Have you ever wondered how far you would need to walk to burn off a slice of pepperoni pizza, a can of Coca-Cola, or a fast-food burger? Understanding nutritional energy in terms of physical activity—known in exercise science as Physical Activity Calorie Equivalent (PACE) labeling—is proven to be one of the most effective behavioral tools for preventing subconscious overeating.
Studies published in the Journal of Epidemiology & Community Health indicate that showing the exercise equivalent of foods reduces average meal calorie intake by up to 200 calories per dining occasion. Walking is humanity's most sustainable Zone 2 fat-burning tool, but the energy required to offset energy-dense processed foods is often surprising.
The Energy Formula: How Walking Burns Calories
The number of calories burned per step depends primarily on your body mass and walking speed (intensity measured in Metabolic Equivalents, or METs). On average, an adult weighing 70 kg (154 lbs) burns approximately:
- 0.04 to 0.05 Calories per step at a standard brisk pace (4.8 km/h / 3.0 mph).
- 100 Calories per 2,000 to 2,500 steps (roughly 1.6 km or 1.0 mile).
- 400 to 500 Calories per 10,000 steps (roughly 7.5 to 8.0 km).
Popular Beverages & Drinks: Steps and Distance Required
Liquid calories are absorbed rapidly without triggering satiety hormones like leptin and peptide YY. Here is what it takes for a 70kg person to burn off common drinks:
| Drink & Serving | Calories | Required Steps (70kg) | Walking Distance | Walking Time (Brisk) |
|---|---|---|---|---|
| Coca-Cola Original (Can 330ml) | 139 kcal | 3,475 steps | 2.6 km (1.6 mi) | 33 minutes |
| Starbucks Caramel Frappuccino (Grande 470ml) | 380 kcal | 9,500 steps | 7.2 km (4.5 mi) | 1 hr 30 mins |
| Boba Brown Sugar Milk Tea (500ml) | 360 kcal | 9,000 steps | 6.8 km (4.2 mi) | 1 hr 25 mins |
| Craft IPA Beer (Pint 500ml) | 220 kcal | 5,500 steps | 4.2 km (2.6 mi) | 52 minutes |
| Red Bull Energy Drink (250ml) | 115 kcal | 2,875 steps | 2.2 km (1.4 mi) | 27 minutes |
| Glass of Red Wine (175ml) | 140 kcal | 3,500 steps | 2.7 km (1.7 mi) | 33 minutes |
Fast Food & Snacks: Steps and Distance Required
High-fat, ultra-processed savory meals require substantial aerobic volume to fully oxidize. Consider these staple fast-food items:
| Food Item | Calories | Required Steps (70kg) | Walking Distance | Walking Time (Brisk) |
|---|---|---|---|---|
| McDonald's Big Mac | 550 kcal | 13,750 steps | 10.5 km (6.5 mi) | 2 hrs 10 mins |
| Large French Fries | 480 kcal | 12,000 steps | 9.1 km (5.7 mi) | 1 hr 55 mins |
| Slice of Pepperoni Pizza (Large) | 290 kcal | 7,250 steps | 5.5 km (3.4 mi) | 1 hr 10 mins |
| Glazed Donut | 260 kcal | 6,500 steps | 4.9 km (3.1 mi) | 1 hr 02 mins |
| Snickers Chocolate Bar (50g) | 250 kcal | 6,250 steps | 4.8 km (3.0 mi) | 1 hr 00 mins |
| Butter Croissant | 270 kcal | 6,750 steps | 5.1 km (3.2 mi) | 1 hr 05 mins |
| Bag of Potato Chips (50g) | 265 kcal | 6,625 steps | 5.0 km (3.1 mi) | 1 hr 04 mins |
Zone 2 Physiology: Why Walking is the Superior Fat Burner
Unlike high-intensity sprinting, which relies almost exclusively on anaerobic muscle glycogen (sugar), brisk walking operates in Zone 2 heart rate (60–70% of Max HR). In Zone 2, your mitochondria derive up to 70% of energy directly from free fatty acids, making walking the cleanest way to mobilize stubborn body fat without elevating stress cortisol.
How Body Weight Alters the Math
Heavier individuals expend more mechanical work to transport their body mass over distance. For example, burning off a 550-calorie Big Mac requires:
- 60 kg Person: ~16,000 steps (12.2 km / 2 hrs 35 mins)
- 70 kg Person: ~13,750 steps (10.5 km / 2 hrs 10 mins)
- 85 kg Person: ~11,300 steps (8.6 km / 1 hr 45 mins)
- 100 kg Person: ~9,600 steps (7.3 km / 1 hr 30 mins)
How to Turn Daily Steps into Effortless Weight Control
You do not need to walk 15,000 steps in a single marathon session. Breaking your steps into three 15-minute post-meal walks stimulates GLUT4 glucose transporters in your muscles, blunting insulin spikes and effortlessly incinerating 300 to 500 extra calories every single day.
Using Pedometer: Step League turns your daily step count into an engaging community competition, helping you stay accountable, track calorie burn milestones, and turn walking into a lifelong habit.
PACE Exercise Converter
Interactive Food-to-Steps Walking Converter
Select from 200+ verified foods and beverages and adjust your body weight to calculate exact walking steps and distance needed to burn it off.
Your Body Weight: 70 kg (154 lbs)
Steps to Burn Off Item:
3,475 steps
Distance:
2.64 km (1.64 mi)
Walking Time:
33 minutes
Fat & Glucose Equivalent:
~15.4g fat equivalent
PACE Labeling Standard: Nutritional profiles based on USDA FoodData Central and BMJ Physical Activity Calorie Equivalent guidelines.
Complete Nutritional Directory
221 Foods
200+ Foods & Drinks: Calorie-to-Steps Walking Directory
Search, filter by food category, or adjust your body weight to view live walking equivalents for over 200 popular meals, drinks, and snacks.
| Food Item & Portion | Category | Calories & Macros | Steps to Burn (Live) | Distance | Walking Time |
|---|---|---|---|---|---|
McDonald's Big Mac 1 burger (215g) | Fast Food & Burgers | 550 kcal
P: 25g • C: 45g • F: 30g
| 12,437 steps | 9.5 km (5.9 mi) | 1h 58m |
McDonald's Quarter Pounder with Cheese 1 burger (220g) | Fast Food & Burgers | 520 kcal
P: 30g • C: 42g • F: 26g
| 11,759 steps | 8.9 km (5.6 mi) | 1h 52m |
McDonald's Classic Cheeseburger 1 burger (115g) | Fast Food & Burgers | 300 kcal
P: 15g • C: 33g • F: 12g
| 6,784 steps | 5.2 km (3.2 mi) | 1h 4m |
McDonald's McChicken Sandwich 1 sandwich (140g) | Fast Food & Burgers | 400 kcal
P: 14g • C: 40g • F: 21g
| 9,045 steps | 6.9 km (4.3 mi) | 1h 26m |
McDonald's Filet-O-Fish 1 sandwich (142g) | Fast Food & Burgers | 390 kcal
P: 16g • C: 39g • F: 19g
| 8,819 steps | 6.7 km (4.2 mi) | 1h 24m |
McDonald's Chicken McNuggets (10 pcs) 10 pieces (165g) | Fast Food & Burgers | 420 kcal
P: 23g • C: 26g • F: 25g
| 9,497 steps | 7.2 km (4.5 mi) | 1h 30m |
McDonald's French Fries (Large) 1 large carton (150g) | Fast Food & Burgers | 480 kcal
P: 6g • C: 65g • F: 23g
| 10,854 steps | 8.2 km (5.1 mi) | 1h 43m |
McDonald's French Fries (Medium) 1 medium carton (117g) | Fast Food & Burgers | 320 kcal
P: 4g • C: 44g • F: 15g
| 7,236 steps | 5.5 km (3.4 mi) | 1h 9m |
Burger King Whopper with Mayo 1 burger (270g) | Fast Food & Burgers | 660 kcal
P: 28g • C: 49g • F: 40g
| 14,925 steps | 11.3 km (7.0 mi) | 2h 22m |
Burger King Bacon King 1 burger (340g) | Fast Food & Burgers | 1150 kcal
P: 57g • C: 49g • F: 79g
| 26,005 steps | 19.8 km (12.3 mi) | 4h 7m |
Burger King Chicken Fries (9 pcs) 9 pieces (95g) | Fast Food & Burgers | 280 kcal
P: 13g • C: 20g • F: 17g
| 6,332 steps | 4.8 km (3.0 mi) | 1h 0m |
Wendy's Baconator 1 burger (300g) | Fast Food & Burgers | 960 kcal
P: 57g • C: 36g • F: 66g
| 21,708 steps | 16.5 km (10.3 mi) | 3h 26m |
Wendy's Dave's Single Cheeseburger 1 burger (220g) | Fast Food & Burgers | 590 kcal
P: 32g • C: 38g • F: 34g
| 13,342 steps | 10.1 km (6.3 mi) | 2h 7m |
Wendy's Classic Chocolate Frosty (Medium) 1 cup (350g) | Fast Food & Burgers | 470 kcal
P: 12g • C: 79g • F: 12g
| 10,628 steps | 8.1 km (5.0 mi) | 1h 41m |
Five Guys Bacon Cheeseburger 1 burger (310g) | Fast Food & Burgers | 1060 kcal
P: 51g • C: 40g • F: 75g
| 23,970 steps | 18.2 km (11.3 mi) | 3h 48m |
Five Guys Regular French Fries 1 regular serving (410g) | Fast Food & Burgers | 950 kcal
P: 15g • C: 131g • F: 41g
| 21,482 steps | 16.3 km (10.1 mi) | 3h 24m |
In-N-Out Double-Double Burger 1 burger (330g) | Fast Food & Burgers | 670 kcal
P: 37g • C: 39g • F: 41g
| 15,151 steps | 11.5 km (7.2 mi) | 2h 24m |
In-N-Out Animal Style Fries 1 tray (250g) | Fast Food & Burgers | 750 kcal
P: 18g • C: 80g • F: 42g
| 16,960 steps | 12.9 km (8.0 mi) | 2h 41m |
Shake Shack Single ShackBurger 1 burger (210g) | Fast Food & Burgers | 500 kcal
P: 29g • C: 26g • F: 30g
| 11,306 steps | 8.6 km (5.3 mi) | 1h 47m |
KFC Original Recipe Fried Chicken Breast 1 piece (180g) | Fast Food & Burgers | 390 kcal
P: 39g • C: 11g • F: 21g
| 8,819 steps | 6.7 km (4.2 mi) | 1h 24m |
KFC Extra Crispy Tenders (3 pcs) 3 pieces (150g) | Fast Food & Burgers | 380 kcal
P: 31g • C: 18g • F: 21g
| 8,593 steps | 6.5 km (4.1 mi) | 1h 22m |
Popeyes Spicy Chicken Sandwich 1 sandwich (240g) | Fast Food & Burgers | 700 kcal
P: 28g • C: 50g • F: 42g
| 15,829 steps | 12.0 km (7.5 mi) | 2h 30m |
Chick-fil-A Original Chicken Sandwich 1 sandwich (180g) | Fast Food & Burgers | 440 kcal
P: 28g • C: 41g • F: 17g
| 9,950 steps | 7.6 km (4.7 mi) | 1h 35m |
Chick-fil-A Waffle Potato Fries (Medium) 1 medium box (125g) | Fast Food & Burgers | 420 kcal
P: 5g • C: 45g • F: 24g
| 9,497 steps | 7.2 km (4.5 mi) | 1h 30m |
Subway Footlong Italian B.M.T. Sub 1 footlong sub (430g) | Fast Food & Burgers | 780 kcal
P: 38g • C: 84g • F: 34g
| 17,638 steps | 13.4 km (8.3 mi) | 2h 48m |
Subway 6-Inch Tuna Sub with Provolone 1 sub (240g) | Fast Food & Burgers | 530 kcal
P: 24g • C: 40g • F: 31g
| 11,985 steps | 9.1 km (5.7 mi) | 1h 54m |
Domino's Pepperoni Pizza (1 Large Slice) 1 slice (130g) | Pizza & Italian | 290 kcal
P: 12g • C: 32g • F: 12g
| 6,558 steps | 5.0 km (3.1 mi) | 1h 2m |
Domino's Hand-Tossed Cheese Pizza (1 Slice) 1 slice (120g) | Pizza & Italian | 240 kcal
P: 10g • C: 32g • F: 8g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
Domino's ExtravaganZZa Feast (1 Slice) 1 slice (160g) | Pizza & Italian | 370 kcal
P: 16g • C: 34g • F: 18g
| 8,367 steps | 6.4 km (4.0 mi) | 1h 19m |
Pizza Hut Stuffed Crust Pepperoni (1 Slice) 1 slice (150g) | Pizza & Italian | 380 kcal
P: 17g • C: 36g • F: 18g
| 8,593 steps | 6.5 km (4.1 mi) | 1h 22m |
Pizza Hut Meat Lover's Pan Pizza (1 Slice) 1 slice (160g) | Pizza & Italian | 430 kcal
P: 19g • C: 35g • F: 24g
| 9,724 steps | 7.4 km (4.6 mi) | 1h 32m |
Papa John's The Works Pizza (1 Slice) 1 slice (155g) | Pizza & Italian | 340 kcal
P: 14g • C: 37g • F: 15g
| 7,688 steps | 5.8 km (3.6 mi) | 1h 13m |
Authentic Neapolitan Margherita Pizza (Whole) 1 whole pizza (300g) | Pizza & Italian | 850 kcal
P: 35g • C: 110g • F: 28g
| 19,221 steps | 14.6 km (9.1 mi) | 3h 3m |
Quattro Formaggi (4 Cheese) Pizza (1 Slice) 1 slice (135g) | Pizza & Italian | 330 kcal
P: 16g • C: 29g • F: 16g
| 7,462 steps | 5.7 km (3.5 mi) | 1h 11m |
Baked Calzone with Mozzarella & Pepperoni 1 whole calzone (350g) | Pizza & Italian | 820 kcal
P: 42g • C: 78g • F: 38g
| 18,543 steps | 14.1 km (8.8 mi) | 2h 56m |
Traditional Italian Pasta Carbonara 1 plate (350g) | Pizza & Italian | 720 kcal
P: 32g • C: 70g • F: 34g
| 16,281 steps | 12.4 km (7.7 mi) | 2h 35m |
Spaghetti Bolognese with Rich Beef Ragu 1 plate (400g) | Pizza & Italian | 650 kcal
P: 34g • C: 78g • F: 22g
| 14,698 steps | 11.2 km (6.9 mi) | 2h 20m |
Fettuccine Alfredo with Cream & Parmesan 1 plate (380g) | Pizza & Italian | 880 kcal
P: 22g • C: 82g • F: 52g
| 19,899 steps | 15.1 km (9.4 mi) | 3h 9m |
Classic Baked Beef Lasagna with Bechamel 1 large square (350g) | Pizza & Italian | 620 kcal
P: 36g • C: 48g • F: 30g
| 14,020 steps | 10.7 km (6.6 mi) | 2h 13m |
Garlic Bread with Melted Mozzarella (2 pcs) 2 slices (100g) | Pizza & Italian | 310 kcal
P: 9g • C: 32g • F: 16g
| 7,010 steps | 5.3 km (3.3 mi) | 1h 7m |
Penne all'Arrabbiata (Spicy Tomato & Garlic) 1 plate (350g) | Pizza & Italian | 480 kcal
P: 14g • C: 84g • F: 9g
| 10,854 steps | 8.2 km (5.1 mi) | 1h 43m |
Potato Gnocchi with Creamy Gorgonzola Sauce 1 bowl (320g) | Pizza & Italian | 690 kcal
P: 18g • C: 72g • F: 38g
| 15,603 steps | 11.9 km (7.4 mi) | 2h 28m |
Ricotta & Spinach Ravioli in Butter Sage 1 bowl (280g) | Pizza & Italian | 540 kcal
P: 20g • C: 52g • F: 28g
| 12,211 steps | 9.3 km (5.8 mi) | 1h 56m |
Chicken Parmigiana with Spaghetti Marinara 1 dinner platter (450g) | Pizza & Italian | 860 kcal
P: 56g • C: 72g • F: 40g
| 19,447 steps | 14.8 km (9.2 mi) | 3h 5m |
Italian Beef & Pork Meatballs in Tomato Sauce (3 pcs) 3 large meatballs (220g) | Pizza & Italian | 390 kcal
P: 28g • C: 14g • F: 24g
| 8,819 steps | 6.7 km (4.2 mi) | 1h 24m |
Traditional Italian Tiramisu (1 Slice) 1 slice (130g) | Pizza & Italian | 420 kcal
P: 7g • C: 44g • F: 24g
| 9,497 steps | 7.2 km (4.5 mi) | 1h 30m |
Coca-Cola Original (Can 330ml) 1 can (330ml) | Soft Drinks & Juices | 139 kcal
P: 0g • C: 35g • F: 0g
| 3,143 steps | 2.4 km (1.5 mi) | 30m |
Coca-Cola Original (Bottle 500ml) 1 bottle (500ml) | Soft Drinks & Juices | 210 kcal
P: 0g • C: 53g • F: 0g
| 4,749 steps | 3.6 km (2.2 mi) | 45m |
Pepsi Cola (Can 330ml) 1 can (330ml) | Soft Drinks & Juices | 145 kcal
P: 0g • C: 37g • F: 0g
| 3,279 steps | 2.5 km (1.5 mi) | 31m |
Sprite Lemon-Lime (Can 330ml) 1 can (330ml) | Soft Drinks & Juices | 132 kcal
P: 0g • C: 33g • F: 0g
| 2,985 steps | 2.3 km (1.4 mi) | 28m |
Fanta Orange (Can 330ml) 1 can (330ml) | Soft Drinks & Juices | 152 kcal
P: 0g • C: 38g • F: 0g
| 3,437 steps | 2.6 km (1.6 mi) | 33m |
Dr Pepper (Can 330ml) 1 can (330ml) | Soft Drinks & Juices | 140 kcal
P: 0g • C: 36g • F: 0g
| 3,166 steps | 2.4 km (1.5 mi) | 30m |
Mountain Dew Citrus (Can 330ml) 1 can (330ml) | Soft Drinks & Juices | 160 kcal
P: 0g • C: 42g • F: 0g
| 3,618 steps | 2.7 km (1.7 mi) | 34m |
7Up Crisp Lemon-Lime (Can 330ml) 1 can (330ml) | Soft Drinks & Juices | 130 kcal
P: 0g • C: 33g • F: 0g
| 2,940 steps | 2.2 km (1.4 mi) | 28m |
Red Bull Energy Drink (Can 250ml) 1 can (250ml) | Soft Drinks & Juices | 115 kcal
P: 1g • C: 28g • F: 0g
| 2,600 steps | 2.0 km (1.2 mi) | 25m |
Red Bull Energy Drink (Can 355ml) 1 can (355ml) | Soft Drinks & Juices | 160 kcal
P: 1g • C: 39g • F: 0g
| 3,618 steps | 2.7 km (1.7 mi) | 34m |
Monster Energy Original Green (Can 500ml) 1 can (500ml) | Soft Drinks & Juices | 235 kcal
P: 0g • C: 57g • F: 0g
| 5,314 steps | 4.0 km (2.5 mi) | 50m |
Gatorade Cool Blue Sports Drink (590ml) 1 bottle (590ml) | Soft Drinks & Juices | 140 kcal
P: 0g • C: 36g • F: 0g
| 3,166 steps | 2.4 km (1.5 mi) | 30m |
Powerade Mountain Berry Blast (500ml) 1 bottle (500ml) | Soft Drinks & Juices | 130 kcal
P: 0g • C: 34g • F: 0g
| 2,940 steps | 2.2 km (1.4 mi) | 28m |
100% Pure Squeezed Orange Juice (250ml) 1 glass (250ml) | Soft Drinks & Juices | 112 kcal
P: 2g • C: 26g • F: 0g
| 2,533 steps | 1.9 km (1.2 mi) | 24m |
Fresh Pressed Apple Juice (250ml) 1 glass (250ml) | Soft Drinks & Juices | 118 kcal
P: 0g • C: 29g • F: 0g
| 2,668 steps | 2.0 km (1.3 mi) | 25m |
Snapple Peach Iced Tea (473ml) 1 bottle (473ml) | Soft Drinks & Juices | 160 kcal
P: 0g • C: 40g • F: 0g
| 3,618 steps | 2.7 km (1.7 mi) | 34m |
AriZona Green Tea with Ginseng & Honey (680ml) 1 big can (680ml) | Soft Drinks & Juices | 190 kcal
P: 0g • C: 51g • F: 0g
| 4,296 steps | 3.3 km (2.0 mi) | 41m |
Homestyle Sweetened Lemonade (350ml) 1 tall glass (350ml) | Soft Drinks & Juices | 155 kcal
P: 0g • C: 40g • F: 0g
| 3,505 steps | 2.7 km (1.7 mi) | 33m |
Canada Dry Ginger Ale (Can 330ml) 1 can (330ml) | Soft Drinks & Juices | 130 kcal
P: 0g • C: 34g • F: 0g
| 2,940 steps | 2.2 km (1.4 mi) | 28m |
San Pellegrino Sparkling Aranciata (330ml) 1 can (330ml) | Soft Drinks & Juices | 130 kcal
P: 0g • C: 31g • F: 0g
| 2,940 steps | 2.2 km (1.4 mi) | 28m |
Starbucks Caramel Frappuccino with Whipped Cream (Grande) 1 grande (470ml) | Coffee & Cafe Drinks | 380 kcal
P: 5g • C: 54g • F: 16g
| 8,593 steps | 6.5 km (4.1 mi) | 1h 22m |
Starbucks Java Chip Frappuccino (Grande) 1 grande (470ml) | Coffee & Cafe Drinks | 440 kcal
P: 6g • C: 65g • F: 18g
| 9,950 steps | 7.6 km (4.7 mi) | 1h 35m |
Starbucks Caffe Latte (Grande, Whole Milk) 1 grande (470ml) | Coffee & Cafe Drinks | 230 kcal
P: 12g • C: 19g • F: 12g
| 5,201 steps | 4.0 km (2.5 mi) | 49m |
Starbucks Iced Caramel Macchiato (Grande) 1 grande (470ml) | Coffee & Cafe Drinks | 250 kcal
P: 10g • C: 35g • F: 7g
| 5,653 steps | 4.3 km (2.7 mi) | 54m |
Starbucks White Chocolate Mocha with Whip (Grande) 1 grande (470ml) | Coffee & Cafe Drinks | 430 kcal
P: 12g • C: 55g • F: 18g
| 9,724 steps | 7.4 km (4.6 mi) | 1h 32m |
Starbucks Pumpkin Spice Latte with Whip (Grande) 1 grande (470ml) | Coffee & Cafe Drinks | 390 kcal
P: 14g • C: 52g • F: 14g
| 8,819 steps | 6.7 km (4.2 mi) | 1h 24m |
Starbucks Vanilla Sweet Cream Cold Brew (Grande) 1 grande (470ml) | Coffee & Cafe Drinks | 110 kcal
P: 1g • C: 14g • F: 5g
| 2,487 steps | 1.9 km (1.2 mi) | 24m |
Classic Italian Cappuccino (Whole Milk, 240ml) 1 cup (240ml) | Coffee & Cafe Drinks | 120 kcal
P: 6g • C: 10g • F: 6g
| 2,714 steps | 2.1 km (1.3 mi) | 26m |
Flat White Espresso Coffee (Whole Milk, 200ml) 1 cup (200ml) | Coffee & Cafe Drinks | 130 kcal
P: 7g • C: 11g • F: 7g
| 2,940 steps | 2.2 km (1.4 mi) | 28m |
Rich Caffe Mocha with Whipped Cream (350ml) 1 mug (350ml) | Coffee & Cafe Drinks | 340 kcal
P: 9g • C: 42g • F: 15g
| 7,688 steps | 5.8 km (3.6 mi) | 1h 13m |
Hot Chocolate with Whipped Cream & Marshmallows 1 mug (350ml) | Coffee & Cafe Drinks | 400 kcal
P: 10g • C: 55g • F: 16g
| 9,045 steps | 6.9 km (4.3 mi) | 1h 26m |
Spiced Chai Tea Latte (Grande, 470ml) 1 grande (470ml) | Coffee & Cafe Drinks | 240 kcal
P: 8g • C: 45g • F: 4g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
Sweetened Matcha Green Tea Latte (Grande) 1 grande (470ml) | Coffee & Cafe Drinks | 240 kcal
P: 9g • C: 34g • F: 7g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
Boba Brown Sugar Milk Tea with Tapioca Pearls 1 cup (500ml) | Coffee & Cafe Drinks | 360 kcal
P: 4g • C: 68g • F: 9g
| 8,141 steps | 6.2 km (3.8 mi) | 1h 17m |
Taro Milk Tea with Tapioca Pearls (500ml) 1 cup (500ml) | Coffee & Cafe Drinks | 390 kcal
P: 3g • C: 74g • F: 10g
| 8,819 steps | 6.7 km (4.2 mi) | 1h 24m |
Thai Iced Tea with Sweet Condensed Milk (500ml) 1 cup (500ml) | Coffee & Cafe Drinks | 320 kcal
P: 5g • C: 56g • F: 9g
| 7,236 steps | 5.5 km (3.4 mi) | 1h 9m |
Dunkin' Iced Coffee with Cream & Sugar (Medium) 1 medium (700ml) | Coffee & Cafe Drinks | 260 kcal
P: 3g • C: 38g • F: 11g
| 5,879 steps | 4.5 km (2.8 mi) | 56m |
Dunkin' Frozen Caramel Coffee (Medium) 1 medium (700ml) | Coffee & Cafe Drinks | 680 kcal
P: 6g • C: 128g • F: 16g
| 15,377 steps | 11.7 km (7.3 mi) | 2h 26m |
Iced Caffe Americano (Zero Sugar, Black) 1 grande (470ml) | Coffee & Cafe Drinks | 15 kcal
P: 1g • C: 3g • F: 0g
| 339 steps | 0.3 km (0.2 mi) | 3m |
Double Shot Espresso (Doppio, 60ml) 1 double shot (60ml) | Coffee & Cafe Drinks | 5 kcal
P: 0g • C: 1g • F: 0g
| 113 steps | 0.1 km (0.1 mi) | 1m |
Craft IPA Beer (Pint 500ml, 6.5% ABV) 1 pint (500ml) | Alcoholic Beverages | 220 kcal
P: 2g • C: 18g • F: 0g
| 4,975 steps | 3.8 km (2.3 mi) | 47m |
Heineken / Stella Draft Lager (Pint 500ml) 1 pint (500ml) | Alcoholic Beverages | 215 kcal
P: 2g • C: 16g • F: 0g
| 4,862 steps | 3.7 km (2.3 mi) | 46m |
Guinness Extra Stout (Pint 500ml) 1 pint (500ml) | Alcoholic Beverages | 175 kcal
P: 2g • C: 14g • F: 0g
| 3,957 steps | 3.0 km (1.9 mi) | 38m |
Bud Light / Coors Light (Can 355ml) 1 can (355ml) | Alcoholic Beverages | 110 kcal
P: 1g • C: 7g • F: 0g
| 2,487 steps | 1.9 km (1.2 mi) | 24m |
Red Wine Cabernet Sauvignon (Glass 175ml) 1 medium glass (175ml) | Alcoholic Beverages | 140 kcal
P: 0g • C: 4g • F: 0g
| 3,166 steps | 2.4 km (1.5 mi) | 30m |
White Wine Sauvignon Blanc (Glass 175ml) 1 medium glass (175ml) | Alcoholic Beverages | 130 kcal
P: 0g • C: 3g • F: 0g
| 2,940 steps | 2.2 km (1.4 mi) | 28m |
Prosecco / Brut Champagne (Flute 125ml) 1 flute (125ml) | Alcoholic Beverages | 95 kcal
P: 0g • C: 2g • F: 0g
| 2,148 steps | 1.6 km (1.0 mi) | 20m |
Classic Margarita on the Rocks 1 cocktail (180ml) | Alcoholic Beverages | 275 kcal
P: 0g • C: 24g • F: 0g
| 6,219 steps | 4.7 km (2.9 mi) | 59m |
Piña Colada with Rum & Coconut Cream 1 tropical glass (250ml) | Alcoholic Beverages | 490 kcal
P: 2g • C: 62g • F: 18g
| 11,080 steps | 8.4 km (5.2 mi) | 1h 45m |
Long Island Iced Tea 1 highball glass (250ml) | Alcoholic Beverages | 380 kcal
P: 0g • C: 32g • F: 0g
| 8,593 steps | 6.5 km (4.1 mi) | 1h 22m |
Aperol Spritz with Prosecco & Soda 1 wine glass (200ml) | Alcoholic Beverages | 165 kcal
P: 0g • C: 15g • F: 0g
| 3,731 steps | 2.8 km (1.8 mi) | 35m |
Classic Rum Mojito with Mint & Sugar 1 highball (220ml) | Alcoholic Beverages | 215 kcal
P: 0g • C: 22g • F: 0g
| 4,862 steps | 3.7 km (2.3 mi) | 46m |
Espresso Martini with Kahlua & Vodka 1 martini coupe (150ml) | Alcoholic Beverages | 230 kcal
P: 1g • C: 21g • F: 0g
| 5,201 steps | 4.0 km (2.5 mi) | 49m |
Whiskey Sour with Bourbon & Simple Syrup 1 rocks glass (150ml) | Alcoholic Beverages | 220 kcal
P: 1g • C: 18g • F: 0g
| 4,975 steps | 3.8 km (2.3 mi) | 47m |
Classic Old Fashioned (Bourbon & Angostura) 1 rocks glass (100ml) | Alcoholic Beverages | 160 kcal
P: 0g • C: 6g • F: 0g
| 3,618 steps | 2.7 km (1.7 mi) | 34m |
Gin & Tonic (Standard Indian Tonic Water) 1 highball (200ml) | Alcoholic Beverages | 170 kcal
P: 0g • C: 14g • F: 0g
| 3,844 steps | 2.9 km (1.8 mi) | 37m |
Vodka Soda with Fresh Lime (Low Calorie) 1 highball (200ml) | Alcoholic Beverages | 96 kcal
P: 0g • C: 1g • F: 0g
| 2,171 steps | 1.6 km (1.0 mi) | 21m |
White Claw Hard Seltzer (Can 355ml) 1 can (355ml) | Alcoholic Beverages | 100 kcal
P: 0g • C: 2g • F: 0g
| 2,261 steps | 1.7 km (1.1 mi) | 21m |
Crisp Apple Hard Cider (Pint 500ml) 1 pint (500ml) | Alcoholic Beverages | 240 kcal
P: 0g • C: 26g • F: 0g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
Neat Shot of Whiskey / Vodka / Tequila (45ml) 1 shot (45ml / 1.5 oz) | Alcoholic Beverages | 98 kcal
P: 0g • C: 0g • F: 0g
| 2,216 steps | 1.7 km (1.0 mi) | 21m |
Snickers Chocolate Candy Bar 1 bar (50g) | Candy & Chocolate | 250 kcal
P: 4g • C: 33g • F: 12g
| 5,653 steps | 4.3 km (2.7 mi) | 54m |
KitKat 4-Finger Milk Chocolate Bar 1 bar (45g) | Candy & Chocolate | 230 kcal
P: 3g • C: 29g • F: 12g
| 5,201 steps | 4.0 km (2.5 mi) | 49m |
Twix Caramel Cookie Chocolate Bars (2 sticks) 1 pack (50g) | Candy & Chocolate | 250 kcal
P: 2g • C: 34g • F: 12g
| 5,653 steps | 4.3 km (2.7 mi) | 54m |
M&M's Peanut Chocolate Candies 1 pouch (45g) | Candy & Chocolate | 240 kcal
P: 4g • C: 27g • F: 13g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
M&M's Plain Milk Chocolate Candies 1 pouch (45g) | Candy & Chocolate | 220 kcal
P: 2g • C: 32g • F: 9g
| 4,975 steps | 3.8 km (2.3 mi) | 47m |
Reese's Peanut Butter Cups (2 Cups) 2 cups (42g) | Candy & Chocolate | 210 kcal
P: 5g • C: 24g • F: 13g
| 4,749 steps | 3.6 km (2.2 mi) | 45m |
Mars Caramel & Nougat Chocolate Bar 1 bar (51g) | Candy & Chocolate | 230 kcal
P: 2g • C: 35g • F: 9g
| 5,201 steps | 4.0 km (2.5 mi) | 49m |
Bounty Milk Chocolate Moist Coconut Bar (2 pcs) 1 bar (57g) | Candy & Chocolate | 275 kcal
P: 2g • C: 33g • F: 15g
| 6,219 steps | 4.7 km (2.9 mi) | 59m |
Milky Way Milk Chocolate Bar 1 bar (52g) | Candy & Chocolate | 240 kcal
P: 2g • C: 37g • F: 9g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
Toblerone Swiss Milk Chocolate with Honey & Almond 50g portion | Candy & Chocolate | 265 kcal
P: 3g • C: 30g • F: 15g
| 5,992 steps | 4.6 km (2.8 mi) | 57m |
Lindt Excellence 85% Cocoa Dark Chocolate 4 squares (40g) | Candy & Chocolate | 240 kcal
P: 4g • C: 8g • F: 20g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
Nutella Hazelnut Cocoa Spread (2 tbsp) 2 tbsp (37g) | Candy & Chocolate | 200 kcal
P: 2g • C: 22g • F: 11g
| 4,523 steps | 3.4 km (2.1 mi) | 43m |
Haribo Goldbears Original Gummy Bears 1 small bag (50g) | Candy & Chocolate | 170 kcal
P: 3g • C: 39g • F: 0g
| 3,844 steps | 2.9 km (1.8 mi) | 37m |
Skittles Original Fruit Candies 1 pack (55g) | Candy & Chocolate | 230 kcal
P: 0g • C: 50g • F: 2g
| 5,201 steps | 4.0 km (2.5 mi) | 49m |
Sour Patch Kids Sour & Sweet Candy 1 pack (50g) | Candy & Chocolate | 180 kcal
P: 0g • C: 44g • F: 0g
| 4,070 steps | 3.1 km (1.9 mi) | 39m |
Oreo Original Chocolate Sandwich Cookies (3 pcs) 3 cookies (34g) | Candy & Chocolate | 160 kcal
P: 1g • C: 25g • F: 7g
| 3,618 steps | 2.7 km (1.7 mi) | 34m |
Chips Ahoy! Real Chocolate Chip Cookies (3 pcs) 3 cookies (33g) | Candy & Chocolate | 160 kcal
P: 1g • C: 22g • F: 8g
| 3,618 steps | 2.7 km (1.7 mi) | 34m |
Ferrero Rocher Hazelnut Chocolates (3 pcs) 3 pieces (37g) | Candy & Chocolate | 220 kcal
P: 3g • C: 16g • F: 16g
| 4,975 steps | 3.8 km (2.3 mi) | 47m |
Kinder Bueno Milk Chocolate & Hazelnut Wafers 2 bars (43g) | Candy & Chocolate | 245 kcal
P: 4g • C: 21g • F: 16g
| 5,540 steps | 4.2 km (2.6 mi) | 53m |
Maltesers Crispy Malt Honeycomb Balls 1 bag (37g) | Candy & Chocolate | 185 kcal
P: 3g • C: 23g • F: 9g
| 4,183 steps | 3.2 km (2.0 mi) | 40m |
Krispy Kreme Original Glazed Donut 1 donut (52g) | Bakery & Desserts | 190 kcal
P: 3g • C: 22g • F: 11g
| 4,296 steps | 3.3 km (2.0 mi) | 41m |
Dunkin' Boston Kreme Filled Donut 1 donut (85g) | Bakery & Desserts | 300 kcal
P: 4g • C: 42g • F: 14g
| 6,784 steps | 5.2 km (3.2 mi) | 1h 4m |
Cinnabon Classic Cinnamon Roll with Cream Cheese 1 roll (260g) | Bakery & Desserts | 880 kcal
P: 13g • C: 127g • F: 37g
| 19,899 steps | 15.1 km (9.4 mi) | 3h 9m |
All-Butter French Bakery Croissant 1 croissant (65g) | Bakery & Desserts | 270 kcal
P: 5g • C: 31g • F: 14g
| 6,105 steps | 4.6 km (2.9 mi) | 58m |
Pain au Chocolat (Chocolate Croissant) 1 pastry (75g) | Bakery & Desserts | 330 kcal
P: 6g • C: 38g • F: 18g
| 7,462 steps | 5.7 km (3.5 mi) | 1h 11m |
Starbucks Streusel Topped Blueberry Muffin 1 muffin (115g) | Bakery & Desserts | 380 kcal
P: 6g • C: 54g • F: 16g
| 8,593 steps | 6.5 km (4.1 mi) | 1h 22m |
Double Chocolate Chunk Bakery Muffin 1 muffin (130g) | Bakery & Desserts | 510 kcal
P: 7g • C: 62g • F: 27g
| 11,533 steps | 8.8 km (5.4 mi) | 1h 50m |
New York Style Cheesecake (1 Generous Slice) 1 slice (160g) | Bakery & Desserts | 520 kcal
P: 9g • C: 46g • F: 34g
| 11,759 steps | 8.9 km (5.6 mi) | 1h 52m |
Warm Molten Chocolate Lava Cake 1 cake (140g) | Bakery & Desserts | 540 kcal
P: 7g • C: 56g • F: 32g
| 12,211 steps | 9.3 km (5.8 mi) | 1h 56m |
Dutch Apple Pie with Flaky Pastry Crust 1 slice (140g) | Bakery & Desserts | 360 kcal
P: 3g • C: 52g • F: 16g
| 8,141 steps | 6.2 km (3.8 mi) | 1h 17m |
Spiced Carrot Cake with Cream Cheese Frosting 1 slice (150g) | Bakery & Desserts | 580 kcal
P: 6g • C: 70g • F: 32g
| 13,115 steps | 10.0 km (6.2 mi) | 2h 5m |
Belgian Waffle with Maple Syrup & Butter 1 large waffle (180g) | Bakery & Desserts | 460 kcal
P: 8g • C: 64g • F: 20g
| 10,402 steps | 7.9 km (4.9 mi) | 1h 39m |
Fluffy Buttermilk Pancakes with Syrup (Stack of 3) 3 pancakes (220g) | Bakery & Desserts | 520 kcal
P: 10g • C: 90g • F: 14g
| 11,759 steps | 8.9 km (5.6 mi) | 1h 52m |
Gooey Chocolate Fudge Brownie Square 1 brownie (75g) | Bakery & Desserts | 340 kcal
P: 4g • C: 45g • F: 17g
| 7,688 steps | 5.8 km (3.6 mi) | 1h 13m |
Häagen-Dazs Vanilla Bean Ice Cream (2 Scoops) 2 scoops (140g) | Bakery & Desserts | 360 kcal
P: 6g • C: 28g • F: 24g
| 8,141 steps | 6.2 km (3.8 mi) | 1h 17m |
Ben & Jerry's Half Baked Ice Cream (1/2 Pint) 1/2 tub (235g) | Bakery & Desserts | 540 kcal
P: 9g • C: 68g • F: 26g
| 12,211 steps | 9.3 km (5.8 mi) | 1h 56m |
Magnum Classic Chocolate Covered Ice Cream Bar 1 bar (86g) | Bakery & Desserts | 260 kcal
P: 3g • C: 25g • F: 16g
| 5,879 steps | 4.5 km (2.8 mi) | 56m |
French Assorted Almond Macarons (3 pcs) 3 macarons (45g) | Bakery & Desserts | 210 kcal
P: 4g • C: 28g • F: 10g
| 4,749 steps | 3.6 km (2.2 mi) | 45m |
Subway Soft Baked Chocolate Chip Cookie 1 cookie (45g) | Bakery & Desserts | 210 kcal
P: 2g • C: 30g • F: 10g
| 4,749 steps | 3.6 km (2.2 mi) | 45m |
Cinnamon Sugar Churros with Warm Chocolate Dip (2 pcs) 2 churros (120g) | Bakery & Desserts | 390 kcal
P: 4g • C: 54g • F: 18g
| 8,819 steps | 6.7 km (4.2 mi) | 1h 24m |
Lay's Classic Salted Potato Chips 1 bag (50g) | Chips & Savory Snacks | 270 kcal
P: 3g • C: 27g • F: 17g
| 6,105 steps | 4.6 km (2.9 mi) | 58m |
Doritos Nacho Cheese Tortilla Chips 1 bag (50g) | Chips & Savory Snacks | 260 kcal
P: 4g • C: 32g • F: 14g
| 5,879 steps | 4.5 km (2.8 mi) | 56m |
Pringles Sour Cream & Onion Crisps 50g portion (~30 crisps) | Chips & Savory Snacks | 265 kcal
P: 3g • C: 28g • F: 16g
| 5,992 steps | 4.6 km (2.8 mi) | 57m |
Cheetos Crunchy Cheddar Cheese Snacks 1 bag (50g) | Chips & Savory Snacks | 290 kcal
P: 3g • C: 26g • F: 19g
| 6,558 steps | 5.0 km (3.1 mi) | 1h 2m |
Movie Theater Buttered Popcorn (Medium Bag) 1 medium bag (180g) | Chips & Savory Snacks | 820 kcal
P: 12g • C: 88g • F: 48g
| 18,543 steps | 14.1 km (8.8 mi) | 2h 56m |
Stadium Nachos with Warm Cheese & Jalapeños 1 tray (220g) | Chips & Savory Snacks | 640 kcal
P: 14g • C: 68g • F: 36g
| 14,472 steps | 11.0 km (6.8 mi) | 2h 17m |
Warm Soft Baked Salted Pretzel with Mustard 1 large pretzel (160g) | Chips & Savory Snacks | 390 kcal
P: 11g • C: 80g • F: 3g
| 8,819 steps | 6.7 km (4.2 mi) | 1h 24m |
Mixed Roasted Salted Almonds & Cashews 1 handful (50g) | Chips & Savory Snacks | 310 kcal
P: 10g • C: 12g • F: 26g
| 7,010 steps | 5.3 km (3.3 mi) | 1h 7m |
Roasted & Salted Peanuts 1 handful (50g) | Chips & Savory Snacks | 295 kcal
P: 13g • C: 8g • F: 25g
| 6,671 steps | 5.1 km (3.2 mi) | 1h 3m |
Jack Link's Original Beef Jerky 1 pouch (50g) | Chips & Savory Snacks | 150 kcal
P: 24g • C: 9g • F: 3g
| 3,392 steps | 2.6 km (1.6 mi) | 32m |
Ritz Butter Crackers with Cheddar Cheese (6 pcs) 6 crackers (45g) | Chips & Savory Snacks | 210 kcal
P: 6g • C: 16g • F: 14g
| 4,749 steps | 3.6 km (2.2 mi) | 45m |
Fresh Guacamole with Crispy Corn Tortilla Chips 1 bowl + chips (180g) | Chips & Savory Snacks | 420 kcal
P: 6g • C: 46g • F: 26g
| 9,497 steps | 7.2 km (4.5 mi) | 1h 30m |
Creamy Garlic Hummus with Warm White Pita 1 pita + hummus (180g) | Chips & Savory Snacks | 380 kcal
P: 12g • C: 54g • F: 14g
| 8,593 steps | 6.5 km (4.1 mi) | 1h 22m |
Deep Fried Mozzarella Sticks with Marinara (4 pcs) 4 sticks (160g) | Chips & Savory Snacks | 440 kcal
P: 18g • C: 36g • F: 26g
| 9,950 steps | 7.6 km (4.7 mi) | 1h 35m |
Crispy Buffalo Chicken Wings with Ranch (6 pcs) 6 wings (240g) | Chips & Savory Snacks | 580 kcal
P: 38g • C: 6g • F: 46g
| 13,115 steps | 10.0 km (6.2 mi) | 2h 5m |
Crispy Beer-Battered Onion Rings (1 Basket) 1 basket (180g) | Chips & Savory Snacks | 490 kcal
P: 6g • C: 56g • F: 28g
| 11,080 steps | 8.4 km (5.2 mi) | 1h 45m |
Crispy Pork Rinds (Chicharrones, Zero Carb) 1 bag (50g) | Chips & Savory Snacks | 280 kcal
P: 32g • C: 0g • F: 17g
| 6,332 steps | 4.8 km (3.0 mi) | 1h 0m |
Flat Pretzel Crisps Original Salted 1 bag (50g) | Chips & Savory Snacks | 190 kcal
P: 4g • C: 40g • F: 1g
| 4,296 steps | 3.3 km (2.0 mi) | 41m |
Crispy Rice Cakes with Dark Chocolate Drizzle (2 pcs) 2 cakes (34g) | Chips & Savory Snacks | 120 kcal
P: 2g • C: 22g • F: 3g
| 2,714 steps | 2.1 km (1.3 mi) | 26m |
Steamed Edamame Soybeans in Pod with Sea Salt 1 bowl (150g) | Chips & Savory Snacks | 180 kcal
P: 17g • C: 14g • F: 8g
| 4,070 steps | 3.1 km (1.9 mi) | 39m |
Sushi California Roll (Crab, Avocado, Cucumber - 8 pcs) 8 pieces (220g) | Asian & Mexican Cuisine | 310 kcal
P: 9g • C: 52g • F: 7g
| 7,010 steps | 5.3 km (3.3 mi) | 1h 7m |
Spicy Tuna Roll with Spicy Mayo (8 pcs) 8 pieces (220g) | Asian & Mexican Cuisine | 380 kcal
P: 18g • C: 48g • F: 13g
| 8,593 steps | 6.5 km (4.1 mi) | 1h 22m |
Fresh Atlantic Salmon Nigiri Sushi (4 pcs) 4 pieces (140g) | Asian & Mexican Cuisine | 240 kcal
P: 14g • C: 32g • F: 6g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
Authentic Tonkotsu Pork Ramen with Chashu & Egg 1 large bowl (600g) | Asian & Mexican Cuisine | 850 kcal
P: 38g • C: 86g • F: 39g
| 19,221 steps | 14.6 km (9.1 mi) | 3h 3m |
Chicken Pad Thai with Peanuts & Bean Sprouts 1 takeout box (400g) | Asian & Mexican Cuisine | 730 kcal
P: 32g • C: 88g • F: 28g
| 16,507 steps | 12.5 km (7.8 mi) | 2h 37m |
Chicken Tikka Masala with Basmati Rice 1 plate (450g) | Asian & Mexican Cuisine | 790 kcal
P: 42g • C: 76g • F: 36g
| 17,864 steps | 13.6 km (8.4 mi) | 2h 50m |
Indian Garlic Butter Tandoori Naan 1 piece (120g) | Asian & Mexican Cuisine | 340 kcal
P: 9g • C: 52g • F: 11g
| 7,688 steps | 5.8 km (3.6 mi) | 1h 13m |
Steamed Pork & Chive Dumplings (6 pcs) 6 dumplings (180g) | Asian & Mexican Cuisine | 320 kcal
P: 16g • C: 32g • F: 14g
| 7,236 steps | 5.5 km (3.4 mi) | 1h 9m |
Deep-Fried Vegetable Spring Rolls with Sweet Chili (2 pcs) 2 rolls (120g) | Asian & Mexican Cuisine | 260 kcal
P: 4g • C: 30g • F: 14g
| 5,879 steps | 4.5 km (2.8 mi) | 56m |
Chinese Takeout Wok-Fried Rice with Chicken & Egg 1 container (350g) | Asian & Mexican Cuisine | 610 kcal
P: 26g • C: 82g • F: 20g
| 13,794 steps | 10.5 km (6.5 mi) | 2h 11m |
Sichuan Kung Pao Chicken with Roasted Peanuts 1 plate (350g) | Asian & Mexican Cuisine | 580 kcal
P: 38g • C: 34g • F: 32g
| 13,115 steps | 10.0 km (6.2 mi) | 2h 5m |
Vietnamese Beef Pho with Rice Noodles & Herbs 1 large bowl (650g) | Asian & Mexican Cuisine | 520 kcal
P: 34g • C: 68g • F: 12g
| 11,759 steps | 8.9 km (5.6 mi) | 1h 52m |
Chipotle Chicken Burrito Bowl (Rice, Beans, Salsa, Cheese) 1 bowl (480g) | Asian & Mexican Cuisine | 680 kcal
P: 46g • C: 72g • F: 24g
| 15,377 steps | 11.7 km (7.3 mi) | 2h 26m |
Chipotle Carnitas Burrito in Large Flour Tortilla 1 large burrito (550g) | Asian & Mexican Cuisine | 1040 kcal
P: 54g • C: 114g • F: 42g
| 23,517 steps | 17.9 km (11.1 mi) | 3h 43m |
Taco Bell Crunchy Seasoned Beef Taco 1 taco (78g) | Asian & Mexican Cuisine | 170 kcal
P: 8g • C: 13g • F: 10g
| 3,844 steps | 2.9 km (1.8 mi) | 37m |
Taco Bell Beef Quesarito 1 burrito (260g) | Asian & Mexican Cuisine | 650 kcal
P: 21g • C: 68g • F: 33g
| 14,698 steps | 11.2 km (6.9 mi) | 2h 20m |
Melted Cheese Quesadilla with Guacamole & Sour Cream 1 quesadilla (250g) | Asian & Mexican Cuisine | 620 kcal
P: 26g • C: 48g • F: 36g
| 14,020 steps | 10.7 km (6.6 mi) | 2h 13m |
Sizzling Grilled Chicken Fajitas with 3 Tortillas 1 skillet portion (400g) | Asian & Mexican Cuisine | 680 kcal
P: 52g • C: 60g • F: 24g
| 15,377 steps | 11.7 km (7.3 mi) | 2h 26m |
Greek Chicken Gyro Pita with Fries & Tzatziki 1 gyro wrap (320g) | Asian & Mexican Cuisine | 640 kcal
P: 36g • C: 58g • F: 28g
| 14,472 steps | 11.0 km (6.8 mi) | 2h 17m |
Turkish Beef Döner Kebab Wrap with Garlic Sauce 1 wrap (380g) | Asian & Mexican Cuisine | 790 kcal
P: 44g • C: 68g • F: 38g
| 17,864 steps | 13.6 km (8.4 mi) | 2h 50m |
Crispy Chickpea Falafel in Pita with Tahini 1 pita (280g) | Asian & Mexican Cuisine | 490 kcal
P: 16g • C: 68g • F: 18g
| 11,080 steps | 8.4 km (5.2 mi) | 1h 45m |
North African Shakshuka in Spicy Tomato with Pita 1 skillet + pita (350g) | Asian & Mexican Cuisine | 430 kcal
P: 20g • C: 42g • F: 21g
| 9,724 steps | 7.4 km (4.6 mi) | 1h 32m |
Hawaiian Salmon Poke Bowl with Avocado & Edamame 1 bowl (420g) | Asian & Mexican Cuisine | 590 kcal
P: 34g • C: 68g • F: 20g
| 13,342 steps | 10.1 km (6.3 mi) | 2h 7m |
Thai Green Coconut Curry with Chicken & Jasmine Rice 1 bowl + rice (420g) | Asian & Mexican Cuisine | 670 kcal
P: 32g • C: 64g • F: 32g
| 15,151 steps | 11.5 km (7.2 mi) | 2h 24m |
Korean Dolsot Bibimbap with Marinated Beef & Egg 1 stone bowl (450g) | Asian & Mexican Cuisine | 630 kcal
P: 30g • C: 84g • F: 18g
| 14,246 steps | 10.8 km (6.7 mi) | 2h 15m |
Sourdough Avocado Toast with Poached Egg 1 thick slice (180g) | Healthy & Breakfast | 340 kcal
P: 12g • C: 28g • F: 20g
| 7,688 steps | 5.8 km (3.6 mi) | 1h 13m |
Fresh Haas Avocado (1 Whole) 1 medium avocado (150g) | Healthy & Breakfast | 240 kcal
P: 3g • C: 12g • F: 22g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
Hard Boiled Whole Farm Eggs (2 pcs) 2 large eggs (100g) | Healthy & Breakfast | 140 kcal
P: 12g • C: 1g • F: 10g
| 3,166 steps | 2.4 km (1.5 mi) | 30m |
Fluffy Scrambled Eggs with Butter (3 Eggs) 3 eggs (160g) | Healthy & Breakfast | 260 kcal
P: 18g • C: 2g • F: 20g
| 5,879 steps | 4.5 km (2.8 mi) | 56m |
Warm Rolled Oatmeal with Sliced Banana & Honey 1 bowl (250g) | Healthy & Breakfast | 290 kcal
P: 7g • C: 58g • F: 4g
| 6,558 steps | 5.0 km (3.1 mi) | 1h 2m |
Authentic Greek Yogurt (0% Fat) with Honey & Berries 1 bowl (200g) | Healthy & Breakfast | 180 kcal
P: 20g • C: 24g • F: 0g
| 4,070 steps | 3.1 km (1.9 mi) | 39m |
Grilled Skinless Chicken Breast 1 breast (200g) | Healthy & Breakfast | 240 kcal
P: 48g • C: 0g • F: 4g
| 5,427 steps | 4.1 km (2.6 mi) | 52m |
Wild Atlantic Salmon Fillet (Pan-Seared) 1 fillet (200g) | Healthy & Breakfast | 380 kcal
P: 40g • C: 0g • F: 24g
| 8,593 steps | 6.5 km (4.1 mi) | 1h 22m |
Lean Grilled Beef Sirloin Steak 1 steak (220g) | Healthy & Breakfast | 410 kcal
P: 52g • C: 0g • F: 21g
| 9,271 steps | 7.0 km (4.4 mi) | 1h 28m |
100% Natural Creamy Peanut Butter (2 tbsp) 2 tbsp (32g) | Healthy & Breakfast | 190 kcal
P: 8g • C: 7g • F: 16g
| 4,296 steps | 3.3 km (2.0 mi) | 41m |
Smooth Roasted Almond Butter (2 tbsp) 2 tbsp (32g) | Healthy & Breakfast | 195 kcal
P: 7g • C: 6g • F: 18g
| 4,410 steps | 3.4 km (2.1 mi) | 42m |
Whey Protein Isolate Shake (1 Scoop in Water) 1 shaker (30g powder) | Healthy & Breakfast | 120 kcal
P: 25g • C: 2g • F: 1g
| 2,714 steps | 2.1 km (1.3 mi) | 26m |
Fresh Ripe Banana (1 Medium) 1 banana (118g) | Healthy & Breakfast | 105 kcal
P: 1g • C: 27g • F: 0g
| 2,374 steps | 1.8 km (1.1 mi) | 23m |
Honeycrisp Sweet Apple (1 Medium) 1 apple (182g) | Healthy & Breakfast | 95 kcal
P: 0g • C: 25g • F: 0g
| 2,148 steps | 1.6 km (1.0 mi) | 20m |
Steamed White Jasmine Rice 1 cooked cup (160g) | Healthy & Breakfast | 205 kcal
P: 4g • C: 45g • F: 0g
| 4,636 steps | 3.5 km (2.2 mi) | 44m |
Steamed Whole Grain Brown Rice 1 cooked cup (160g) | Healthy & Breakfast | 215 kcal
P: 5g • C: 45g • F: 2g
| 4,862 steps | 3.7 km (2.3 mi) | 46m |
Oven Baked Sweet Potato (Medium) 1 potato (150g) | Healthy & Breakfast | 130 kcal
P: 2g • C: 30g • F: 0g
| 2,940 steps | 2.2 km (1.4 mi) | 28m |
Cooked Organic Quinoa 1 cup (185g) | Healthy & Breakfast | 220 kcal
P: 8g • C: 39g • F: 4g
| 4,975 steps | 3.8 km (2.3 mi) | 47m |
100% Whole Wheat Bread (2 Toasted Slices) 2 slices (60g) | Healthy & Breakfast | 160 kcal
P: 8g • C: 28g • F: 2g
| 3,618 steps | 2.7 km (1.7 mi) | 34m |
Toasted Plain Bagel with Cream Cheese Spread 1 bagel + spread (140g) | Healthy & Breakfast | 380 kcal
P: 11g • C: 56g • F: 12g
| 8,593 steps | 6.5 km (4.1 mi) | 1h 22m |
Honey Toasted Nut Granola (1 Bowl / 50g) 50g portion | Healthy & Breakfast | 230 kcal
P: 5g • C: 32g • F: 10g
| 5,201 steps | 4.0 km (2.5 mi) | 49m |
Chia Seed Pudding in Unsweetened Almond Milk 1 jar (200g) | Healthy & Breakfast | 180 kcal
P: 6g • C: 14g • F: 11g
| 4,070 steps | 3.1 km (1.9 mi) | 39m |
Low-Fat Cottage Cheese (2% Milkfat) 1 cup (225g) | Healthy & Breakfast | 180 kcal
P: 28g • C: 8g • F: 4g
| 4,070 steps | 3.1 km (1.9 mi) | 39m |
Classic Caesar Salad with Grilled Chicken & Croutons 1 large bowl (300g) | Healthy & Breakfast | 490 kcal
P: 36g • C: 18g • F: 30g
| 11,080 steps | 8.4 km (5.2 mi) | 1h 45m |
Pasteurized Whole Milk 3.5% (1 Glass) 1 glass (250ml) | Healthy & Breakfast | 150 kcal
P: 8g • C: 12g • F: 8g
| 3,392 steps | 2.6 km (1.6 mi) | 32m |
Oat Milk Barista Edition (1 Glass) 1 glass (250ml) | Healthy & Breakfast | 140 kcal
P: 3g • C: 16g • F: 7g
| 3,166 steps | 2.4 km (1.5 mi) | 30m |
Canned Light Tuna in Spring Water (Drained) 1 can (130g) | Healthy & Breakfast | 130 kcal
P: 30g • C: 0g • F: 1g
| 2,940 steps | 2.2 km (1.4 mi) | 28m |
Protein Bar (Quest / Barebells - Dark Chocolate) 1 bar (60g) | Healthy & Breakfast | 200 kcal
P: 20g • C: 18g • F: 8g
| 4,523 steps | 3.4 km (2.1 mi) | 43m |
Crispy Pan-Fried Pork Bacon (3 Strips) 3 strips (35g) | Healthy & Breakfast | 160 kcal
P: 11g • C: 0g • F: 12g
| 3,618 steps | 2.7 km (1.7 mi) | 34m |
Country Breakfast Pork Sausage Links (2 pcs) 2 links (70g) | Healthy & Breakfast | 210 kcal
P: 10g • C: 1g • F: 18g
| 4,749 steps | 3.6 km (2.2 mi) | 45m |
Nutritional Database Sources: Official USDA FoodData Central standards, chain nutritional disclosures, and the BMJ PACE Exercise Equivalence Framework.
Target Burn Reverse Calculator
Steps & Distance Needed to Burn Target Calories / Fat
Input your desired calorie deficit or target grams of pure body fat to calculate the exact steps, kilometers, and walking duration required.
Total Steps Required:
12,500 steps
Distance:
9.50 km (5.90 mi)
Walking Time:
1h 58m
Estimated Zone 2 Pure Fat Burned:
~39g pure fat (70% oxidation)
Physiological Standard: Calculated using METs from the 2011 Compendium of Physical Activities (Ainsworth BE et al.) with Zone 2 substrate oxidation ratios.
