Calories Burned Calculator
Estimate 30 activities by MET value or build a level-walking estimate from steps or distance, time, height and measured step length.
What Is the Calories Burned Calculator?
The Calories Burned Calculator uses the standard Compendium of Physical Activities formula — MET × 3.5 × weight in kilograms ÷ 200 per minute — across thirty everyday activities. Its Walking & Steps workspace converts entered steps or distance through measured or estimated step length, derives pace and applies the matching level-walking MET range.
How It Works
Choose Activities for a direct MET estimate, or Walking & Steps to enter weight, time and either steps or distance. Measure step length when possible, review the derived distance, speed, MET and calorie estimate, then export the worksheet.
When to Use It
Use it to compare activities, plan training volume or keep a consistent walking estimate. METs and step-length estimates are population-level approximations rather than measurements of individual energy use.
Frequently Asked Questions
- How Accurate Are MET Estimates?
- They are population averages measured at reference intensities. Fitness level, terrain, technique and individual metabolism shift real numbers, so treat results as consistent estimates rather than measurements.
- Are Steps Alone Enough?
- No. The walking estimate also needs body weight, time and step length or distance. A measured step length gives a better distance estimate than a height-based default.
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