Special Report
How Long You Need to Exercise to Burn Off the Calories From Your Favorite Foods
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Calories can be a scary term. How many should a person consume a day to lose weight or to maintain a healthy weight? The answer is not a pleasing one: It depends. It gets even more complicated because one size does not fit all, and the answer depends on many factors, including age and size, as well as specific foods and their ingredients.
But there are ways to estimate with a fairly small margin of error. 24/7 Tempo compiled a list of some of the people’s favorite foods and the time it takes to burn off the calories in them. We used data from Nutritionix, with values based on a person weighing 140 lbs. Heavier people may burn off calories in less time because it takes them more energy to perform a certain activity.
Many people have some history with calorie counting. Calories — depending on whether they come from carbs, fat, or protein — are sometimes seen as the enemy. But that is a simplistic view. These are 17 things nutritionists want you to know about calories.
A 2013 study published in the British Medical Journal showed that people were consuming more calories than they thought. At least two thirds of the 1,800 participants underestimated the calorie content of their meals, some by a significant amount. One reason might be that people simply did not look at the ingredients label; another that they did not notice the serving size.
The Food and Drug Administration’s new policy on nutrition fact labels mandates that the font for “serving size” is increased so people actually pay attention to it. The number will change too. It’s supposed to be updated to reflect the amounts of food and beverages people are actually eating or drinking.
Knowing how many calories a person is consuming is key to preventing weight gain and the negative health outcomes that come with it. But exercising and burning off energy is also crucial to maintaining a healthy weight or losing a few extra pounds.
Click here to see how much time it takes to burn off the calories from your favorite foods.
To compile a list of common favorite foods, 24/7 Tempo reviewed several polls on Americans’ favorite foods. The data on calories, size and number of minutes it takes to burn off those calories come from Nutritionix, a global nutrition database offering information on food, health, fitness, restaurants and food manufacturers.
Buffalo Wings
> Size: 1 wingette (27 g)
> Calories: 88 (Calories from fat: 59)
> Walking: 24 minutes
> Running: 8 minutes
> Biking: 12 minutes
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Chicken Tenders
> Size: 1 piece
> Calories: 112 (Calories from fat: 55)
> Walking: 30 minutes
> Running: 11 minutes
> Biking: 15 minutes
Nigiri
> Size: 2 pieces
> Calories: 117 (Calories from fat: 3.3)
> Walking: 32 minutes
> Running: 11 minutes
> Biking: 16 minutes
Eggo Waffle
> Size: 2 waffles (70 g)
> Calories: 140 (Calories from fat: 23)
> Walking: 38 minutes
> Running: 13 minutes
> Biking: 19 minutes
Chocolate Chip Cookies
> Size: 1 medium (3″ dia)
> Calories: 148 (Calories from fat: 67)
> Walking: 40 minutes
> Running: 14 minutes
> Biking: 20 minutes
Potato Chips
> Size: 1 oz
> Calories: 149 (Calories from fat: 86)
> Walking: 40 minutes
> Running: 14 minutes
> Biking: 21 minutes
Hot Dog
> Size: 1 frankfurter
> Calories: 155 (Calories from fat: 127)
> Walking: 42 minutes
> Running: 15 minutes
> Biking: 21 minutes
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Tater Tots
> Size: 10 tots
> Calories: 161 (Calories from fat: 68)
> Walking: 43 minutes
> Running: 16 minutes
> Biking: 22 minutes
BBQ Pork Ribs
> Size: 1 large rib (52 g)
> Calories: 165 (Calories from fat: 112)
> Walking: 44 minutes
> Running: 16 minutes
> Biking: 23 minutes
Cornbread
> Size: 1 piece (65 g)
> Calories: 173 (Calories from fat: 42)
> Walking: 47 minutes
> Running: 17 minutes
> Biking: 24 minutes
Beef Sirloin Roast
> Size: 3 oz
> Calories: 179 (Calories from fat: 85)
> Walking: 48 minutes
> Running: 17 minutes
> Biking: 25 minutes
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Beef Chuck Roast
> Size: 3 oz
> Calories: 201 (Calories from fat: 117)
> Walking: 54 minutes
> Running: 19 minutes
> Biking: 28 minutes
Waffles
> Size: 1 waffle (7” dia)
> Calories: 218 (Calories from fat: 95)
> Walking: 59 minutes
> Running: 21 minutes
> Biking: 30 minutes
Syrup
> Size: 1/4 cup (83 g)
> Calories: 220 (Calories from fat: 0.8)
> Walking: 59 minutes
> Running: 21 minutes
> Biking: 30 minutes
24/7 Wall St.
Can Tuna
> Size: 1 can (172 g)
> Calories: 220 (Calories from fat: 46)
> Walking: 59 minutes
> Running: 21 minutes
> Biking: 31 minutes
Filet Mignon
> Size: 3 oz
> Calories: 227 (Calories from fat: 131)
> Walking: 61 minutes
> Running: 22 minutes
> Biking: 31 minutes
Chipotle Guacamole
> Size: 1 serving (153 g)
> Calories: 230 (Calories from fat: 187)
> Walking: 62 minutes
> Running: 22 minutes
> Biking: 32 minutes
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S’mores
> Size: 1 s’more (49 g)
> Calories: 233 (Calories from fat: 88)
> Walking: 63 minutes
> Running: 22 minutes
> Biking: 32 minutes
Brisket
> Size: 3 oz (85 g)
> Calories: 246 (Calories from fat: 141)
> Walking: 66 minutes
> Running: 24 minutes
> Biking: 34 minutes
Ribeye Grassfed Steak
> Size: 4 oz
> Calories: 247 (Calories from fat: 156)
> Walking: 67 minutes
> Running: 24 minutes
> Biking: 34 minutes
Beyond Burger
> Size: 1 patty (113 g)
> Calories: 270 (Calories from fat: 180)
> Walking: 73 minutes
> Running: 26 minutes
> Biking: 37 minutes
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Plain Croissant
> Size: 1 large (67 g)
> Calories: 272 (Calories from fat: 127)
> Walking: 73 minutes
> Running: 26 minutes
> Biking: 38 minutes
Breakfast Tacos
> Size: 1 taco (104 g)
> Calories: 277 (Calories from fat: 146)
> Walking: 75 minutes
> Running: 27 minutes
> Biking: 38 minutes
Regular pizza
> Size: 1 slice (107 g)
> Calories: 285 (Calories from fat: 93)
> Walking: 77 minutes
> Running: 27 minutes
> Biking: 39 minutes
Chili Dog
> Size: 1 chili dog (114 g)
> Calories: 296 (Calories from fat: 121)
> Walking: 80 minutes
> Running: 29 minutes
> Biking: 41 minutes
Apple Pie
> Size: 1 piece (125 g)
> Calories: 296 (Calories from fat: 124)
> Walking: 80 minutes
> Running: 29 minutes
> Biking: 41 minutes
Chocolate Croissant
> Size: 1 pastry (70 g)
> Calories: 297 (Calories from fat: 140)
> Walking: 80 minutes
> Running: 29 minutes
> Biking: 41 minutes
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KFC Fried Chicken
> Size: 1 piece (121 g)
> Calories: 303 (Calories from fat: 166)
> Walking: 82 minutes
> Running: 29 minutes
> Biking: 42 minutes
Meatloaf
> Size: 1 slice (183 g)
> Calories: 331 (Calories from fat: 164)
> Walking: 89 minutes
> Running: 32 minutes
> Biking: 46 minutes
Banana French Toast
> Size: 1 piece (186 g)
> Calories: 334 (Calories from fat: 65)
> Walking: 90 minutes
> Running: 32 minutes
> Biking: 46 minutes
Sushi California Roll
> Size: 1 roll (8 pieces)
> Calories: 349 (Calories from fat: 169)
> Walking: 94 minutes
> Running: 34 minutes
> Biking: 48 minutes
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Potato Salad
> Size: 1 cup (250 g)
> Calories: 358 (Calories from fat: 185)
> Walking: 96 minutes
> Running: 34 minutes
> Biking: 50 minutes
Kraft Mac And Cheese
> Size: 1 cup (198 g)
> Calories: 376 (Calories from fat: 148)
> Walking: 101 minutes
> Running: 36 minutes
> Biking: 52 minutes
Peanut Butter Jelly Sandwich
> Size: 1 sandwich (102 g)
> Calories: 378 (Calories from fat: 159)
> Walking: 102 minutes
> Running: 36 minutes
> Biking: 52 minutes
24/7 Wall St.
Tuna Salad
> Size: 1 cup (205 g)
> Calories: 383 (Calories from fat: 171)
> Walking: 103 minutes
> Running: 37 minutes
> Biking: 53 minutes
Ramen Noodles
> Size: 1 package (566 g)
> Calories: 384 (Calories from fat: 131)
> Walking: 103 minutes
> Running: 37 minutes
> Biking: 53 minutes
Hot Pretzel
> Size: 1 medium (115 g)
> Calories: 389 (Calories from fat: 32)
> Walking: 105 minutes
> Running: 37 minutes
> Biking: 54 minutes
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Sushi Philadelphia Roll
> Size: 1 roll (308 g)
> Calories: 415 (Calories from fat: 107)
> Walking: 112 minutes
> Running: 40 minutes
> Biking: 58 minutes
Shrimp Macaroni Salad
> Size: 1 cup (208 g)
> Calories: 421 (Calories from fat: 223)
> Walking: 113 minutes
> Running: 40 minutes
> Biking: 58 minutes
IHOP Original Buttermilk Pancakes
> Size: 3 pancakes
> Calories: 430 (Calories from fat: 153)
> Walking: 116 minutes
> Running: 41 minutes
> Biking: 60 minutes
BLT sandwich
> Size: 140 g
> Calories: 447 (Calories from fat: 253)
> Walking: 120 minutes
> Running: 43 minutes
> Biking: 62 minutes
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Bagel With Lox And Cream Cheese
> Size: 1 bagel (212 g)
> Calories: 453 (Calories from fat: 125)
> Walking: 122 minutes
> Running: 44 minutes
> Biking: 63 minutes
Roast Beef Sandwich
> Size: 1 sandwich (212 g)
> Calories: 460 (Calories from fat: 222)
> Walking: 124 minutes
> Running: 44 minutes
> Biking: 64 minutes
Bahama Breeze Jackfruit Tacos without Guacamole
> Size: 2 tacos
> Calories: 460 (Calories from fat: 126)
> Walking: 124 minutes
> Running: 44 minutes
> Biking: 64 minutes
24/7 Wall St.
Sushi Crab Roll
> Size: 1 roll (349 g)
> Calories: 469 (Calories from fat: 143)
> Walking: 126 minutes
> Running: 45 minutes
> Biking: 65 minutes
McDonalds’ Large French Fries
> Size: 154 g
> Calories: 470 (Calories from fat: 198)
> Walking: 127 minutes
> Running: 45 minutes
> Biking: 65 minutes
Extra Lean Beef Burger
> Size: 1 burger on bun (220 g)
> Calories: 480 (Calories from fat: 139)
> Walking: 129 minutes
> Running: 46 minutes
> Biking: 67 minutes
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Italian Sub
> Size: 1 sub (6″)
> Calories: 532 (Calories from fat: 312)
> Walking: 143 minutes
> Running: 51 minutes
> Biking: 74 minutes
Cheeseburger
> Size: 1 burger (199 g)
> Calories: 535 (Calories from fat: 258)
> Walking: 144 minutes
> Running: 51 minutes
> Biking: 74 minutes
Milkshake
> Size: 16 fl oz
> Calories: 541 (Calories from fat: 110)
> Walking: 146 minutes
> Running: 52 minutes
> Biking: 75 minutes
Penne Vodka Sauce
> Size: 1 cups (471 g)
> Calories: 545 (Calories from fat: 163)
> Walking: 147 minutes
> Running: 52 minutes
> Biking: 76 minutes
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Bacon Egg Cheese On Bagel
> Size: 204 g
> Calories: 556 (Calories from fat: 206)
> Walking: 150 minutes
> Running: 53 minutes
> Biking: 77 minutes
McDonalds’ Cheesy Bacon Fries
> Size: 1 basket
> Calories: 560 (Calories from fat: 306)
> Walking: 151 minutes
> Running: 54 minutes
> Biking: 78 minutes
Tofu Banh Mi
> Size: 1 sandwich (369 g)
> Calories: 593 (Calories from fat: 221)
> Walking: 160 minutes
> Running: 57 minutes
> Biking: 82 minutes
Penne With Bolognese Sauce
> Size: 2 cups (660 g)
> Calories: 667 (Calories from fat: 195)
> Walking: 180 minutes
> Running: 64 minutes
> Biking: 92 minutes
Chicken Cobb Salad
> Size: 1 salad with dressing (468 g)
> Calories: 688 (Calories from fat: 463)
> Walking: 185 minutes
> Running: 66 minutes
> Biking: 95 minutes
Reuben Sandwich
> Size: 1 sandwich (280 g)
> Calories: 745 (Calories from fat: 443)
> Walking: 201 minutes
> Running: 72 minutes
> Biking: 103 minutes
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Chicken Parmigiana Sub
> Size: 12-inch sub (347 g)
> Calories: 798 (Calories from fat: 193)
> Walking: 215 minutes
> Running: 77 minutes
> Biking: 111 minutes
Banana Split
> Size: 1 sundae (450 g)
> Calories: 852 (Calories from fat: 373)
> Walking: 229 minutes
> Running: 82 minutes
> Biking: 118 minutes
Chicken Parmesan Pasta
> Size: 1 piece with pasta (499 g)
> Calories: 862 (Calories from fat: 181)
> Walking: 232 minutes
> Running: 83 minutes
> Biking: 119 minutes
Subway Spicy Italian
> Size: 1 footlong (446 g)
> Calories: 1063 (Calories from fat: 623)
> Walking: 286 minutes
> Running: 102 minutes
> Biking: 147 minutes
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Philly Cheesesteak
> Size: 1 sandwich (12”)
> Calories: 1146 (Calories from fat: 552)
> Walking: 309 minutes
> Running: 110 minutes
> Biking: 159 minutes
24/7 Wall St.
Fettuccine Alfredo
> Size: 2 cups (466 g)
> Calories: 1186 (Calories from fat: 654)
> Walking: 319 minutes
> Running: 114 minutes
> Biking: 164 minutes
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