Burn it to earn it

Fast food

Fast food is quick, tasty, and doesn’t break the bank. High in both calories and fat, it is also a poor dietary choice. You’ll be more likely to resist your drive-through temptations once you learn the steps needed to burn off these cheap and tasty eats.

All conversions are based on a 2,000 steps/mile average for a person weighing 150lbs.

McDonald’s Big Mac

McDonald's estimates that there are 550 million Big Macs sold in the U.S. each year. This famous burger consists of two beef patties, American cheese, shredded lettuce, onions, pickles, and Big Mac sauce. One Big Mac has 540 calories, which would take you about 12,632 steps to burn off.

ways to work it off

12,632 steps

  • • 60 minutes of boxing with a heavy bag
  • • 60 minute spinning class

Wendy’s Chocolate Frosty

When people think of Wendy’s, they definitely want a Frosty—a delicious and irresistible mix between a milkshake and ice cream. Wendy’s sells about 300 million of them per year. A medium chocolate Frosty has 470 calories and it would take about 10,995 steps to burn off.

ways to work it off

10,995 steps

  • • 45 minute run at 6.5mph
  • • 45 min full body HIIT workout: 4x circuit of 20 reps of push-ups, chin-ups, burpees, squats, dips, squat jumps, bar rows, and jumping lunges

Burger King Whopper Sandwich

Known as America’s favorite burger, the Whopper is a ¼ pound of beef stacked with tomatoes, lettuce, mayonnaise, ketchup, pickles, and white onions. It would take 15,439 steps to burn off the 660 calories in a Whopper.

ways to work it off

15,439 steps

  • • 60 minute run at 5.5mph
  • • 60 minutes on the elliptical

Taco Bell Crunchwrap Supreme

Taco Bell calls it the “it” thing. A Crunchwrap Supreme is a crunchy tostada filled with seasoned beef, nacho cheese sauce, lettuce, tomatoes, and sour cream. There are 530 calories in this specialty item and it takes 12,398 steps to burn off.

ways to work it off

12,398 steps

  • • 60 minutes of rollerblading
  • • 60 minutes of rowing

Chick-fil-A Chicken Sandwich

The #1 selling item from the largest chicken restaurant chain in America: the Chicken Sandwich from Chick-fil-A. The top secret recipe is currently hidden in a safe at the Chick-fil-A home office in Atlanta, Georgia. The sandwich is a boneless breast of chicken that is pressure cooked with secret spices, breaded, and topped with dill pickle chips on a toasted, buttered bun. It contains 440 calories which takes 10,293 steps to burn off.

ways to work it off

10,293 steps

  • • 60 minutes on the stair machine
  • • 60 minutes of Zumba

Domino’s Pizza

Here’s a crazy stat to think about: Domino’s delivers more than 1.5 million pizzas worldwide each day. Now that’s a lot of pizza. However, lots of pizzas equal lots of steps. A small (10 inch) pizza with pepperoni comes in at 1,260 calories which would take 29,474 steps to burn off.

ways to work it off

29,474 steps

  • • 90 minutes on the elliptical

Chipotle Chicken Burrito Bowl

Chipotle takes a lot of pride in the fact that they provide customers with Food with Integrity. There are a variety of ways you can create your meal, but be careful—all those add-ons add up! A burrito bowl with chicken, white rice, pinto beans, mild salsa, corn salsa, sour cream, cheese, guac, and lettuce has a total of 1,080 calories. That’ll take 25,263 steps to burn off. Pro tip: if you want to save 230 calories and some extra pocket change, don’t add guac.

ways to work it off

25,263 steps

  • • 60 minute walk + 30 minute bike ride + 60 minutes of strength training
  • • 2 hours of an intense aerobics class
a cheeseburger

If you’re getting a fast food dessert, you likely just ate fast food. Seems like those steps you need to take are really going to add up…

More Calorie Comparisons

Nothing tastes as good as 10K steps a day.