How Long You Need to Exercise to Burn Off the Calories From Your Favorite Foods

Special Report

Published: August 9, 2019 9:45 pm

Last Updated: March 19, 2020 11:02 am

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

ALSO READ: Fast Food Items With the Most Calories

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

ALSO READ: Fast Food Items with the Fewest Calories

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

ALSO READ: 17 Things Nutritionists Want You to Know About Calories

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

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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

ALSO READ: The Unhealthiest Item in Every Fast-Food Chain in the US

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

ALSO READ: The Healthiest Option at Every Fast Food Restaurant

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

ALSO READ: Junk Foods That Are Actually Not So Bad for You

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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