How calories burned are estimated
Every activity has a MET value (Metabolic Equivalent of Task) – how much harder it is than resting. Calories burned per minute equal MET × 3.5 × body weight in kg ÷ 200. Brisk walking is around 3.5 METs, jogging at 8 km/h around 8, and cycling at a moderate pace around 7 to 8.
Why your watch may disagree
MET values are averages. Your fitness level, terrain, efficiency and heart rate all change the real number. Fitness trackers are usually off by 15–30%, so use any estimate as a comparison between workouts, not as permission to eat back every calorie.
Do not rely on exercise alone for fat loss
A 30-minute run burns roughly 300 kcal for a 70 kg person – about one snack. Most fat loss comes from your food intake; exercise protects muscle, improves health and makes the deficit easier to hold. Set your intake with the calorie calculator.
Frequently asked questions
How many calories does walking 10,000 steps burn?
Roughly 300–500 kcal for most adults, depending on body weight and pace. Heavier people burn more.
What burns the most calories per hour?
High-intensity activities such as running, rowing, skipping rope and swimming laps typically burn the most, often 600–900 kcal per hour for a 70 kg person.
Does weight change calories burned?
Yes. The formula scales with body weight, so a heavier person burns more calories doing the same activity for the same time.
Results are estimates for general information and are not medical advice. See our disclaimer. Talk to a doctor or registered dietitian before making major changes to your diet or training.