Food-to-Exercise Index
See how ten everyday foods compare with walking, running, and cycling. The table uses a body weight of 75 kg (165 lb) and counts energy above rest.
Published by Effort Eater. Version 1.0 · Calculations updated .
| Food and USDA source | Serving | kcal | Walking minutes | Running minutes | Cycling minutes |
|---|---|---|---|---|---|
| Cola | 1 can or bottle (12 fl oz) · 370.0 g | 155.4 | 42.3 | 15.8 | 20.4 |
| Regular beer | 1 can · 356.0 g | 153.1 | 41.7 | 15.6 | 20.1 |
| Cheese pizza | 1 slice · 107.0 g | 284.6 | 77.4 | 28.9 | 37.4 |
| Potato chips | 1 oz · 28.0 g | 149.0 | 40.5 | 15.1 | 19.6 |
| Glazed doughnut | 1 doughnut medium (approx 3-3/4" dia) · 64.0 g | 269.4 | 73.3 | 27.4 | 35.4 |
| Vanilla ice cream | 1 serving 1/2 cup · 66.0 g | 136.6 | 37.2 | 13.9 | 17.9 |
| Plain cheeseburger | 1 sandwich · 91.0 g | 280.3 | 76.3 | 28.5 | 36.8 |
| French fries | 1 serving small · 71.0 g | 221.5 | 60.3 | 22.5 | 29.1 |
| Orange juice | 1 cup · 248.0 g | 111.6 | 30.4 | 11.3 | 14.7 |
| Milk chocolate | 1 bar (1.55 oz) · 44.0 g | 235.4 | 64.1 | 23.9 | 30.9 |
What do these numbers mean?
Each column shows how long that activity would take to use the calories in one serving. The activities are alternatives; their times are not added together. These figures are not medical advice or a recommendation to work off meals.
Foods with similar calories can have very different nutrients. This table does not rank foods from healthier to less healthy.
How are the activity times calculated?
Walking uses 3.8 MET at 3 mph (4.8 km/h); running uses 8.5 MET at 5 mph (8 km/h); cycling uses 6.8 MET at 11 mph (17.7 km/h). Net kcal/min = (MET − 1) × 3.5 × 75 ÷ 200. Active minutes = serving kcal ÷ net kcal/min.
These calculations use the same formulas as the interactive food calculator. The table rounds results to one decimal place. The CSV and JSON downloads include the unrounded values.
Data sources
Food calories and serving weights come from USDA SR Legacy, released in April 2018 and downloaded on October 9, 2026. Each food links to its original record. Some records are generic and some are for older branded products. A current package or restaurant label may differ.
Activity values come from the 2024 Adult Compendium of Physical Activities. The methodology lists activity codes, primary sources, and limits. Version 1.0 is the first ten-food release. Its update date is for these comparisons; the food data is still from April 2018.
What counts as one fast-food serving?
The plain cheeseburger is 91 g, and the small fries portion is 71 g. Adding fries, sauces, or a drink changes a meal’s total. A restaurant’s current nutrition information is a better source for a specific order.
Read the cheeseburger comparison, pizza and running guide, or walking and running comparison.