Estimate how many calories you burn doing walking, running, cycling, swimming, strength training and other activities, based on your weight and the time you spend.
How calories burned are estimated
The calculator uses METs (metabolic equivalents) from the Compendium of Physical Activities, a standard research reference. One MET is roughly the energy you use sitting quietly, about 1 calorie per kilogram of body weight per hour. An activity rated 8 METs uses about eight times that.
Calories burned ≈ MET × body weight (kg) × hours
Worked examples
A person weighing 154 lb (about 70 kg):
- Running at 6 mph for 30 minutes (9.8 METs): 9.8 × 70 × 0.5 ≈ 343 calories
- Brisk walking at 3.5 mph for 30 minutes (4.3 METs): about 150 calories
Why your fitness tracker shows a different number
- Trackers use heart rate and motion, which can be more personal but also has errors.
- Fitter people often burn slightly fewer calories for the same activity because they move more efficiently.
- Hills, wind, water temperature and effort all change the real figure.
Some calculators and trackers report gross calories (including what you would burn anyway at rest). This calculator does too, which is the most common convention.
Exercise and weight loss
Exercise helps, but it is easy to "eat back" the calories. Combining a modest calorie deficit with regular activity is the most reliable approach, and activity has many health benefits beyond calories.
Frequently asked questions
Does walking or running burn more per mile?
Running burns somewhat more per mile and much more per minute, but walking further can match it.
How accurate are MET estimates?
They are averages. Treat the result as a reasonable estimate, typically within 10% to 20% for most people.
Related tools
Estimates based on average MET values from the Compendium of Physical Activities. Actual calories burned vary with fitness, effort, terrain and body composition.