How calories burned are calculated
Each activity has a MET value: how many times more energy it uses than sitting still. Calories = MET × 3.5 × your weight in kg ÷ 200, per minute. Brisk walking is about 4.3 MET, running at 10 km/h about 9.8. Heavier bodies burn more for the same activity.
| 30 minutes of… | 60 kg | 75 kg | 90 kg |
|---|---|---|---|
| Walking, brisk | 135 kcal | 170 kcal | 205 kcal |
| Running, 10 km/h | 310 kcal | 385 kcal | 465 kcal |
| Cycling, moderate | 250 kcal | 315 kcal | 380 kcal |
| Swimming, moderate | 185 kcal | 230 kcal | 275 kcal |
| Strength training, moderate | 110 kcal | 140 kcal | 165 kcal |
| Yoga | 80 kcal | 100 kcal | 120 kcal |
How many calories do 10,000 steps burn?
About 300 to 400 kcal for most adults, depending on weight, height and speed. 10,000 steps is roughly 7 to 8 km of walking. The calculator turns steps into distance from your height (a stride is about 41% of it), then into calories at a steady walking pace.
Exercise and weight loss
- Exercise helps, food decides: one muffin can undo a 30-minute run. Weight loss comes mostly from what you eat.
- Watches overestimate: fitness trackers can be off by 20% or more on calories. Treat them as a guide.
- Movement keeps weight off: people who keep weight off for years tend to stay active, walking especially.
- Strength training keeps muscle while you lose fat.
Want the full picture? Find your daily burn with the BMR calculator, and see when you could reach your goal with the weight loss calculator.
Questions about calories burned
How many calories does walking burn?
About 5 kcal a minute of brisk walking for a 70 kg adult, so about 160 kcal in 30 minutes. Heavier people and faster paces burn more.
How many calories does running burn?
Roughly 1 kcal per kg of body weight per kilometre: a 70 kg runner burns about 70 kcal per km, whatever the pace.
Should I eat back the calories I burn exercising?
Usually not all of them. If your daily line already counts your activity level, eating back workout calories often cancels the deficit, especially as trackers overestimate.
Does strength training burn many calories?
Fewer than cardio during the session, about 3.5 to 6 MET, but it keeps muscle while you lose weight, which helps your metabolism.
Sources
- Herrmann SD, et al. 2024 Adult Compendium of Physical Activities. Journal of Sport and Health Science, 2024.
- Shcherbina A, et al. Accuracy in wrist-worn, sensor-based measurements of heart rate and energy expenditure. Journal of Personalized Medicine, 2017.
- Wing RR, Phelan S. Long-term weight loss maintenance. American Journal of Clinical Nutrition, 2005.
This calculator gives general estimates, not medical advice. Check with your doctor before starting a new exercise program, especially with a heart condition or after a long break.