“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
|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|
|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|
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