Health & Fitness

Calories Burned Calculator

Calories for a walk, run, ride, or swim from a MET value, weight, and time.

Calories burned

135 kcal

3.5 MET ร— body weight ร— time

A MET is a multiple of resting energy. Calories equal MET ร— weight in kilograms ร— hours. The MET values are typical compendium figures for the named pace, not a measurement of your workout. This is an estimate, not medical advice. These figures are estimates only. They are not a diagnosis, medical advice, nutritional advice, or a substitute for care from a qualified health professional.

Learn more

How this calculator works and what to know before using it

What this calculator does

Estimates calories for a named activity from a published MET value, your weight, and the time.

How to use it

  1. Choose the activity closest to the pace.
  2. Enter body weight and minutes.
  3. Read the calorie estimate.

Formula used

MET hours

Calories = MET ร— weight in kilograms ร— hours. Pounds are divided by 2.2046226218. Walking at 3 mph uses 3.5 MET, walking at 4 mph uses 5, running at 6 mph uses 9.8, cycling at 12โ€“13.9 mph uses 8, and moderate swimming uses 5.8.

Source. Calories equal the MET value times body weight in kilograms times hours. The MET values on this page are 3.5 for walking at 3 mph, 5 for walking at 4 mph, 9.8 for running at 6 mph, 8 for cycling at 12โ€“13.9 mph, and 5.8 for moderate swimming. The Adult Compendium of Physical Activities publishes MET values for those kinds of activities. Adult Compendium of Physical Activities.

Updated November 1, 2026

Example

Walking at 3 mph for 30 minutes at 170 lb is about 135 kcal.

Good to know

  • A MET is a typical multiple of resting energy for that pace, not a measurement of your session.
  • This is an estimate, not medical advice.

Common questions

Why does the same workout burn more for a heavier person?
The formula multiplies by body weight. A heavier person does more work to move that weight at the same pace.

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