Exercise Burn

Walking (easy pace) – kcal

Brisk walking – kcal

Jogging – kcal

Running (10 km/h) – kcal

Cycling (moderate) – kcal

Climbing stairs – kcal

Jump rope – kcal

Swimming (easy laps) – kcal

Zumba / dance workout – kcal

Yoga – kcal

Pilates – kcal

Weight training – kcal

HIIT circuit – kcal

Basketball – kcal

Badminton – kcal

Hiking – kcal

Cleaning the house – kcal

Food in minutes

How long it takes to burn off one serving at your weight.

=

Fried chicken (1 piece (thigh), 320 kcal)
about – min brisk walking or – min jogging

=

Milk tea with pearls (large (500 ml), 350 kcal)
about – min brisk walking or – min jogging

=

Cheeseburger (1 regular, 300 kcal)
about – min brisk walking or – min jogging

=

Halo-halo (1 glass (350 g), 380 kcal)
about – min brisk walking or – min jogging

=

Beer (1 bottle (330 ml), 145 kcal)
about – min brisk walking or – min jogging

=

Steamed white rice (1 cup (160 g), 205 kcal)
about – min brisk walking or – min jogging

Exercise matters, but it is much easier to skip 300 kcal than to burn them. Find lighter swaps

For general information only. Numbers are estimates for one typical serving. Talk to our team or your doctor before starting a diet or exercise program, especially if you are pregnant or have a medical condition.