How Much Energy You Need to Burn Off the Most Popular Junk Foods

As a notorious late-night snacker, I love munching on anything savory or salty as I binge-watch reality TV. As soon as 10 p.m. rolls around, I’m forced to choose between ignoring the gnawing cravings of a bag of salt and pepper crinkle-cut chips and the guilt of cheating on my diet. 

Whether you have a sweet tooth or a preference for savory treats, you still have to pay the price the next day, no matter how good it tastes. But just how much longer will you have to work out to burn off the calories? 

Keep reading to learn more about how much your favorite guilty pleasures are costing you.

1.  Pizza Slice

Caloric Content: 200 to 400 per slice

From the tried-and-true pepperoni slice to the debatable Hawaiian-style pizza, a cold slice late at night is undeniably good. There are just so many toppings to choose from, and they all add to the calories in a single slice. 

Cheese and vegetarian pizza usually have the lowest caloric content. But when you start to get into the meat lovers, deep-dish, and stuffed crust pies, that’s when the calories quickly add up.

Regardless of what your favorite pizza toppings are, whether you cook it at home or dine out at a restaurant, you’re going to have to pay the price to burn off the extra calories. But burning off the calories depends on the type and intensity of your workout. 

If you walk at an average pace of three and a half miles per hour, it’ll take you around 40 minutes to an hour to burn the calories. At a moderate pace of 12 miles per hour, it will take 24 to 36 minutes to cycle off the slice. Finally, running at six miles per hour will be the fastest way, taking 20 to 30 minutes.  

2. French Fries

Caloric Content: 300 to 400 per three ounces

Fries are my favorite guilty pleasure food. In fact, potatoes, in general, are – whether they’re fried, smashed, boiled, or in a stew. Three ounces of fries is usually equivalent to a size small at many fast food restaurants. Is that really worth the workout the next day for the momentary bliss?

I think yes, but you might disagree. Based on the intensity and pace mentioned in the previous section, it will take you a little over an hour to walk it off. If you prefer to run or cycle, it’ll take 30 to 40 or 36 to 48 minutes, respectively.

3. Soda

Caloric Content: 140 to 150 per 12-ounce can

Nothing beats an ice-cold Coca-Cola straight out of a glass bottle on a hot summer day. Compared to the other options on the list, a soda every once in a while might not seem so bad. 

On average, it’ll take you 30 minutes to burn off a soda while walking. But you can cut this time in half if you’re running or cycling.

However, having more than one soda a day can really impact your health. Aside from taking longer to burn off the calories, you’ll be ingesting more than the daily recommended amount of sugar. 

It is suggested that men consume less than 36 grams of sugar daily while women consume 25 grams. A single 12-ounce can of soda has around 39 grams of added sugar.

4. Cheeseburger

Caloric Content: 300 to 500 depending on size and additional ingredients

Like pizza, there are so many condiment options to add to cheeseburgers. From a BBQ bacon cheeseburger to a high-end specialty Waygu one, your options are endless. But unfortunately, so is the danger of packing on the calories. 

It will take about an hour and 20 minutes of walking to burn off the calories from a cheeseburger. Running and cycling can speed this up a bit (40 and 48 minutes), but not by much.

While it can be tempting to grill up a juicy burger, it might be better to eat it in moderation. For me, I like to indulge in a cheeseburger and cold soda during summer holiday barbeques.

5. Fried Chicken

Caloric Content: 150 to 400 for one piece

Let’s be honest, who has the self control to only eat one piece of fried chicken? I surely don’t. But with a single fried chicken breast costing me 400 extra calories, I may think twice the next time I want to get my favorite spice-rubbed treat. 

And let’s not forget the ultimate pairing – fried chicken and waffles. While this combination is the ultimate sweet and savory duo, the extra calories are going to cost you. A single serving is around 700 and 1,000 calories.

For one piece of fried chicken, you’ll be looking at an hour of walking to burn off the junk calories. Luckily, you can cut the time in half if you run or cycle. 

Unfortunately, if you opted for the waffles, too, you’ll have to prepare for at least three hours of walking, an hour and 25 minutes of running, or an hour and 48 minutes of cycling to burn it all off. 

6. Ice Cream

Caloric Content: 200 to 250 for a half-cup

Nothing takes me back to my childhood like a scoop of coffee ice cream in a sugar cone. But back then, it was so much easier to burn it off. Now, when I want a taste of that nostalgia, I really have to work hard to get rid of the calories. 

If you’re walking ice cream off, it’ll take about 45 minutes. For runners and cyclists, it’ll take you about 22 and 27 minutes. 

While an ice cream every once in a while won’t hurt, having it once a week or more can pose a health concern. In addition to the calories in ice cream, you also have to consider the fat content.

It is recommended that we consume 20% to 35% of our daily calories in total fat. Ice cream contains an enormous amount of fat – in fact, one serving makes up 25% of our total recommended limit.

7. Cookies

Caloric Content: 100 to 150 for medium size

It’s tough to limit yourself to just one freshly baked chocolate chip cookie. And while 150 calories might not seem like a ton of extra junk calories, most people consume closer to 350 calories. Plus, let’s not forget the extra fat and sugar. 

A single cookie contains around six grams of fat and 10 grams of sugar. That makes up around 7.7% to 13.6% of your recommended daily fat intake. And the numbers are a little more startling for your recommended sugar consumption. For men, a single cookie will make up 28% of your recommended sugar intake. For women, it’ll be a whopping 40%. 

If you’re eating around 350 calories, it’ll take you around an hour and 15 minutes to burn off the junk calories from a cookie. Running will take slightly less time – around 38 minutes. Cycling will be around 45 minutes. 

8. Potato Chips

Caloric Content: 150 for a one-ounce serving

We end the list with another one of my irresistible guilty pleasure snacks. And it seems like a lot of people agree with me because potato chips are ranked as the number one junk food. 

It’s easy to get carried away with potato chips – next thing you know, half the bag is gone. To put it into perspective, a one-ounce serving of chips is equivalent to a small handful or about 15 to 20 average-sized crisps.

If I’m being honest, when I open a bag of chips, I’m eating more than just a small handful. So, while 150 calories might seem like nothing, in reality, we’re probably consuming closer to 500 junk calories. 

To burn off potato chips, you’ll need to walk for 30 minutes, run for 15 minutes, or cycle for 18 minutes. If you’re eating more than the small serving size, your workout times will increase to two hours, an hour, and an hour and 12 minutes, respectively.

Final Thoughts

As my mother says, “Junk food in moderation is okay.” We don’t have to cut out our favorite treats completely. Sometimes, it feels good to reward ourselves with a guilty pleasure. However, it all comes with moderation and dedication to staying active. 

So, the next time you dig into your favorite bag of chips or crack open a cold soda, you’ll know just how long it’ll take you to burn off the calories the next day.