Calories Burned Calculator

The standard formula uses MET (Metabolic Equivalent of Task): Calories = MET × body weight (kg) × duration (hours). A MET of 1 equals your resting metabolic rate; a MET of 8 means you burn 8× as many calories as at rest. Running at 10 km/h has a MET of about 10; brisk walking is around 3.5.

Approximately 80–100 calories per mile for most people, depending on weight and pace. A 70 kg person running at 9.5 km/h (6 min/km pace) burns roughly 590 kcal per hour — about 93 kcal per mile. Heavier runners burn more per mile; faster runners burn more per hour but slightly less per kilometre.

More body mass requires more energy to move — your heart, muscles, and organs all work harder. A 90 kg person burns about 50% more calories running the same distance as a 60 kg person. This also means heavier individuals see faster progress on cardio-based weight loss programmes initially.

At a moderate pace (16–19 km/h, MET ≈ 8): about 300–400 kcal for a 70–90 kg person. Indoor stationary cycling at vigorous effort (MET ≈ 10–14) can burn 400–600 kcal in 30 minutes. Use the calculator with your exact weight and intensity for a personalised figure.

MET values provide a good population-level estimate but individual results vary by up to 20–30% based on fitness level, body composition, exercise efficiency, and environmental conditions. For the most accurate measurement, use a heart rate monitor with VO2 max calibration or a metabolic analyser.