Calorie Burn Equivalence Calculator

Figure out how long you need to move to balance out a favorite food or drink. Plug in the calories you want to burn and the per-minute burn rate for your chosen activity to see the workout duration required. Use it to plan smarter exercise sessions or motivate healthier swaps.

Enter the calorie content of the meal, snack, or treat you want to balance.
Use a realistic calories-per-minute figure for the exercise or sport you plan to do.

Estimates only; actual calorie burn varies with individual factors.

Examples

  • Large latte (320 kcal) ÷ brisk walking at 5.5 kcal/min ⇒ 58.2 minutes of walking
  • Slice of pizza (285 kcal) ÷ cycling at 9.8 kcal/min ⇒ 29.1 minutes of cycling
  • Cheeseburger (550 kcal) ÷ swimming laps at 10.5 kcal/min ⇒ 52.4 minutes of swimming

FAQ

What burn rate should I use?

Use a calories-per-minute estimate from a trusted fitness tracker, MET table, or exercise physiology resource that matches your pace and body weight.

Does weight affect burn rate?

Yes. Larger bodies expend more energy to move, so enter an activity burn rate calibrated for your current weight.

Can this show steps or cycling distance?

Convert your burn rate into minutes per mile, steps per minute, or watts using metrics from your fitness device for a more relatable target.

Is this an exact measurement?

No. Environmental conditions, body composition, and daily energy fluctuations all influence the real calories burned.

What if my burn rate is zero or unknown?

If you are unsure, look up MET values for the activity, multiply by 3.5 × weight (kg) ÷ 200 to approximate calories per minute, then enter that figure.

Additional Information

  • The calculator divides calories by burn rate, so a higher-intensity activity shortens the required exercise time.
  • Calories listed on nutrition labels can vary by ±20%, and personal metabolism can shift results in either direction.
  • Pair this estimate with a balanced diet, adequate rest, and strength training for sustainable progress.

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