Calories & Weight Loss

Twenty minutes of jump rope burns about 150–335 calories for most adults; weight and pace shift the number.

A 20-mile ride burns about 600–1,100 calories for a 155-lb rider at 10–16 mph; lighter riders burn less, heavier riders more.

Walking 20 miles burns roughly 1,200–1,900 calories for most adults, while running 20 miles lands closer to 2,000–2,800 calories, depending on pace and body

A 20-piece McDonald’s Chicken McNuggets has 830 calories without any sauces, per McDonald’s nutrition info.

One medium raw plantain (179 g) has about 218 calories; 100 g raw is ~122, and a 1-cup fried serving is ~365.

Ten grams of carbohydrate provide 40 calories under the standard 4-kcal/g rule; fiber or sugar alcohols can reduce the total.

One kilogram of human body fat stores about 7,700 calories; pure fat is ~9,000 calories per kg, but adipose tissue also contains water and cells.

One original Oreo without the cream (both wafers only) delivers about 38 calories; three cookies without cream are about 114 calories.

One 4-inch pancake with 1 tbsp maple syrup has about 138 calories; two pancakes with 2 tbsp syrup land near 276 calories.

Most adults passively burn roughly 1,200–2,000 calories a day at rest (BMR), usually about 60–70% of total daily energy use.