I Need to Burn 300, 500, 1000 Calories

Last Updated: November 2, 2015


How Much Exercise to Burn 500 or Any Number of Calories

Most of us are aware that burning calories through exercise is a lot harder than eating them... The human machine is extremely efficient - to a point that may appear disappointing. But it is possible to lose weight through exercise. I thought it would be helpful for those of you out there who are wondering how much of a certain type of exercise you need to engage into before you can burn - say - 400 calories. So I created this tool that does just that.

matching exercises will appear here as you type


  1. Enter the name of the exercise you want to search for in the text field above.
  2. AS YOU TYPE, exercise name suggestions will appear in the yellow box beneath.
  3. Once you find your exercise selection, click on it's name and follow the instructions.
Note: To find your exercise faster, please try to be as specific as possible.

How To Use Duration of Exercise To Burn X Number of Calories Calculator

How to burn 500 calories

Regular exercise is essential for weight loss and maintenance.

If you search on the web for exercise calories counters, what you usually get is various calculators that allow you to see how many calories you burn by different forms of exercise. Some of the more elaborate ones would let you enter your weight, duration of exercise and then give you a more accurate measure of how many calories you burned.

What I offer here is different in the sense that it allows you to start with a predefined number of calories you want to burn and then find out the duration of your preferred type of exercise you need to perform to achieve your goal.

As an example, let's say you decide to burn 250 calories every day through exercise. Let's also assume you like to bike using your mountain bike a couple of times a week, and the rest of the time you want to burn these 250 calories/day with brisk walking. All you have to do is enter your calorie goal (250 calories/day), your weight and then type in biking and then walking into the form below, and you will get the duration in minutes you need for each of these activities.

How Accurate is This Calculator?

It is as accurate as it can possibly. The calculation takes into account your weight, the selected exercise MET equivalent, and the number of calories you want to burn to perform the calculation based on the established formula for calories burned through exercise.

Is this calculator perfect? No. But very few (if any) things are perfect in this world. If somebody has an unusually slow metabolism (either because they have been starving themselves on a very low calorie diet to lose weight, or because they have a slow thyroid or another metabolic abnormality), their results may not match exactly those suggested by this calculator.

Can This Calculator Be Used For Losing Weight?

Absolutely! Exercise is an important part of any weight loss and maintenance program. A reasonable goal for the average person who is trying to lose weight is to aim to burn an extra 250 calories every day through exercise. By cutting another 250 calories from diet, a daily caloric deficit of 500 calories will be achieved. This translates into a 3.500 calorie deficit per week, which is the equivalent of losing 1 lb of body weight. Followed over six months, such a program would cause a weight loss of about 25 lbs. For most overweight and obese people, this would meet the goal of 5-10% weight loss in six months, which is considered the healthy way to lose weight.

This calculator makes it easy to find out just how long you need to engage in your favorite physical activity in order to burn 250, 300, 500, 1,000, or any number of calories.

Dr. Gily Ionescu MD, MS.

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