How many calories do you burn walking, running or cycling? There is no single number — it depends on your weight, the intensity and the time. The calories burned calculator uses the MET (metabolic equivalent) method to give you a quick, practical estimate. It helps if you want to plan a calorie deficit, compare activities, or just satisfy your curiosity about the energy cost of your daily routine.
What is MET?
MET (Metabolic Equivalent of Task) is a standard unit that measures the intensity of a physical activity by comparing it to your resting expenditure.
- 1 MET = your body’s expenditure at complete rest (lying down, doing nothing).
- If an activity has 5 MET, it burns 5 times what you burn at rest.
The formula to estimate per-minute expenditure is:
kcal/min = MET × 3.5 × weight(kg) / 200
Example: a 70 kg person running (MET 9.8) for 30 minutes:
- kcal/min = 9.8 × 3.5 × 70 / 200 ≈ 12.0 kcal/min
- Total = 12.0 × 30 ≈ 360 kcal
The value 3.5 ml O₂/kg/min is the standard resting oxygen consumption; the factor 200 converts the result to kcal.
Activity table and MET values
These are approximate METs for common activities, with the estimated per-minute burn for a 70 kg person:
| Activity | MET | Calories/min (70 kg) |
|---|---|---|
| Rest (lying down) | 1.3 | 1.6 kcal/min |
| Slow walking (stroll) | 3.3 | 4.0 kcal/min |
| Brisk walking (5–6 km/h) | 4.3 | 5.3 kcal/min |
| Running (8–9 km/h) | 9.8 | 12.0 kcal/min |
| Cycling (moderate, 15–20 km/h) | 8.0 | 9.8 kcal/min |
| Swimming (moderate pace) | 8.0 | 9.8 kcal/min |
| Strength training | 6.0 | 7.4 kcal/min |
| Football (match) | 7.0 | 8.6 kcal/min |
| Stair climbing | 6.0 | 7.4 kcal/min |
| Aerobics (general class) | 6.5 | 8.0 kcal/min |
MET values are population averages; your actual burn varies with technique, terrain, gradient or whether you are on flat ground.
How to use the calculator
- Enter your weight in kilograms.
- Pick the activity from the list (walking, running, swimming, cycling, strength, etc.).
- Enter the duration in minutes.
- Get the result: total estimated calories burned and the per-minute rate.
You can test multiple activities and durations to see which one fits your goal for the day.
Factors that affect real expenditure
MET is a population average; your real number shifts with these factors:
- Actual intensity: a light jog is not the same as an all-out run even though both are “running”.
- Muscle mass: more muscle = higher basal burn and higher cost per movement.
- Temperature and humidity: extreme heat or cold raises expenditure (thermoregulation).
- Fitness level: at the same speed, a trained person burns less because they are more efficient.
- Age and sex: they influence basal metabolism and body composition.
That is why the calculator gives an indicative estimate, not a precise figure. Use it as a guide to compare options and plan, not as exact accounting.
Conclusion
The MET method is a practical tool to estimate your energy expenditure without a lab. Combine your weight, the activity and the time, and in seconds you have a figure you can work with: plan your nutrition, compare what burns more in less time, or simply understand your energy balance better.