Precision Nutrition’sWeight Loss Calculator Eat less? Move more? Here's what it really takes to reach your goals.

Content of article

1 {{maintCalsField | number:0}}
2 2. Avoid Sugary Soft Drinks and Fruit Juices

2. Avoid Sugary Soft Drinks and Fruit Juices

Approximate minutes of exercise needed to burn 500 calories, by personal weight.

The exercise time columns can be sorted from high to low or low to high by clicking on a weight. All times are in minutes. You can also use this calculator to see how many calories you will burn over x minutes of exercise.

Exercise	100 lbs	125 lbs	150 lbs	175 lbs	200 lbs	250 lbs	300 lbs
Aerobics: low impact	114	91	76	65	57	45	38
Aerobics: high impact	89	71	60	51	45	36	30
Aerobics, Step: low impact	89	71	60	51	45	36	30
Aerobics, Step: high impact	63	50	42	36	31	25	21
Aerobics: water	156	125	104	89	78	63	52
Bicycling, Stationary: moderate	89	71	60	51	45	36	30
Bicycling, Stationary: vigorous	60	48	40	34	30	24	20
Circuit Training	78	63	52	45	39	31	26
Rowing, Stationary: moderate	89	71	60	51	45	36	30
Rowing, Stationary: vigorous	74	59	49	42	37	29	25
Ski Machine	66	53	44	38	33	26	22
Stair Stepper	104	83	69	60	52	42	35
Weight Lifting: light	208	167	139	119	104	83	69
Weight Lifting: vigorous	104	83	69	60	52	42	35
Basketball: playing a game	78	63	52	45	39	31	26
Basketball: wheelchair	86	77	64	55	48	38	32
Bicycling: BMX or mountain	74	59	49	42	37	29	25
Bicycling: 12-13.9ph	78	63	52	45	39	31	26
Bicycling: 14-15.9ph	63	50	42	36	31	25	21
Boxing: sparring	69	56	46	40	35	28	23
Football: competitive	69	56	46	40	35	28	23
Football: touch or flag	78	63	52	45	39	31	26
Frisbee	208	167	139	119	104	83	69
Golf: carrying clubs	114	91	76	65	57	45	38
Golf: using cart	179	143	119	102	99	71	60
Gymnastics	156	125	104	89	78	63	52
Handball	52	42	35	30	26	21	17
Hiking: cross-country	104	83	69	60	52	42	35
Horseback Riding	156	125	104	89	78	63	52
Ice Skating	89	71	60	51	45	36	30
Martial Arts	63	50	42	36	31	25	21
Racquetball: competitive	63	50	42	36	31	25	21
Racquetball: casual	89	71	60	51	45	36	30
Rock Climbing: ascending	57	45	38	32	28	23	19
Rock Climbing: rapelling	78	63	52	45	39	31	26
Rollerblade (inline) Skating	89	171	60	51	45	36	30
Rope Jumping	63	50	42	36	31	25	21
Running: 5ph (12min/mile)	78	63	52	45	39	31	26
Running: 5.2ph (11.5min/mile)	69	56	46	40	35	28	23
Running: 6ph (10min/mile)	63	50	42	36	31	25	21
Running: 6.7ph (9min/mile)	57	45	38	32	28	23	19
Running: 7.5ph (8min/mile)	50	40	33	29	25	20	17
Running: 8.6ph (7min/mile)	43	34	29	25	22	17	14
Running: 10ph (6min/mile)	38	30	25	22	19	15	13
Running: pushing wheelchair	78	63	52	45	39	31	26
Running: cross-country	69	56	46	40	35	28	23
Skiing: cross-country	78	63	52	45	39	31	26
Skiing: downhill	104	83	69	60	52	42	35
Snow Shoeing	78	63	52	45	39	31	26
Softball: general play	125	100	83	71	63	50	42
Swimming: general	104	83	69	60	52	42	35
Tennis: general	89	71	60	51	45	36	30
Volleyball: non-competitive	208	167	139	119	104	83	69
Volleyball: competitive	156	125	104	89	78	63	52
Volleyball: beach	78	63	52	45	39	31	26
Walk: 3.5ph (17min/mile)	156	125	104	89	78	63	52
Walk: 4ph (15min/mile)	139	111	93	79	69	56	46
Walk: 4.5ph (13min/mile)	125	100	83	71	63	50	42
Walk/Jog: jog {amp}lt;10min.	104	83	69	60	52	42	35
Water Skiing	104	83	69	60	52	42	35
Water Polo	89	71	60	51	45	36	30
Whitewater: rafting, kayaking	89	71	60	51	45	36	30
Exercise	100 lbs	125 lbs	150 lbs	175 lbs	200 lbs	250 lbs	300 lbs

When it comes to losing weight, protein is the king of nutrients.

{{maintCalsField | number:0}}

2. Avoid Sugary Soft Drinks and Fruit Juices