I wanted to figure out how quickly I could burn a kilo of fat by doing various amounts of exercise. I found a site which gave a lot of figures for the caloric cost of various forms of activity. So, I messed around in Excel a bit and did up a spreadsheet which allows you to enter how many hours a day of each activity you do, and it will tell you how many weeks it will take you to burn off a kilo of fat, assuming that you stick to the schedule and that you don’t eat more to compensate for increased activity. It also points out that having too great a defecit between the amount you eat and the amount you burn off is also not healthy.

Anyway, if you want to use it you can download it from here. Naturally, you will need Excel to use it.