Sugar Burn-Off Time Calculator

Find out how much exercise you need to burn off the sugar you eat. Enter your sugar intake and activity to get started!

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Sugar Burn-Off Time Calculator

Enter the amount of sugar and select your activity to estimate how long it takes to burn off those calories.

Estimated Burn-Off Time

Based on your input and average MET values:

Time Needed to Burn Off

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(hours : minutes)

Calories to Burn

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(kcal from sugar)

How Burn-Off Time is Calculated

Learn about the science behind sugar burn-off time

How We Calculate Burn-Off Time

We estimate the calories from sugar (1 gram = 4 kcal). The time to burn off these calories is calculated using the MET (Metabolic Equivalent of Task) value for each activity, your weight, and the formula:

  • Calories from sugar: grams × 4
  • Calories burned per minute: (MET × weight in kg × 3.5) / 200
  • Burn-off time (minutes): calories from sugar / calories burned per minute

MET values used:
Walking (3 mph): 3.5
Running (6 mph): 9.8
Cycling (10-12 mph): 6.8

What is a MET?

MET stands for Metabolic Equivalent of Task. 1 MET is the energy you use at rest. Higher MET values mean more intense activities. The values above are averages for adults.

References & Sources

Scientific basis for our calculations

Scientific References

  • World Health Organization. (2015). Guideline: Sugars intake for adults and children. Geneva: World Health Organization.
  • U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025. 9th Edition.
  • Compendium of Physical Activities. (2011). MET values for physical activities. Retrieved from https://sites.google.com/site/compendiumofphysicalactivities/