OneTaskBy Tim King · Updated
Calories Burned Calculator
Exercise Calories by Activity, Weight and Time (MET)
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How the Calories Burned Calculator works
This calories burned calculator estimates the energy you use during exercise, sport or chores from the activity, your body weight and how long you kept it up. It uses published MET values, so you also see calories per hour and how many are on top of what you would burn at rest.
How the calories burned calculator works
A MET (metabolic equivalent) compares an activity's energy cost with sitting still, which is 1 MET or about 1 kcal per kg of body weight per hour. The formula is calories = MET × weight in kg × hours. The MET values come from the Compendium of Physical Activities, the reference list used in exercise research.
First example. A 70 kg person running at 9.7 km/h (MET 9.8) for 30 minutes burns 9.8 × 70 × 0.5
343 kcal.
Second example. An 80 kg person walking at 5 km/h (MET 3.5) for an hour burns 3.5 × 80 × 1 = 280 kcal, of which 200 kcal is above resting.
How many calories does 10,000 steps burn? For a 70 kg adult it is about 7.5 km of walking at an easy pace, roughly 1 hour 30 minutes at MET 3.5, so around 370 kcal, or 260 above resting.
MET values are averages for a typical adult. Fitness, body composition, terrain and effort move the real figure by 10 to 20% either way, and fitness trackers make their own estimates from heart rate.
Calories burned in 30 minutes by body weight (kcal, MET × kg × 0.5 h)
| Activity | MET | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Walking, 4 km/h (2.5 mph) | 3 | 90 | 105 | 120 | 135 | 150 |
| Walking, 5 km/h (3 mph) | 3.5 | 105 | 123 | 140 | 158 | 175 |
| Walking, brisk 6.4 km/h (4 mph) | 5 | 150 | 175 | 200 | 225 | 250 |
| Hiking, cross-country | 6 | 180 | 210 | 240 | 270 | 300 |
| Running, 8 km/h (5 mph) | 8.3 | 249 | 291 | 332 | 374 | 415 |
| Running, 9.7 km/h (6 mph) | 9.8 | 294 | 343 | 392 | 441 | 490 |
| Running, 11.3 km/h (7 mph) | 11 | 330 | 385 | 440 | 495 | 550 |
| Running, 12.9 km/h (8 mph) | 11.8 | 354 | 413 | 472 | 531 | 590 |
| Running, 16 km/h (10 mph) | 14.5 | 435 | 508 | 580 | 653 | 725 |
| Cycling, leisurely under 16 km/h | 4 | 120 | 140 | 160 | 180 | 200 |
| Cycling, 16–19 km/h | 6.8 | 204 | 238 | 272 | 306 | 340 |
| Cycling, 19–22 km/h | 8 | 240 | 280 | 320 | 360 | 400 |
| Cycling, 22–25 km/h | 10 | 300 | 350 | 400 | 450 | 500 |
| Cycling, 25–30 km/h | 12 | 360 | 420 | 480 | 540 | 600 |
| Exercise bike, moderate | 6.8 | 204 | 238 | 272 | 306 | 340 |
| Swimming, freestyle moderate | 5.8 | 174 | 203 | 232 | 261 | 290 |
| Swimming, freestyle fast | 9.8 | 294 | 343 | 392 | 441 | 490 |
| Swimming, breaststroke | 5.3 | 159 | 186 | 212 | 239 | 265 |
| Rowing machine, moderate | 7 | 210 | 245 | 280 | 315 | 350 |
| Elliptical trainer, moderate | 5 | 150 | 175 | 200 | 225 | 250 |
| Stair climbing, fast | 8.8 | 264 | 308 | 352 | 396 | 440 |
| Skipping rope, moderate | 11.8 | 354 | 413 | 472 | 531 | 590 |
| Weight training, moderate | 3.5 | 105 | 123 | 140 | 158 | 175 |
| Weight training, vigorous | 6 | 180 | 210 | 240 | 270 | 300 |
| Circuit training, vigorous | 8 | 240 | 280 | 320 | 360 | 400 |
| Yoga (hatha) | 2.5 | 75 | 88 | 100 | 113 | 125 |
| Pilates | 3 | 90 | 105 | 120 | 135 | 150 |
| Dancing, aerobic | 7.3 | 219 | 256 | 292 | 329 | 365 |
| Football (soccer), casual | 7 | 210 | 245 | 280 | 315 | 350 |
| Basketball, game | 8 | 240 | 280 | 320 | 360 | 400 |
FAQ
How many calories does walking burn?
About 3.5 to 5 kcal per kg of body weight per hour, depending on pace. A 70 kg person walking at 5 km/h burns roughly 245 kcal an hour. Hills and a loaded pack increase it.
How many calories does running burn?
Roughly 1 kcal per kg of body weight per km, whatever the pace. A 70 kg runner uses about 700 kcal on a 10K. Faster running burns more per minute but covers the distance sooner.
What does MET mean?
Metabolic equivalent of task: the energy an activity uses as a multiple of resting. 1 MET is sitting quietly, about 3.5 ml of oxygen per kg per minute. Brisk walking is about 5 METs and running at 10 km/h about 10.
Should I eat back the calories I burn?
That depends on your goal. For weight loss, many people eat back only part of them, because exercise estimates often run high. Use a TDEE calculator for your overall daily needs and treat exercise as a top-up.
Why does a heavier person burn more calories?
Moving a heavier body takes more work, so the same activity costs more energy. That is why the formula multiplies by body weight; two people running side by side at the same pace burn different amounts.
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