How Long Does It Take to Burn Off Overeating?
After a big meal or holiday feast, knowing how much exercise it takes to offset the extra calories can help you make a realistic plan. Calorie burn during exercise is calculated using MET (Metabolic Equivalent of Task): Calories = MET × weight (kg) × time (hours) × 1.05. The heavier you are and the higher the exercise intensity, the faster you burn through excess calories.
Important: avoid intense exercise immediately after a large meal — wait 30–60 minutes to avoid digestive discomfort. Light walking right after eating is fine. Long-term, managing portion sizes is more sustainable and calorie-efficient than trying to exercise off every overeating episode.
Frequently Asked Questions
At 70kg, walking at a moderate pace burns about 6.1 kcal/min, so burning 500 kcal takes roughly 82 minutes. Jogging cuts that to about 51 minutes.
No. Skipping meals leads to more overeating later. Instead, eat lighter at the next meal — prioritize vegetables and protein — and distribute the adjustment gradually over a day or two.