Calories Burned Calculator
Estimate the calories you burn walking, running, hiking or cycling. Enter your weight and either a duration or a distance and pace — the calculator uses standard MET (metabolic equivalent) values.
Estimated calories burned
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How the Calculation Works
Calories burned are estimated with the MET formula:
Calories/min = MET × 3.5 × body weight (kg) ÷ 200
A MET is the ratio of an activity’s energy cost to sitting still. Walking at 3 mph is about 3.5 METs; running at 6 mph is about 9.8 METs. Heavier people and more intense activities burn more.
Approximate MET Values
| Activity | METs |
|---|---|
| Walking, 3 mph | 3.5 |
| Brisk walking, 4 mph | 5.0 |
| Hiking, cross-country | 6.0 |
| Running, 6 mph (10 min/mile) | 9.8 |
| Running, 7.5 mph (8 min/mile) | 11.8 |
| Cycling, 12–14 mph | 7.5 |
| Cycling, 14–16 mph | 10.0 |
These are estimates — actual burn varies with fitness, terrain, wind and efficiency. Treat the result as a useful guide, not a medical figure.
Base It on a Real Route
Calories scale with how far and how long you actually go. Measure the true distance of your walk, run or ride first with the distance calculator, then work out your pace to get the duration — and drop both into this calculator for a route-specific estimate.
Get Distance Tool
Download Distance Tool for iOS and start measuring in seconds.
