Run for 40 minutes|
|Cookie (large)||220||Walk for 34 minutes|
|Crisps (Chips - 1 Packet)||171||Walk for 31 minutes OR Run for 16 minutes|
|Croissant (Pret a Manger chocolate)||420||Walk a dog for 2 hours|
|Custard Creams (3)||171||Brisk walk for 39 minutes OR Run for 24 minutes|
|Doughnut (Glazed yeast)||242||88 minutes of crunches|
|Doughnut (Glazed)||192||Lunges for 53 minutes|
|Ice Cream - 1 cup||300||Walk for 46 minutes|
|Ice-cream (Magnum Classic)||240||Walk at moderate pace for an hour|
|Oreos (4 Double Stuffed)||280||1.3 hours of weight lifting|
|Peanuts (Dry roasted 50g)||296||Walk for 54 minutes OR Run for 28 minutes|
|Pecan Pie (1 Slice)||503||Cycling: Easy Pace Men: 49 minutes, Women: 1 hour 4 minutes OR Walk briskly Men: 1 hour 52 minutes, Women: 2 hours 25 minutes|
|Strudel (Toaster)||170||850 sit-ups OR 150 push-ups OR run 1.7 miles|
|Tesco Cherry Bakewell Tart||215||Brisk walk for 49 minutes OR Run for 30 minutes|
|Toaster pastries (2)||340||Step aerobics for 43 minutes|
Fitness and Nutrition for Disability and Health - Information on good health, fitness, and nutrition for people with disabilities to help maintain strength, muscle mass, and healthy cardiovascular system.
|Burning Off Calories After Eating Candy|
|Candy (Lollies)||Calories||To Lose the Calories You Need to:|
|Butterfinger (Fun Size)||100||Yoga for 14 minutes|
|Candy bar||250||Walk for 38 minutes|
|Galaxy Chocolate Bar (42g)||229||Brisk walk for 52 minutes OR Run for 32 minutes|
|Kit Kat (Fun Size)||73||9 minute elliptical|
|Kit Kat (2 fingers)||107||Walk for 20 minutes OR Run for 11 minutes|
|Mars Bar||260||Watering the garden for 2 1/2 hours|
|M&M (Single 1)||3.4||Walk 120 yards|
|M&M's (Fun size)||88||8 minute run|
|Nerds (Fun Size)||50||18 minutes Of hatha yoga|
|Quality Streets (4)||160||45 minutes of Yoga|
|Reece's Peanut Butter Cup||105||9 minute swim|
|Skittles (Fun Size)||80||7 minutes cf jump rope|
|Snickers (Fun Size)||80||7 minute bike|
|Snickers Bar||215||Walk 2.42 Miles = 4,840 Steps|
|Snickers Bar (48 grams)||245||Brisk walk for 56 minutes OR Run for 35 minutes|
|Snickers (58g bar)||296||Walk for 54 minutes OR Run for 28 minutes|
|Standard Chocolate Bar||229||Walk for 42 minutes OR Run for 22 minutes|
|Starburst (Fun Size)||40||4 minutes jumping rope|
|Three Musketeers (Fun Size)||64||14 minute walk|
|Tic Tac (1)||1.9||Run 100 feet OR 2 Push-ups OR 9.5 Sit-ups|
|Twix (Fun Size)||75||13 minutes of weight lifting|
Average Height to Weight Chart - Babies to Teenagers - Average height to weight ratio chart by age for kids and teenage girls and boys in inches - pounds and centimeters - kilograms.
|Exercise Required to Burn Off Girl Scout Cookie Calories
|Cookie||Calories per Cookie||Exercise Required|
|Caramel Delites||65||(2 cookies) - 15 minutes calisthenics|
|Cranberry Citrus Crisps (4)||150||Bicycle for 17 minutes at 12 to 14 MPH|
|Do-si-dos||53||(3 cookies) - 24 minutes of aerobics|
|Lemonades||75||(2 cookies) - 33 minutes of yoga (hatha)|
|Peanut Butter Patties||65||(2 cookies) - 17 minutes jogging|
|Peanut Butter Sandwich||57||(3 cookies) - 25 minutes of aerobics|
|Rah-Rah Raisins (2)||120||Climb 24 flights of stairs - 12 stairs per flight|
|Samoas||70||(2 cookies) - 16 minutes calisthenics|
|Savannah Smiles||28||(5 cookies) - 31 minutes brisk walking|
|Shortbread||30||(4 cookies) - 27 minutes of brisk walking|
|S'mores (Chocolate)||90||(2 cookies) - 20 minutes of jumping rope|
|Tagalongs||70||(2 cookies) - 18 minutes jogging|
|Thanks-a-lot||75||(2 cookies) - 22 minutes of Pilate's|
|Thin Mints (4)||160||Jog for 18 minutes at 5 MPH (12 min./mile)|
|Toffee-tastic||70||(2 cookies) - 25 minutes of disco dancing|
|Trefoils||32||(5 cookies) - 36 of brisk walking|
|Trios||57||(3 cookies) - 30 minutes cycling indoors stationary bike|
Child BMI: Body Mass Index Calculator for Children - Calculate the BMI measurement of your child or children using our online Body Mass Index calculator for children aged 1 to 20 years.
|Burn Off Calories After Drinking Non-Alcoholic Drinks
|Type of Drink||Calories||To Lose the Calories You Need to:|
|Chocolate milkshake (18 oz.)||780||Treadmill for 65 minutes|
|Chocolate Shake (Shake Shack)||740||Walk 8.31 Miles = 16,620 Steps|
|Chocolate Shake||356||1780 sit-ups OR 356 push-ups OR run 3.5 miles|
|Coca-Cola (1 can)||140||23 minutes of walking (4 mph)|
|Coffee (Medium Mocha)||290||Walk for 53 minutes OR Run for 28 minutes|
|Coke (12 oz. can)||140||Walk 1.57 Miles = 3,140 Steps OR Outdoor jogging for 17 minutes|
|Coke (330ml can)||139||Walk for 26 minutes OR Run for 13 minutes|
|Cola (1 liter)||420||2100 sit-ups OR 420 push-ups OR run 4 miles|
|Frappucino (Grande Starbucks Caramel)||410||Walk 4.61 Miles = 9,220 Steps|
|Frappuccino (16 oz)||500||170 minutes of Pilates|
|Grand cafe mocha + non-fat milk (1)||232||Crunches for 87 minutes|
|Latte (large)||118||Brisk walk for 27 minutes OR Run for 17 minutes|
|Milkshake||780||72 minutes Of jumping rope|
|Naked Juice Blue Machine||170||Walk 1.91 Miles = 3,820 Steps|
|Pumpkin Latte||380||58 minutes spinning|
|Soda (large)||280||Walk for 43 minutes|
|Soda (21 oz)||200||54 minutes of lunges|
|Soft drink (Sugary 330ml can)||138||Walk for 26 minutes OR Run for 13 minutes|
|Sports Drink (large)||130||Walk for 20 minutes|
|Sweetened iced tea (16 oz.)||180||Walk for 27 minutes|
Man Drinks 10 Cokes a Day - Then 10 Diet Cokes a Day - George Prior is documenting his health while consuming 10 Cokes a day to increase public awareness about danger of excessive sugar in standard American diet.
|Burn Off Calories After Drinking Alcoholic Beverages
|Alcohol||Calories||To Lose the Calories You Need to:|
|Beer (1 pint)||180||Walk 40 minutes OR run 18 minutes|
|Beer (2 pints)||416||Fitness First Pro Cycling class 45 minutes|
|Blue Moon on Draft (1)||190||32 minutes of swimming|
|Champagne (1 glass)||106||29 minutes I of push-ups|
|Frozen Margarita (1)||520||106 minutes on the elliptical|
|Gin and Tonic||95||Cycle for 12 minutes OR run for 9 minutes|
|Glass of Champagne||111||20 minutes of housework - dusting, vacuuming, ironing|
|Jager Bomb (Standard)||210||20 - 30 minutes on cross trainer OR Jog 25 minutes|
|Light Beer (1 bottle)||103||37 minutes of crunches|
|Mai Tai (1)||306||37 minutes of running|
|Margarita (12 Oz)||540||60 minutes of basketball|
|Merlot (1 glass)||122||29 minutes of brisk walking|
|Miller Light (4 cans)||384||32 minutes of running (6 mph)|
|Mulled Wine||134||Skip for 20 minutes|
|Mulled Wine (1.5 glasses)||178||5 x 30 second interval sprints on curve treadmill|
|Pina-Colada (Cocktail)||425||Run 45 minutes OR skip for 40 minutes|
|Prawn Cocktail||150||10 minutes of squatjumps: 30 secs on, 30 secs off|
|Prepackaged Pina Colada (1)||526||79 minutes on a stationary bike|
|Prosecco (2 glasses)||160||4 x 5 min interval starjumps|
|Red Wine (5 oz glass)||125||12 minutes of jumping rope|
|Rum and Coke (1)||361||31 minutes of jumping rope|
|Screwdriver (1)||208||71 minutes of Pilates|
|Vodka and Lemonade||172||Walk for 33 minutes OR Run for 16 minutes|
|Wine (1 glass 175ml)||150||Walk 32 minutes OR swim 15 minutes|
Number of Calories in Alcoholic Drinks Chart - Calorie chart showing the amount of calories in a range of popular alcoholic beverages.
What is the Best Alcohol to Drink When on a Diet - Alcohol can be part of a persons weight loss program or diet but remember to pick drinks lower in calories.
Quick Calorie Facts
- This calorie consumption chart shows that there just is not enough time in a 24 hour day to work off an unhealthy bad diet!
- The first place to start when you look at the nutrition facts label is the serving size and the number of servings in the package.
- It is important to remember that every calorie you consume throughout your whole day can quickly add up, so spend less time exercising by consuming fewer calories in the first place!
Lower legs and feet photo of a person standing on a white digital bathroom scale with blank readout screen - Photo by I. Yunmai on Unsplash.
Did you know - The name calorie is used for 2 units of energy.
a) The small calorie or gram calorie (symbol: cal) is the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius.
b) The large calorie, kilogram calorie, dietary calorie, nutritionist's calorie or food calorie (symbol: Cal, equiv: kcal) is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.
We burn calories to give the body energy for 3 main functions:
- Basic Metabolic Rate: The rate the body uses to burn calories throughout the day - even when you are not doing anything. For most people, this rate accounts for about 60% of calories burned in a day. You can calculate your basal metabolic rate (BMR) here.
- Burn Calories during Activity: The rate the body uses to burn calories during activities. This does not only refer to exercising or working out. This rate accounts for about 30% of calories burned by an average person. See our daily calorie calculator (for both male and females), to assist in weightloss goals and pre-diabetes.
- Dietary Thermogenesis: The effect produced when the body heats up as it takes in food. The body has to work to eat, absorb, use and digest food. This is the final 10% of calories burned for most people.
About the Author
Disabled World (Disabled-World.Com) is an independent disability community established in 2004 to provide disability news, assistive technology reviews, and disability sporting events, as well as general information for people with disabilities, seniors, their family and/or carers. Be sure to check out our homepage for informative reviews, exclusive stories and how-tos. You can also find us on Twitter, Facebook, and LinkedIn.
Related Dieting and Diet Plans Documents
- 1: Can Beer Be Part of a Healthy Diet? : New Choices Magazine article examines possible healthy qualities of Americas best-selling alcoholic beverage.
- 2: Prolonged Fasting Induces Immune System Regeneration : Study presents evidence of natural intervention triggering stem cell based regeneration of a persons organ or system.
- 3: Low-Carb Diets Versus Low-Fat Dieting : Information regarding studies comparing the difference and results between low-carb diets and low-fat diets.
- 4: How Often Should You Weigh Yourself When Dieting : Study looks at how often you should use weighing scales to measure your body weight when going on a diet.
- 5: 5 Bite Diet Plan by Dr. Alwin Lewis : Information and example of the 5 bite diet plan by Dr. Alwin Lewis as seen on the Dr Oz show.
*Disclaimer: Disabled World provides general information only. Materials presented are in no way meant to be a substitute for professional medical care by a qualified practitioner, nor should they be construed as such. Any 3rd party offering or advertising on disabled-world.com does not constitute endorsement by Disabled World. View our Advertising Policy for further information. Please report outdated or inaccurate information to us.
Journal: Disabled World. Language: English (U.S.). Author: Disabled World. Electronic Publication Date: 2018-09-08 - Revised: 2020-10-22. Title: What Does it Take to Burn off Calories If I Eat or Drink a Food Item, Source: <a href=https://www.disabled-world.com/fitness/diets/how-long.php>What Does it Take to Burn off Calories If I Eat or Drink a Food Item</a>. Retrieved 2021-04-18, from https://www.disabled-world.com/fitness/diets/how-long.php - Reference: DW#261-13542.