Calories Burned by Activity Calculator

At a brisk 5.6 km/h (3.5 mph) walking is about 4.3 METs, so a 70 kg person burns roughly 300 calories an hour gross, or about 230 net once resting metabolism is taken out. Slower strolling is closer to 3 METs, uphill or with a load rises quickly, and body weight scales the figure directly: a 90 kg walker burns about 30% more than a 70 kg one at the same pace. Running at 9.7 km/h (6 mph) is about 9.8 METs, so the same person burns more than double per hour, though not per kilometre. This calculator uses those Compendium values and shows the MET it applied. That is the calories burned walking calculator part of this page; running and cycling use the same method with their own MET values. As an exercise calorie calculator it covers the three activities most people log: the calories burned running at a set pace, the calories burned cycling at a set speed, and walking at anything from a stroll to a march.

Net calories are the estimate above resting energy. Gross calories include both exercise and the resting energy you would have used during that time.

They describe average activity costs. Your actual expenditure varies with fitness, terrain, technique and other factors; a precise-looking number is still an estimate.