How calories burned are calculated
Every activity has a MET value (metabolic equivalent). Sitting quietly is 1 MET. Walking at 3 mph is about 3.5 METs, so it burns about 3.5 times more energy than resting.
A 180 lb (82 kg) person walking briskly at 3.5 mph for 30 minutes burns about 4.3 × 82 × 0.5 ≈ 175 kcal.
Steps to calories
If you enter steps, the calculator estimates your stride from your height, works out the distance, and uses a 3 mph walking pace. 10,000 steps is roughly 4–5 miles and 350–500 kcal for most adults.
Compare what you burn with what you eat using the calorie calculator.
How to use the calories burned calculator
- Enter your weight.
- Pick an activity from 27 options, from walking and running to lifting, swimming and yard work.
- Enter how long you did it, or enter your steps for the day.
- See calories burned, per hour, and a food comparison.
Example
A 180 lb person walking briskly at 3.5 mph for 45 minutes burns about 4.3 × 81.6 × 0.75 ≈ 265 calories. Running at 6 mph for 30 minutes burns about 400.
Calories burned per hour by activity (180 lb person)
| Activity | MET | Calories per hour |
|---|---|---|
| Walking, 3 mph | 3.5 | about 285 |
| Walking, 4 mph | 5.0 | about 410 |
| Running, 6 mph | 9.8 | about 800 |
| Cycling, 12–14 mph | 8.0 | about 655 |
| Swimming laps, moderate | 8.3 | about 680 |
| Weight lifting, vigorous | 6.0 | about 490 |
| Yoga | 2.5 | about 205 |
Learn how to use walking for weight loss in how many steps a day to lose weight, and see your total daily burn with the TDEE calculator.
Frequently asked questions
How many calories does walking 10,000 steps burn?
For an adult weighing between 150 and 180 lbs (68???82 kg), 10,000 steps burns approximately 350 to 500 calories, varying with walking speed, terrain slope, and stride length.
What is a MET value in exercise science?
MET stands for Metabolic Equivalent of Task. 1 MET is your resting energy burn (approx 1 kcal per kg per hour). An exercise with a MET of 6 (like moderate running or cycling) burns 6 times more calories than sitting quietly.
Does running burn more calories than walking the same distance?
Yes. Running burns roughly 20???30% more calories per mile than walking because running requires ballistic propulsion and greater vertical center-of-mass displacement with every stride.
How many calories are burned lifting weights vs cardio?
A 45-minute intense resistance training session burns between 200 and 350 calories during the workout, but offers the added benefit of elevated metabolic burn (EPOC) and long-term muscle preservation.
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