How long it takes to burn off the calories you ate
Want to know how long it will take you to burn off a certain number of calories with physical activity? The time to burn calories eaten calculator uses a formula to estimate this for you.
Example: 500 kcal, 160 lb, Jogging, general
61minutes (1 h 1 min)
Jogging, general burns off 500 kcal at 160 lb in this time, counting only the calories it adds on top of what your body burns at rest.
Enter your own calories, weight and activity above to replace this example.
If resting calories count too
52 min
Your body burns 1.3 kcal a minute sitting still. Count those too and the time is shorter.
Burn rate
8.3 kcal a minute
495 kcal an hour above resting, 7.5 MET (2024 Compendium code 12020)
MET is how many times your resting burn an activity costs: a 4 MET activity costs four times sitting still. The same 500 kcal at your weight, fastest first. Each time counts only the calories above resting. The code is the activity's number in the 2024 Compendium of Physical Activities.
| Activity | Time | MET |
|---|---|---|
| Jumping rope, moderate paceCode 15551 | 36 min | 11.8 |
| Swimming laps, freestyle, fastCode 18230 | 45 min | 9.8 |
| Running, 5 mph (12 min a mile)Code 12030 | 52 min | 8.5 |
| Cross-country skiing, moderateCode 19090 | 52 min | 8.5 |
| Aerobic dance, high impactCode 02006 | 56 min | 8.0 |
| Jogging, generalCode 12020 | 1 h 1 min | 7.5 |
| Circuit training, vigorousCode 02040 | 1 h 1 min | 7.5 |
| Inline skating, recreationalCode 15591 | 1 h 1 min | 7.5 |
| Bicycling, generalCode 01014 | 1 h 6 min | 7.0 |
| Interval training (HIIT), moderateCode 02210 | 1 h 6 min | 7.0 |
| Ice skating, generalCode 19030 | 1 h 6 min | 7.0 |
| Skiing, generalCode 19075, estimated | 1 h 6 min | 7.0 |
| Stationary bike, generalCode 01200 | 1 h 8 min | 6.8 |
| Stair climbing, generalCode 17131 | 1 h 8 min | 6.8 |
| Hiking, cross countryCode 17080 | 1 h 19 min | 6.0 |
| Weight training, vigorousCode 02050 | 1 h 19 min | 6.0 |
| Swimming laps, freestyle, slowCode 18240 | 1 h 22 min | 5.8 |
| Walking, very brisk, 4.0 to 4.4 mphCode 17220 | 1 h 27 min | 5.5 |
| Elliptical trainer, moderateCode 02048 | 1 h 38 min | 5.0 |
| Rowing machine, moderateCode 02071 | 1 h 38 min | 5.0 |
| Walking, brisk, 3.5 to 3.9 mphCode 17200 | 1 h 44 min | 4.8 |
| Aerobic dance, low impactCode 02005 | 1 h 44 min | 4.8 |
| Golf, generalCode 15255 | 1 h 52 min | 4.5 |
| Walking, 2.8 to 3.4 mphCode 17190 | 2 h 21 min | 3.8 |
| Weight training, light (8 to 15 reps)Code 02054 | 2 h 37 min | 3.5 |
| Yoga, HathaCode 02150 | 5 h 3 min | 2.3 |
- Next stepCalories burned for any activitySearch all 1,111 activities and add up a whole workout by its minutes.
- Next stepCalorie deficit calculatorA daily calorie target with a goal date, if you are losing weight.
- Next stepTDEE calculatorEverything you burn in a day: resting, daily life and training together.
Minutes = calories / ((MET - 1) x 3.5 x body weight in kg / 200). MET minus 1 leaves out the calories you would burn sitting still anyway, the same rule our calories burned calculators use for their burn-off time. METs from the 2024 Adult Compendium of Physical Activities, for adults 19 to 59. The Compendium counts 3.5 ml/kg/min of oxygen as the resting rate for every body; real rates vary with age, sex, size and fitness, so treat the times as estimates.
Sources: 2024 Adult Compendium of Physical Activities (Herrmann and others, 2024)
Maybe you indulged a little too much or you just want to ensure you meet and don’t exceed your daily recommended calorie intake.
After all, the number of calories you consume does matter if you’re trying to lose, gain, or even maintain your current body weight.
There has to be some sort of structure to not derail your progress and achieve the desired outcome.
What Is The Time To Burn Calories Eaten Calculator and How Does It Work?
The time to burn calories eaten calculator is a handy and easy-to-use tool that anyone can use to learn the amount of time it will take to burn a set number of calories through physical activity.
There’s nothing complex about its function, although it does use a formula based on the number of calories you ate (and want to burn), your body weight, and your activity level.
So, for example, let’s say a 160-pound person wants to burn off the 500 calories they just ate by jogging (general).
How long will it take them to burn those 500 calories?
They enter those three details and the calculator gives 61 minutes of jogging. That counts only the calories jogging adds on top of what the body burns at rest; counting every calorie, including the resting ones, it is 52 minutes.
Keep in mind that this is an estimate of the amount of time it takes to burn a certain number of calories and is probably not 100% accurate.
Several activities appear at more than one pace or effort: walking at three speeds, swimming slow or fast, weight training light or vigorous. Pick the one closest to how hard you actually went; the gap between them is large.
Just do your best to follow this to ensure you get a somewhat close estimate.
But to be honest, you may not always get a completely accurate estimate no matter what resource you use.
You can also use trackers and apps to compare.
How To Use The Time To Burn Calories Eaten Calculator
The calculator is super simple to use. In fact, it’s a lot less involved than most health-focused calculators. But we’ve included step-by-step instructions if you need a little help to ensure you get the most accurate result possible.
Step 1
Type the calories you ate; this is the amount to burn off.
Step 2
Enter your weight and pick lb or kg.
Step 3
Choose your activity from the Activity list. There are 26 of them, from yoga to jumping rope; pick the closest if yours is not listed, or use the calories burned calculator for any activity, which has all 1,111.
Step 4
Press Work out the time.
Try out our calories burned by exercises calculator that estimates calories burned by activity and duration. You can also select from a large database of activities.
Is The Time To Burn Calories Eaten Calculator Only Useful For Those Who Want To Lose Weight?
Not at all. In fact, anyone can use it regardless of their goal/s whether it’s fat loss, weight/muscle gain, body weight maintenance, or general health.
Now, yes, you have to either burn more calories or eat fewer calories than what your body needs to lose weight. So you could use this calculator to help you reach your weight loss goal.
Related: The Top 20 Simple Weight Loss Tips
However, the calorie deficit calculator is a more helpful tool if your goal is weight loss. That’s because it estimates the daily recommend intake to both maintain and lose weight.
If you want to gain size or bulk up, the weight gain calculator is your best bet.
But back to who should use this calculator, most people simply overeat sometimes (we’re only human), which isn’t always a bad thing. But burning off those excess calories doesn’t necessarily mean you will lose weight either.
In fact, if your goal is to bulk up or gain pounds, then you can still burn off a lot of extra calories and still be in an energy or caloric surplus. Therefore, you’ll still gain weight.
So, the time to burn calories eaten calculator is just a tool that can help you to burn off excess calories.
Other related calculators
- Weight Loss Calculator
- Carb Cycling Calculator
- Calories Per Meal Calculator
- Intermittent Fasting Calculator
- Water Fasting Weight Loss Calculator
- Weight Gain Calculator
Use The Time To Burn Calories Eaten Calculator To Reach Your Goals
We hope you find the time to burn calories eaten calculator to be a helpful tool during your fitness and health journey.
It’s a free, simple, and easy-to-use resource that can give you a good base to work from, and while it may not be 100% accurate, it’ll get you somewhere in the ballpark.
But the most important choice you can make is to take the time to learn your body and use as many resources as possible to ensure you achieve the desired outcome.
Fitness Volt has pretty much everything you need to accomplish your goals. So make sure to check out our helpful resources.
