At some point, you’ve probably wondered on how many calories are in a can of beer, a shot of rum or glass of whiskey. You’ve probably also wondered how hard you’ll have to work out later on to compensate for those extra calories.

That’s why we’d like to show you with a very simple exercise what happens when you drink a beer, and how much exercise you need to do to work it off.

Beer has around 90 calories for every 100 ml (depending on the grade of alcohol it contains), so if you drink a 500 ml can of beer, you’ll be ingesting 450 cal.

Now here’s a general formula to help you make an approximate calculation (approximate, because it depends on the person) of how many calories you burn when running:

• Calories burned when running = body weight in lbs x activity factor (AF) x time in minutes

(The AF is a figure associated with speed in races. For our purposes we’ll use a sample AF of 0.102, which corresponds to running at a speed of 7,5 mph.)

If you weigh 176 lbs and run 30 minutes at a constant speed of 7,5 mph, you will burn:

• 176 x 0.102 x 30 = 538.56 cal

As you can see, with a half hour of running each day, you can compensate for the calories you take in when you drink a can of beer.

Bear in mind that in a single day, you don’t just take in calories from what you drink, but from the foods you eat as well.

So it’s all in keeping track of your energy balance overall. In other words, as long as you take in more calories than you burn overall, you will have a positive calorie balance and you’ll gain weight.  If, on the other hand, you burn more calories than you take in, you’ll have a negative calorie balance and you’ll lose weight.

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