Burn Off That Donut Calculator
Example: 300 cal donut → 45 min walk
Enter the calories from any food and your body weight to estimate how long you need to walk, jog, run, swim, or cycle to burn them. The calculator uses MET (Metabolic Equivalent) values. For reference, roughly 7,700 calories equals 1 kg of body weight, while about 3,500 calories equals 1 lb.
Minutes to burn it off, by exercise
Exercise Time Needed
Time to burn the entered calories
Calories per Minute
Burn rate for selected exercise
Calories per 10 min
Burn rate for 10 minutes of exercise
Calories per Hour
Burn rate for one hour of exercise
How We Calculate This
Calories per minute = (MET × 3.5 × weight_kg) / 200. Time needed = calories / cal_per_min. MET values: walking=3.5, jogging=8.3, running=9.8, cycling=7.5, swimming=6.0, jump rope=12.3, rowing=7.0. Note: Approximately 7,700 calories = 1 kg of body weight (or ~3,500 cal = 1 lb).
Methodology last reviewed: April 2026. How SparkCalc works
Sources: Compendium of Physical Activities: 2024 Adult Compendium (MET values) · Centers for Disease Control and Prevention: Adult Activity: An Overview · U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans, 2nd Edition
Frequently Asked Questions
How is exercise calorie burn calculated?
We use MET (Metabolic Equivalent of Task) values. Calories per minute = (MET × 3.5 × weight in kg) / 200. Different exercises have different MET values based on intensity.
What are MET values?
MET is a measure of exercise intensity. 1 MET is your resting metabolic rate. Walking is about 3.5 METs, jogging 8.3 METs, and jump rope can be over 12 METs.
Why does body weight affect calorie burn?
Heavier people burn more calories doing the same exercise because they expend more energy moving their body mass. This is why the calculation accounts for your weight.
Are these estimates accurate?
These are estimates based on average MET values. Actual calorie burn varies based on fitness level, intensity, metabolism, and individual factors.
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This calculator provides estimates for educational purposes only. Results vary based on individual factors. Consult a healthcare professional for personalized advice.