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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.