Walking/Running Calorie Calculator

Calories Burned Tools — Activity, Steps & Walk/Run

Three calculators in one: MET-based activity, Steps → Calories and Walking/Running by speed. Estimates for guidance.

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1) Calories by Activity (MET)

Select activity (MET), input weight & duration → estimated kcal burned.

Activity -- Choose activity -- Running 8 km/h (≈5 mph) — MET 8.0 Running 10 km/h (6.2 mph) — MET 9.8 Cycling, moderate — MET 6.0 Swimming, moderate — MET 7.0 Brisk walking — MET 3.5 Walking slow — MET 2.5 Aerobics/weight training — MET 4.0 Sitting / light activity — MET 1.5

Weight

kg lbs

Use current body weight

Duration (minutes)

2) Steps → Calories Converter

Enter steps plus weight (and optional height/stride) to estimate distance and calories burned (walking estimate).

Steps

Weight

kg lbs

Height (cm) — optional

Notes: stride estimated from height if provided; calories use walking energy estimate (~0.9 kcal/kg/km).

3) Walking / Running Calorie Calculator (speed, weight, time)

Enter weight, speed (km/h) and duration — uses MET mapping for speed to estimate kcal.

Weight

kglbs

Speed (km/h)

Duration (minutes)

MET values mapped from common speed categories — estimates only.

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About Calories Burned & Activity

These calculators provide quick estimates of calories burned during activities. MET-based calculations are widely used in fitness research; steps-to-distance uses stride estimates; walking/running uses speed-based MET mapping. Use them to plan workouts, track daily energy expenditure, and align food intake with goals.

Quick Tips

• Weigh yourself and use current weight for best accuracy.
• Measure resting values and typical pace consistently.
• Consider heart-rate based tracking for more individualized estimates.

Frequently Asked Questions

Q: Are these calories exact?
A: No — they are estimates. Use them for planning and comparison, not medical decisions.

Q: Where do MET values come from?
A: MET tables are standard in exercise physiology and provide activity intensity multipliers.

Q: How accurate is steps → calories?
A: Accuracy improves when you supply height (stride) and weight. Step counters vary in precision.