Calories Burned Calculator
See how many calories an activity burns for your body weight and workout length. Covers more than 40 activities, from walking and yoga to running, cycling, swimming and yard work.
Estimated calories burned
General estimate for information only, not medical advice. Actual burn varies with fitness, effort and body composition.
How to estimate calories burned
- Choose an activity from the list. Intensity matters, so pick the closest speed or effort level.
- Enter how long you did it and your body weight.
- Read the estimate and calories per hour. Compare activities by switching the selection.
How calorie burn is estimated
Each activity has a MET value (metabolic equivalent of task) from the Compendium of Physical Activities, the standard research reference. One MET is roughly the energy you use sitting quietly. Brisk walking is about 4.3 METs, running at 6 mph about 9.8. Calories burned are calculated as MET × 3.5 × body weight in kg ÷ 200 per minute.
Because the formula scales with body weight, a heavier person burns more calories doing the same activity. The figure is total energy used during the activity, including what your body would have burned anyway at rest.
Fitness trackers and gym machines often overestimate calorie burn. If you are using these numbers to balance food intake, treat them as a rough guide, and pair them with our macro or calorie calculator for daily targets.
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Frequently asked questions
How many calories does walking burn?
A 170 lb person walking briskly (3.5 mph, 4.3 METs) burns roughly 350 calories in an hour.
What is a MET?
A metabolic equivalent: the ratio of an activity's energy cost to resting energy. 1 MET is sitting quietly.
Why do I burn more than my friend?
Calorie burn scales with body weight, so heavier people burn more for the same activity and time.
Are these numbers exact?
No. They are population averages; your actual burn depends on effort, efficiency and fitness.