Calories Burned by Activity
Compare calories burned across 8 common activities — walking, running, cycling, swimming, HIIT and more — for your weight and workout duration.
How to use this tool
- Enter body weight and duration in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your walking (3 mph) and the full breakdown beneath it.
Calorie burn depends on exercise intensity (MET) and body weight. Heavier individuals burn more calories for the same activity because more energy is required to move greater mass.
MET values are population averages. Actual calorie burn varies with fitness level, terrain and effort. Not medical advice.
Frequently asked questions
- What is a MET?
- MET (Metabolic Equivalent of Task) is a ratio of exercise energy expenditure to resting metabolic rate. 1 MET = resting; 3.5 MET = walking; 9.8 MET = running at 6 mph.
- Does fitness level affect calorie burn?
- Yes — fitter individuals tend to burn fewer calories for the same work because they are more efficient, but the MET-based formula does not capture this directly.