Calories Out: How To Burn Off 300- and 600-Calorie Meals

This entry was posted on Friday, January 30th, 2015 at 11:54 am.

“Calories In” is easy, fun, and yummy, right? You eat. You socialize. It makes you very happy.

“Calories Out” unfortunately does not have the same happiness factor for most people. Plus, the amount of exercise it takes to burn off 300 and 600 calories can be brutally sobering as you’ll see in the chart below.

The reason we are calling attention to how much exercise it takes to burn off calories is mainly to increase your calorie awareness. If a piece of moist, lightly glazed pound cake is about 400 calories, you may only need one bite to satisfy your urge. Similarly, one bite of a gooey caramel-topped 500-calorie brownie might be just enough to remove that feeling of deprivation. Or, if you’re going to indulge in a double whopper dripping with the good stuff, skip the fries and soda.

These are the kinds of choices that will help you control or your calorie intake, which is the FIRST STEP in the energy balance equation. So make smart food choices and get moving! Easier said than done, right?

What It Takes To Burn 300 and 600 Calories for Women and Men 

Exercise 300 calories


300 calories


600 calories


600 calories


Pilates, general 97 75 194 151
Walking the dog 97 75 194 151
Walking, 3.5 Mph, Level, Brisk, Firm Surface, Walking For Exercise 68 53 135 105
Elliptical Trainer, Moderate Effort 58 45 116 90
Circuit Training, Moderate Effort 68 53 135 105
Golf, Walking, Carrying Clubs 68 53 135 105
Slimnastics, Jazzercise 48 38 97 75
Health Club Exercise, Conditioning Classes 37 29 74 58
Running, 5 Mph (12 Min/Mile) 35 27 70 54
Swimming Laps, Freestyle, Front Crawl, Slow, Light Or Moderate Effort 31 24 61 48
Bicycling, Stationary, 101-160 Watts, Vigorous Effort 33 26 66 51
Bicycling, 14-15.9 Mph, Racing Or Leisure, Fast, Vigorous Effort 29 23 58 45


Reference People

Women: 5’4” 160 lbs

Men: 5’10” 191 lbs

Source for reference values: 50th percentile of the Anthropometric Reference Data for Children and Adults: US, 2007–2010 National Center for Health Statistics, CDC

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