Calories Burned Calculator
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Estimate calories burned by activity, body weight, and duration. Covers walking, running, cycling, swimming, strength training, and more.
Enter your values below and click Calculate for instant results.
This calculator uses MET values (Metabolic Equivalent of Task) to estimate calories burned during physical activity. MET is a measure of the energy cost of an activity relative to the energy cost of sitting at rest. Walking at a moderate pace has a MET of about 3.5, meaning it burns roughly 3.5 times the calories of sitting still. Running at a 10-minute mile pace has a MET of 7, burning about twice as many calories as walking for the same duration.
A 160-pound person burns approximately 100 calories per mile of running, regardless of pace. Pace affects how long it takes to cover that mile, not how many calories the mile burns. This means running a mile and walking a mile burn similar total calories -- running just gets you there faster.
Heavier people burn more calories performing the same activity for the same duration because they are moving more mass. A 200-pound person burns about 25% more calories walking for 30 minutes than a 160-pound person at the same pace. As you lose weight, your calorie burn per activity decreases slightly, which is one reason weight loss often slows over time even with consistent exercise.
Higher-intensity activities like HIIT and heavy strength training produce elevated calorie burn for hours after the workout ends, a phenomenon called excess post-exercise oxygen consumption (EPOC). While the afterburn effect is real, research suggests it accounts for a modest additional calorie burn -- typically 50 to 200 extra calories in the hours following intense exercise -- rather than the dramatic amounts sometimes claimed in fitness marketing.