Fitness
Calories Burned Calculator
By the Dailycaltor team · formula-verified · last updated July 2026
What your workout actually burned.
154 lb = 70 kg
Calories burned
—
Details
Per 10 minutes—
Per hour at this pace—
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Formula
Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes. MET (metabolic equivalent) rates activities against rest: brisk walking ≈ 4.3, running 6 mph ≈ 9.8, moderate cycling ≈ 8.
Worked examples
- 70 kg, brisk 30-min walk → ~158 kcal.
- 70 kg, 30-min run at 6 mph → ~360 kcal.
- 90 kg burns ~29% more than 70 kg for the same session.
Common mistakes
- Trusting cardio-machine numbers, which often overstate by 20%+.
- “Earning back” every burned calorie in food, cancelling the deficit.
- Comparing sessions without noting body weight — heavier bodies burn more.
Source: Compendium of Physical Activities MET values. Last updated: July 2026. Educational estimates only.
Questions
How many calories does walking burn?
Brisk walking burns roughly 4–5 kcal per kg per hour — about 300 kcal/hour at 70 kg.
What is a MET?
The energy cost of an activity relative to sitting at rest (1 MET). Higher MET, more burn.
Are these numbers exact?
They are averages; fitness, terrain and intensity shift real burn.
Running vs walking a mile?
Running burns somewhat more per mile, and far more per minute.
Do I burn calories at rest?
Yes — see your BMR; exercise adds on top of it.