Calculate how many calories you burn during walking, running, cycling, and swimming using science-backed MET formulas
Calculate calories burned while walking at different speeds. From casual strolls to brisk power walks.
Calculate NowFind out how many calories you burn running at various paces from jogging to sprinting.
Calculate NowCalculate calories burned cycling outdoors or on a stationary bike at different intensities.
Calculate NowCalculate calories burned swimming different strokes including freestyle, breaststroke, and butterfly.
Calculate NowOur calculators use the MET (Metabolic Equivalent of Task) formula, which is the gold standard for estimating energy expenditure during physical activities. The formula is:
Calories Burned = MET x Weight (kg) x Duration (hours)
MET values are assigned to different activities based on their intensity. A MET of 1 represents the energy used at complete rest. Higher MET values indicate more intense activities that burn more calories.
| Activity | Intensity | MET Value |
|---|---|---|
| Walking | Slow (2 mph) | 2.5 |
| Walking | Brisk (3.5 mph) | 4.3 |
| Running | Jogging (5 mph) | 8.3 |
| Running | Fast (8 mph) | 13.5 |
| Cycling | Moderate (12-14 mph) | 8.0 |
| Cycling | Vigorous (16-19 mph) | 12.0 |
| Swimming | Moderate freestyle | 7.0 |
| Swimming | Vigorous butterfly | 13.8 |
Calories burned are calculated using the MET (Metabolic Equivalent of Task) formula: Calories = MET x Weight (kg) x Duration (hours). MET values vary by activity type and intensity. This formula is based on research published in the Compendium of Physical Activities.
MET (Metabolic Equivalent of Task) is a measure of exercise intensity. 1 MET equals the energy used at rest (approximately 1 calorie per kg of body weight per hour). Walking typically has a MET of 3-4, running 7-14, cycling 4-12, and swimming 6-10 depending on intensity.
Running typically burns the most calories per hour, followed by swimming, cycling, and walking. For example, a 70 kg person running at 8 mph burns about 945 calories per hour, while walking at 3.5 mph burns about 300 calories. However, the best exercise is one you enjoy and can sustain regularly.
MET-based calculators provide good estimates but individual factors like fitness level, age, body composition, and environmental conditions can affect actual calorie burn by 10-20%. Use these calculations as guidelines rather than exact figures. For more precise tracking, consider using a heart rate monitor.
Yes, body weight significantly affects calorie burn. Heavier individuals burn more calories doing the same exercise because they expend more energy moving their body mass. This is why the MET formula includes weight as a key variable.
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