How much activity does it take to burn off those Tim-Tams?

When you are active your body uses energy to work, therefore burning calories from the food that you have eaten.
Losing or gaining weight is simply a matter of energy in versus energy out. If you wish to lose weight then you need to increase your energy output (the activity you do) and decrease your energy input (what goes in your mouth)
As a Performance Coach and Trainer the two questions most asked in this case are...
1. How much energy typically gets used up in my average exercise routine?
2. If I eat those snacks, what do I have to do to burn it off?
This article gives you a short approximate guide to what activity (energy out) you have to do to equal the number of calories/kilojoules consumed.
The chart below shows the energy burned typically by someone at 73kg in weight. The calorie (kilojoules) expenditure will vary depending on the intensity level, body weight, exercise performed, duration and the individual.
Below are some popular snacks and the energy needed to burn it off.

Serving size Snack option Total calories Total Kilojoules Average calories burned for a 73kg person

3 Tim Tams 300cals 1260kjs Bicycle ride (16km p/h) 1 hour
3 Vita wheat (soy and linseed) crackers 60cals 260kjs Walk (3.2km p/h) 20 minutes
1 medium profiterole 120cals 500kjs Walk/ light jog (5.6km p/h) 30 minutes
2 Milk arrowroot biscuits 80cals 320kjs Moderate housework 30 min
1x 50g Cinnamon donut 180cals 760kjs Golf with trolley 1 hour
1 Plain scone 250cals 1045kjs Light gardening 1 hour
1 Low-fat apple, bran and sultana muffin 380cals 1595kjs Tennis 1 hour
1 x 15g Choc. Freddo frog 80cals 330kjs Weight lifting (free weights)20 minutes
1 x 300ml Cafe latte(Gloria Jeans) 170cals 710kjs Low impact group exercise session 30 min
1 Deli Choices Chicken Caesar roll (McDonalds) 610cals 2540kjs Vigorous cycling 1 hour
1 Junior whopper (Hungry Jacks) 400cals 1675kjs Roller blading 1 hour
1 Sweet chilli wrap (KFC) 550cals 2305kjs Step class at the gym 1 hour
1 6”roasted chicken sub*(subway) *Does not include cheese, mayo or oil 305cals 1280kjs Volley ball 1 hour
3 pieces Sushi (average) 140cals 585kjs Moderate Walking 5.8 km p/h 30 min
1x 500ml Iced coffee(99% fat free caffe latte – Classic brand) 360cals 1495kjs Softball or baseball 1 hour
1 650ml Low-fat smoothie (banana buzz – Boost Juice) 475cals 1995kjs Racquet-ball 55min
1 x medium Apple 75cals 310kjs Tai Chi 20 min
1 x medium banana 80cals 335kjs Golf (carrying clubs) 20 mins
30g (25 –30nuts) Raw almonds 175cals 730kjs Water aerobics 1 hour
1 x 35g Apple and cinnamon fruit bar (Go Natural brand) 115cals 490kjs Bowling 30 mins
1 x 32g K-Time cereal bar (Honey nut crunch w. choc) 130cals 550kjs Canoeing 30 mins