Calories Burned by Activity Calculator
Wondering how many calories walking burns per hour? Pick an activity — walking, running, cycling, swimming, and 13 more — enter your body weight and how long you exercise, and this free calculator instantly estimates the calories burned using standard MET values. No sign-up, no downloads.
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How to use this calculator
Choose your activity from the dropdown — each one shows its MET value so you can compare how hard different exercises work. Then enter your body weight in pounds and how long the activity lasts in minutes. The estimated calories burned appear instantly, and you can also press Calculate to recompute.
Heavier people burn more calories doing the same activity, and longer sessions burn more than short ones — so entering your real weight and time matters. The results also break the estimate into calories per hour and calories per minute, plus what you'd burn in a week doing the same session every day.
How it works
This calculator uses the standard formula from the Compendium of Physical Activities:
Calories (kcal) = MET × body weight in kg × hours of activity
A MET (Metabolic Equivalent of Task) compares an activity's energy cost to sitting still. Sitting quietly is 1 MET, so brisk walking at 3.5 mph (4.3 METs) burns 4.3 times as much energy per minute as resting. Your weight is converted to kilograms first (pounds ÷ 2.20462), then multiplied by the MET value and the duration in hours.
For example: a 180 lb person is 180 ÷ 2.20462 ≈ 81.65 kg. Walking briskly for one hour: 4.3 × 81.65 × 1 ≈ 351 calories.
Important: these are estimates, not exact measurements. MET values are population averages — individual results commonly vary by 20–30% due to fitness, body composition, age, and conditions like hills or headwinds. Results are for general planning only, not medical advice.
Frequently asked questions
How many calories does walking burn per hour?
A 180 lb person burns roughly 351 calories per hour walking at a brisk 3.5 mph pace. Slower walkers burn less (about 229 calories per hour at 2.0 mph), faster walkers burn more (about 408 at 4.0 mph), and heavier people burn more at any speed because it takes more energy to move more mass.
What is a MET in calorie calculations?
A MET, or Metabolic Equivalent of Task, is a unit that compares an activity's energy cost to sitting still. Sitting quietly is 1 MET, while brisk walking at 3.5 mph is 4.3 METs — meaning it burns 4.3 times as much energy per minute as resting. This calculator multiplies the MET value by your body weight and the activity time to estimate calories burned.
How accurate are MET-based calorie estimates?
They are reasonable estimates, not exact measurements. MET values are population averages from the Compendium of Physical Activities, and individual results commonly vary by 20-30% because of differences in fitness, body composition, age, efficiency, and conditions like hills or headwinds. Treat the number as a planning figure, not a lab measurement.
Does running burn more calories than walking?
Yes — running at 6 mph is 9.8 METs versus 4.3 METs for brisk walking, so a 180 lb person burns roughly 800 calories per hour running versus about 351 walking. But total calories depend on time: 30 minutes of running burns roughly the same as 68 minutes of brisk walking, so pick the activity you will actually stick with.
Is this calculator medical advice?
No. This tool provides general wellness estimates for planning and education only. If you are starting a new exercise program, managing a health condition, or aiming for a specific weight goal, talk to your doctor or a registered dietitian first.