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Calories burned calculator
How many calories a workout, walk or run burns. Pick an activity, enter your weight and time, and see the burn compared with food.
How it is calculated
Every activity has a metabolic equivalent, MET: how many times more energy it uses than rest. Brisk walking is about 4.3 MET, running at 10 km/h about 9.8 MET.
Calories per minute equal MET × 3.5 × weight in kg ÷ 200. MET values come from the Compendium of Physical Activities.
Why the numbers are estimates
Real burn depends on pace, terrain, technique and fitness. Watches and trackers use similar formulas and often overestimate.
For fat loss, a deficit in your diet is more reliable, while activity is a nice bonus.
Frequently asked questions
How many calories does walking burn?
An hour of brisk walking at 70 kg burns about 315 kcal. A relaxed walk burns about a third less.
Running or cycling: which burns more?
For the same time running usually burns more. An hour of running at 10 km/h at 70 kg is about 720 kcal, moderate cycling about 550.
Sources
- Ainsworth B. E. et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc, 2011 doi.org/10.1249/MSS.0b013e31821ece12
In the app your calorie target updates by itself when your weight changes
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