Calorie Burn Calculator by Activity
Estimate calories burned during exercise, walking, running, and daily activities based on body weight and duration.
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Calorie Burn Calculator by Activity A calorie burn calculator estimates energy expenditure during exercise and daily activities using MET (Metabolic Equivalent of Task) values — a standardized measure of exercise intensity. The formula: calories burned = MET × body weight in kg × duration in hours. A 70 kg person running for 30 minutes at MET 9.8 burns approximately 343 kcal. --- See our complete guide to health calculators for the full toolkit. What Is a Calorie Burn Calculator? A calorie burn calculator uses the MET formula to estimate energy expenditure for specific activities. It's more precise than a generic "exercise calorie" estimate because it accounts for both activity intensity (via MET) and individual body weight. The Compendium of Physical Activities — the definitive reference…
Frequently Asked Questions
How do I calculate calories burned?
Calories burned = MET × weight in kg × duration in hours. MET (Metabolic Equivalent of Task) is a measure of exercise intensity relative to rest. Walking at 3.5 mph has a MET of 3.5; running at 6 mph has a MET of 9.8. A 70 kg person walking for 30 minutes (0.5 hr): 3.5 × 70 × 0.5 = 122.5 kcal.
What MET values are used in calorie burn calculations?
MET values come from the Compendium of Physical Activities, published by Ainsworth et al. and maintained by Arizona State University. The compendium lists over 800 activities with standardized MET values based on oxygen consumption measurements. The current version (2011) is the standard reference.
How many calories do I burn walking 10,000 steps?
A 70 kg person walking 10,000 steps (approximately 8 km at a moderate pace) burns about 300–400 kcal. The exact amount depends on pace, terrain, and body weight. Heavier people burn more per step; faster walking increases the MET value.
Does weight affect how many calories I burn?
Yes — heavier people burn more calories performing the same activity for the same duration. This is because moving a larger body mass requires more energy. A 90 kg person running at the same pace as a 60 kg person burns about 50% more calories per session.
How accurate are fitness tracker calorie estimates?
Consumer fitness trackers overestimate calorie burn by 15–20% on average, according to a 2017 Stanford Medicine study that tested seven popular devices. Heart rate-based estimates are more accurate than step-count-based estimates. A MET-based calculator is typically more accurate than wrist-based optical sensors for most activities.
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