Calories Burned Calculator
Calculate calories burned during any exercise using the MET formula. Enter weight, activity, and duration. Covers 30+ activities from running to cycling.
Calories burned during exercise depend on three things: your body weight, the intensity of the activity (measured as MET value), and how long you do it. This calculator uses the scientifically validated MET formula used by exercise scientists and the US Department of Health.
How Calories Burned Is Calculated
Calories burned = MET × weight (kg) × time (hours)
Where MET (Metabolic Equivalent of Task) is a measure of exercise intensity relative to rest. Sitting quietly = 1 MET. Any activity above 1 MET burns more calories than rest.
Example — 70 kg person running at 10 km/h for 45 minutes:
MET = 9.8 (running at 10 km/h)
Calories = 9.8 × 70 × 0.75 = 514 kcal
MET Values for 30+ Activities
Cardio & Running
| Activity | MET | Calories/hour (70 kg) |
|---|---|---|
| Walking (slow, 3 km/h) | 2.8 | 196 |
| Walking (moderate, 5 km/h) | 3.5 | 245 |
| Walking (brisk, 6.5 km/h) | 4.3 | 301 |
| Jogging (8 km/h) | 7.0 | 490 |
| Running (10 km/h) | 9.8 | 686 |
| Running (12 km/h) | 11.5 | 805 |
| Running (16 km/h) | 14.5 | 1,015 |
| Jump rope | 11.0 | 770 |
| Cycling (leisure, <16 km/h) | 4.0 | 280 |
| Cycling (moderate, 19–22 km/h) | 6.8 | 476 |
| Cycling (vigorous, 25+ km/h) | 10.0 | 700 |
| Rowing (moderate) | 7.0 | 490 |
| Swimming (freestyle, moderate) | 5.8 | 406 |
| Swimming (freestyle, vigorous) | 9.8 | 686 |
Sports & Team Activities
| Activity | MET | Calories/hour (70 kg) |
|---|---|---|
| Football / Soccer | 7.0 | 490 |
| Basketball | 6.5 | 455 |
| Tennis (singles) | 7.3 | 511 |
| Badminton | 5.5 | 385 |
| Hiking | 5.3 | 371 |
| Rock climbing | 7.8 | 546 |
| Dancing (general) | 4.8 | 336 |
| Dancing (vigorous) | 7.3 | 511 |
| Golf (walking, carrying clubs) | 4.3 | 301 |
Gym & Strength Training
| Activity | MET | Calories/hour (70 kg) |
|---|---|---|
| Weight training (light) | 3.0 | 210 |
| Weight training (vigorous) | 6.0 | 420 |
| Circuit training | 8.0 | 560 |
| CrossFit / HIIT | 8.0–12.0 | 560–840 |
| Yoga (general) | 2.5 | 175 |
| Yoga (hot / vigorous) | 4.0 | 280 |
| Pilates | 3.0 | 210 |
| Stretching | 2.3 | 161 |
Everyday Activities
| Activity | MET | Calories/hour (70 kg) |
|---|---|---|
| Sitting quietly | 1.0 | 70 |
| Standing | 1.3 | 91 |
| Light housework | 2.5 | 175 |
| Gardening (general) | 3.5 | 245 |
| Mowing lawn (push mower) | 5.5 | 385 |
| Shovelling snow | 6.0 | 420 |
Why Calorie Burn Estimates Vary
The MET formula gives a population-average estimate. Individual variation is significant — two people of the same weight can burn 15–20% more or less than predicted due to:
Fitness level: Highly trained runners are more efficient and burn fewer calories per mile than beginners at the same pace. This is an adaptation — their bodies get more economical, not a reason to stop training.
Exact body composition: The MET formula uses total body weight. More muscle mass = higher resting metabolic rate. Two people at 70 kg with different body fat percentages will burn different amounts.
Actual exercise intensity: Running at 10 km/h uphill is far more demanding than 10 km/h on flat ground. Heart rate monitors give a better individual estimate than pace alone.
Measurement method difference: Fitness trackers estimate calorie burn using heart rate, movement, and proprietary algorithms. Each brand uses different models — Garmin, Apple Watch, and Fitbit can differ by 10–30% for the same workout. The MET formula is a validated research standard; consumer trackers vary widely in accuracy.
Calories Burned by Weight and Activity
| Activity (30 min) | 60 kg | 75 kg | 90 kg |
|---|---|---|---|
| Walking (5 km/h) | 105 | 131 | 158 |
| Running (10 km/h) | 294 | 367 | 441 |
| Cycling (moderate) | 204 | 255 | 306 |
| Swimming (moderate) | 174 | 218 | 261 |
| Weight training | 90 | 113 | 135 |
| HIIT / Circuit | 240 | 300 | 360 |
| Yoga | 75 | 94 | 113 |
Frequently Asked Questions
How many calories does walking 10,000 steps burn?
Approximately 350–500 calories for most adults. The exact number depends on weight, pace, and terrain. A 70 kg person walking 10,000 steps at a moderate pace (3.5 MET) for roughly 80–100 minutes burns around 410–490 kcal. Hilly terrain or brisk walking pace adds 15–30%.
Does muscle or cardio burn more calories?
During the session, vigorous cardio burns more calories per minute than weight training (running at 10 km/h burns 686 kcal/hour vs ~420 kcal for vigorous weight training). However, strength training increases resting metabolic rate over time — more muscle = more calories burned at rest 24/7. For fat loss, combining both is optimal.
Why does my fitness tracker show different calories than this calculator?
Fitness trackers use different algorithms, may account for resting metabolic rate differently, and calibrate on different population datasets. The MET formula is a research standard validated across many studies. Consumer trackers are individually calibrated and can vary by ±20–30% from lab measurements. Both are estimates — not exact measurements.
Does running burn more calories than walking the same distance?
Yes, but less than you might expect. Running a mile burns approximately 100 kcal; walking a mile burns approximately 80 kcal for a 70 kg person. Running is about 25% more calorie-efficient per mile, but takes less time — so per unit of time, running burns significantly more. If time is limited, running wins. If impact on joints is a concern, walking remains effective.
What is EPOC and does it mean I burn more after exercise?
EPOC (Excess Post-Exercise Oxygen Consumption) is the elevated calorie burn for hours after intense exercise while the body returns to homeostasis. For vigorous exercise (HIIT, intense intervals), EPOC can add 6–15% to total exercise calories over the following 12–24 hours. For low-to-moderate intensity exercise, EPOC is minimal. The effect is real but often overstated in fitness marketing.
How many calories do I need to burn to lose 1 pound of fat?
The commonly cited figure is 3,500 calories = 1 pound of fat. In practice, weight loss is more complex — the body adapts by reducing non-exercise movement (NEAT) as calorie deficit increases. A sustained 500 kcal daily deficit typically produces approximately 1 lb of fat loss per week, though results vary by individual hormonal responses and metabolic adaptation.
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