Anyone who reads my posts will know I’m regularly talking about calories in vs calories out when it comes to body composition.
So if you eat a 400 calorie cake can you go to the gym and burn 400 calories on the treadmill to make up for it? Short answer yes.
400 calories according to the treadmill or your calorie tracking device is not the same as 400 calories in the cake. It is impossible to say how long it would take to burn the 400 extra calories you ate as it is dependent on many factors such as body weight, fitness level and how hard you are working just to name a few.
However on average according to research you burn 3-5 calories per minute on a treadmill. So to burn that cake you just ate you would need to do almost 1.5 hours cardio to hopefully burn it off.
So back to the original question. Yes you can burn those calories but it will take you a hell of a long time and you can’t be sure you have burned what you ate.
My advice would be to eat that dam cake enjoy it and the following day get back on your diet. Or don’t eat it make and make it fit your macros the following day. whatever you decide don’t get into the habit of thinking you can burn off the extra you eat. Not only will you probably not end up doing so it’s not a very good habit to get into for long term fat loss.