Calories & Weight Loss

A 70 kg person burns roughly 13–25 kcal per 100 jumping jacks; estimate with 1.75 × MET × weight(kg) ÷ jacks/min (use MET≈8 for vigorous jacks).

For a 70 kg person, 100 hip dips burn about 25–35 calories, depending on pace and effort.

100 high knees burn roughly 5–12 calories for most adults, depending on body weight and speed.

For most adults, 100 heel touches burn about 3–6 calories; lighter bodies and quick sets sit near 2–4, heavier and slower sets near 5–8.

100 flights of stairs burn about 190–290 kcal for most adults (up only), based on body weight and 15 steps per flight.

One hundred bodyweight squats burn about 20–50 calories for most adults, depending on body weight, tempo, and intensity.

100 grams of cooked white rice has about 130 kcal, while brown rice often lands near 112–123 kcal.

100 bodyweight glute bridges burn roughly 10–35 calories, depending on body weight, pace, and technique.

Most adults burn about 4–8 calories doing 100 flutter kicks; body weight, tempo, and set length nudge that range up or down.

Most people burn roughly 11–30 kcal doing 100 calf raises at a steady 30 reps/min; heavier bodies or added load push that higher.