100 calorie fat burners
100 calorie fat burners are small amounts of exercise or physical activity that burn 100 calories in a short amount of time. Doing these exercises every day can help you keep active, as an alternative to a structured workout routine. These mini fat burners can also help you lose or maintain weight.
Even a small amount of exercise or everyday activity can see you burn 100 calories. Walking a mile to the store instead of driving can burn an extra 100 calories. Cycling on a resistance bike can burn 100 calories in under 10 minutes. And even everyday tasks like household chores and gardening can burn 100 calories in 30-50 minutes.
Burning 100 calories might not sound like much. But do that everyday over a week, and you've burned an extra 700 calories. That's equivalent to 0.2 pounds of extra weight lost.
Doing small amounts of exercise can also be a great way to get fitter and improve your health. The Physical Activity Guidelines recommend that healthy adults do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week.
150 minutes of moderate activity is equivalent to around two 100 calorie fat burners per day. For example, 10 minutes of cycling and 15 minutes of swimming equates to 175 minutes of moderate cardio activity.
Maintenance calories
When it comes to losing weight, creating a calorie deficit relative to your maintenance calories is key to achieving your goal.
Your maintenance calories are the number of calories you need to maintain your current weight, without losing or gaining. This number is sometimes called your total daily energy expenditure (TDEE), since if you eat the same number of calories you burn (expend), you will maintain weight.
For most people, eating less food is the easiest way to create a calorie deficit. For example, if you calculate your maintenance calories as 2,500 per day, you can simply eat 2,000 calories per day to lose around 1 pound per week.
But don't forget! Maintenance calories are adjusted for your physical activity level. That means you can also create a calorie deficit simply by doing more exercise and physical activity.
If you burn an extra 100 calories through exercise, you can in theory "eat back" that 100 calories and still hit your weight loss goal!
How we calculated these calories
We chose 14 popular exercises and everyday activities that most people can do at home or outside. For each exercise, we used an exercise calorie calculator to estimate the number of calories burned in 60 minutes of that activity. Finally, we worked out how much of that activity it would take to burn 100 calories.
For example, walking burns around 230 calories per hour. That means you'd need to walk for 25 minutes to burn 100 calories. That works out at 1 mile of walking at average pace.
All our figures are calculated for a typical 5'4" woman, weighing 145 pounds (BMI of 25). If you are overweight or obese, taller or if you are a man, you will burn more than 100 calories by performing these activities.
References
Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., … & Olson, R. D. (2018). The physical activity guidelines for Americans. Jama, 320(19), 2020-2028.
