Calories Burned Calculator
Estimate calories burned during an activity from your weight and duration, based on MET values from the Compendium of Physical Activities.
Activity details
kcal
- Per minute4.3 kcal
- Per hour257 kcal
- Approx. fat equivalent17 g
MET values are averages; fitness, incline and technique change actual burn.
How are calories burned calculated?
A MET (metabolic equivalent) expresses how many times more energy an activity uses than rest. A 70 kg person walking 30 minutes at 5.6 km/h (4.3 MET) burns about 4.3 × 3.5 × 70 ÷ 200 × 30 ≈ 158 kcal.
Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes
Calories burned in 30 minutes
| Activity | MET | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Walking, 4.8 km/h | 3,5 | 110 kcal | 129 kcal | 147 kcal |
| Brisk walking, 6.4 km/h | 5 | 158 kcal | 184 kcal | 210 kcal |
| Running, 8 km/h | 8,3 | 261 kcal | 305 kcal | 349 kcal |
| Running, 10 km/h | 9,8 | 309 kcal | 360 kcal | 412 kcal |
| Cycling, 16–19 km/h | 6,8 | 214 kcal | 250 kcal | 286 kcal |
| Swimming, moderate | 5,8 | 183 kcal | 213 kcal | 244 kcal |
| Jump rope, moderate | 11,8 | 372 kcal | 434 kcal | 496 kcal |
| Weight training, vigorous | 6 | 189 kcal | 221 kcal | 252 kcal |
| Pilates | 3 | 95 kcal | 110 kcal | 126 kcal |
| Yoga (hatha) | 2,5 | 79 kcal | 92 kcal | 105 kcal |
| Soccer | 7 | 221 kcal | 257 kcal | 294 kcal |
| Stair climbing | 8,8 | 277 kcal | 323 kcal | 370 kcal |
How to use the results
METs are averages; fitness, incline, wind and technique change real burn. The calorie calculator's activity factor already includes exercise, so do not add burned calories to TDEE again.
Frequently asked questions
How many calories do 10,000 steps burn?
10,000 steps is about 7–8 km; at a moderate pace a 70 kg person burns roughly 300–400 kcal.
How many calories does an hour of walking burn?
For 70 kg: about 257 kcal at 4.8 km/h and about 368 kcal at 6.4 km/h.
Does running or walking burn more?
Per minute, running burns about twice as much; per distance the difference is smaller.
Are smartwatch calorie numbers accurate?
Wrist devices can be off by 20–40% for energy expenditure. Both watches and MET calculations are estimates.