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What Does it Take to Burn off Calories If I Eat or Drink a Food Item

  • Date : 2018-09-08 : Rev. 2018-09-10
  • 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..

Main Document

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. Thats why we have assembled this list of various foods and drinks to show you 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.

Calorie Calculations

The approximate calculations chart below are loosely based on a person of weighing around 150 pounds. Please 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.
SaladWhat Do I Have to Do to Burn Off Calories After Eating...
A sub sandwich with small pile of French Fries in foreground and 2 saucers of sauce to the left, all placed on a wooden bench. The overlay message on the picture reads: If I eat this, what does it take to burn the calories back off?About This Image: A sub sandwich with small pile of French Fries in foreground and 2 saucers of sauce to the left, all placed on a wooden bench. The overlay message on the picture reads: If I eat this, what does it take to burn the calories back off?
Food EatenCaloriesTo 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.

HamburgerBurn Off Calories After Eating Junk Food
Junk FoodCaloriesTo 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.

Christmas decorationBurn Off Calories After Festive Food
Festive FoodCaloriesTo 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.

CakeBurn Off Calories After Eating Dessert or Snack Food
Dessert FoodCaloriesTo 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.

Red and white round candyBurn Off Calories After Eating Candy By...
Candy (Lollies)CaloriesTo 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.

CookieExercise Required to Burn Off Girl Scout Cookies
CookieCalories per CookieExercise 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.

SodaWhat Do I Have to Do to Burn Off Calories After Drinking...
Type of DrinkCaloriesTo 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.

Alcoholic DrinkWhat Do I Have to Do to Burn Off Calories After Drinking...
AlcoholCaloriesTo 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.About This Image: 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.


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