How many calories does walking burn?

A 160 lb person burns about 330 Calories in an hour of brisk walking (3.5 mph, 4.3 MET), or around 95 per mile.

Are fitness tracker calorie counts accurate?

They're often off by 20 to 40%. MET estimates have similar error; use either as a rough guide.

Are these calculators free?

Yes. Every calculator is free with no sign-up. Clearly labeled ads keep it that way.

Calculations run in your browser. Share links put inputs in the URL, which can be read by anyone you send it to and is sent to the hosting server when opened. Avoid sharing sensitive numbers. Currency conversion requests public exchange rates.

How accurate are the results?

Results follow the formulas and assumptions shown, with normal rounding and numerical limits. Taxes, rates and health guidance can change, so treat these as estimates and confirm important decisions with a qualified professional.

Calories Burned Calculator

Calories burned by 85+ activities, based on your weight and time.

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Calories Burned Calculator

Calories burned by activity, time and weight

Activity

Duration

hours

min

Units

Weight

Calories burned

373 Calories

Running, 6 mph (10 min/mile), 30 min

Per hour: 747 Calories
Per minute: 12.4 Calories
MET valueEnergy cost relative to sitting still (1 MET): 9.8
Fat equivalentAt 3,500 Calories per pound: 0.11 lb

MET values from the Compendium of Physical Activities (2011). Real burn varies with fitness, effort, terrain and body composition, often by 10 to 20%. Includes the calories you'd burn at rest anyway.

How it was calculated

Calories = MET × 3.5 × weight (kg) / 200 × minutes
= 9.8 × 3.5 × 72.6 / 200 × 30 = 373

Activity	Type	MET	Calories
Walking, slow (2 mph)	Walking	2.8	107
Walking, moderate (3 mph)	Walking	3.5	133
Walking, brisk (3.5 mph)	Walking	4.3	164
Walking, very brisk (4 mph)	Walking	5	191
Walking uphill (3.5 mph)	Walking	6	229
Hiking, cross country	Walking	6	229
Backpacking	Walking	7	267
Jogging, general	Running	7	267
Running, 5 mph (12 min/mile)	Running	8.3	316
Running, 6 mph (10 min/mile)	Running	9.8	373
Running, 7 mph (8.5 min/mile)	Running	11	419
Running, 8 mph (7.5 min/mile)	Running	11.8	450
Running, 9 mph (6.5 min/mile)	Running	12.8	488
Running, 10 mph (6 min/mile)	Running	14.5	552
Running, 12 mph (5 min/mile)	Running	19	724
Running up stairs	Running	15	572
Cycling, leisure (under 10 mph)	Cycling	4	152
Cycling, 10 to 12 mph, light	Cycling	6.8	259
Cycling, 12 to 14 mph, moderate	Cycling	8	305
Cycling, 14 to 16 mph, vigorous	Cycling	10	381
Cycling, 16 to 19 mph, racing	Cycling	12	457
Mountain biking	Cycling	8.5	324
Stationary bike, moderate	Cycling	6.8	259
Stationary bike, vigorous	Cycling	8.8	335
Weight lifting, moderate	Gym	3.5	133
Weight lifting, vigorous	Gym	6	229
Circuit training	Gym	8	305
Elliptical trainer, moderate	Gym	5	191
Rowing machine, moderate	Gym	7	267
Stair step machine	Gym	9	343
Aerobics, low impact	Gym	5	191
Aerobics, high impact	Gym	7.3	278
Calisthenics, vigorous	Gym	8	305
Jumping rope, moderate	Gym	11.8	450
Yoga (hatha)	Gym	2.5	95
Pilates	Gym	3	114
Stretching	Gym	2.3	88
Basketball, game	Sports	8	305
Soccer, casual	Sports	7	267
Soccer, competitive	Sports	10	381
Tennis, singles	Sports	8	305
Tennis, doubles	Sports	6	229
Volleyball, casual	Sports	4	152
Beach volleyball	Sports	8	305
Golf, walking and carrying clubs	Sports	4.3	164
Golf, using a cart	Sports	3.5	133
Baseball or softball	Sports	5	191
Football, touch or flag	Sports	8	305
Ice hockey	Sports	8	305
Boxing, sparring	Sports	7.8	297
Martial arts, moderate pace	Sports	10.3	392
Racquetball	Sports	7	267
Squash	Sports	7.3	278
Badminton	Sports	5.5	210
Table tennis	Sports	4	152
Bowling	Sports	3	114
Dancing, aerobic or fast	Sports	7.3	278
Dancing, social or slow	Sports	3	114
Swimming, leisurely	Water	6	229
Swimming laps, moderate	Water	5.8	221
Swimming laps, vigorous	Water	9.8	373
Swimming, breaststroke	Water	5.3	202
Swimming, butterfly	Water	13.8	526
Water aerobics	Water	5.5	210
Kayaking	Water	5	191
Stand-up paddleboarding	Water	6	229
Skiing, downhill, moderate	Outdoor	5.3	202
Skiing, cross country, moderate	Outdoor	9	343
Snowboarding	Outdoor	5.3	202
Ice skating	Outdoor	7	267
Snowshoeing	Outdoor	5.3	202
Rock climbing	Outdoor	8	305
Horseback riding	Outdoor	5.5	210
Fishing from shore	Outdoor	3.5	133
Gardening	Home	3.8	145
Mowing the lawn, push mower	Home	5	191
Raking leaves	Home	4	152
Shoveling snow	Home	5.3	202
House cleaning, general	Home	3.3	126
Cooking	Home	2	76
Moving furniture	Home	5.8	221
Playing with children, moderate	Home	4	152
Walking the dog	Home	3	114
Standing	Daily life	1.8	69
Office work at a desk	Daily life	1.5	57
Sitting, watching TV	Daily life	1.3	50
Sleeping	Daily life	0.95	36

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How the calories burned calculator works

A MET (metabolic equivalent) compares an activity's energy cost with sitting quietly, which is 1 MET or about 3.5 ml of oxygen per kg per minute. Brisk walking is about 4.3 MET; running at 6 mph about 9.8.

Calories burned = MET × 3.5 × body weight in kg / 200 × minutes. Heavier people burn more for the same activity because they move more mass.

Using and checking your result

Published by JustYourCalculator. Check the units and assumptions above, and compare a known example before relying on the output. Calculations use browser arithmetic and may round displayed values.

This tool provides an estimate, not a diagnosis, treatment plan or individualized medical advice. Population formulas may not fit children, pregnancy, athletes or people with health conditions. Discuss health decisions with a qualified clinician.

Share links may contain your input values. Anyone with the URL can read them; avoid sharing sensitive personal or financial information.