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Calorie Burn Calculator

Calculate how many calories running, walking, cycling, HIIT, gym training and 30+ other activities burn. Accurate MET-based results.

How is calorie burn calculated?

Calorie burn is calculated using MET values (Metabolic Equivalent of Task). MET indicates how many times more energy an activity requires compared to rest. For example, brisk walking at MET 4.3 uses 4.3 times more energy than resting, while running at MET 9.8 uses nearly 10 times more.

The calculation formula is straightforward: calories = MET × bodyweight (kg) × time (hours). Your bodyweight directly affects calorie burn — a heavier person burns more calories doing the same exercise because the body is doing more mechanical work to move a larger mass.

MET values used in this calculator come from the Compendium of Physical Activities — the most comprehensive scientific database of exercise energy expenditure. Keep in mind that individual factors like fitness level, efficiency of movement and actual intensity can make real-world calorie burn differ from estimates.

Calorie burn by activity (75 kg, 30 min)

Sprinting600 kcal
Jump rope461 kcal
HIIT (intense)450 kcal
Running (10 km/h)368 kcal
Cycling (20 km/h)300 kcal
Heavy strength training225 kcal
Brisk walking161 kcal
Yoga113 kcal

* Estimates based on MET values. Actual burn varies individually.

How many calories does 10,000 steps burn?

10,000 steps corresponds to approximately 6–8 kilometers of walking depending on stride length. Calorie burn depends on your bodyweight and walking pace. At an easy pace (4 km/h), a 75 kg person burns approximately 280 calories, while at a brisk pace (6 km/h) the burn rises to approximately 400 calories.

10,000 steps at different bodyweights (brisk walking ~80 min)

60 kg

~344

kcal

70 kg

~401

kcal

80 kg

~459

kcal

90 kg

~516

kcal

HIIT vs. steady-state cardio — which burns more?

HIIT burns nearly the same calories in half the time compared to steady-state cardio. A 20-minute intense HIIT session (MET 12) burns approximately 300 calories for a 75 kg person, while 40 minutes of running at 10 km/h burns approximately 490 calories. HIIT's key advantage is the EPOC effect (Excess Post-Exercise Oxygen Consumption) — it elevates metabolism for hours after the workout, adding further calorie burn beyond the session itself. Both have their place in an optimal program — HIIT for time-efficiency and metabolic stimulus, steady cardio for aerobic base development and recovery.

Frequently asked questions

Calorie burn is calculated using MET values (Metabolic Equivalent of Task). MET indicates how many times more energy an activity uses compared to rest. The formula is: calories = MET × bodyweight (kg) × time (hours). For example, running at MET 9.8 burns approximately 10 times more energy than resting.
10,000 steps corresponds to approximately 6–8 km of walking and burns on average 300–500 calories depending on your weight and walking speed. An 80 kg person burns approximately 400 calories at a brisk walking pace (6 km/h).
The highest calorie-burning activities per hour are high-intensity sports like running (600–900 kcal/h), HIIT (500–800 kcal/h), jump rope (700–1000 kcal/h) and rowing ergometer (500–700 kcal/h). Actual values depend on bodyweight and intensity.
A 30-minute run burns approximately 250–450 calories depending on bodyweight and pace. A 75 kg person burns approximately 350 calories running at 10 km/h and approximately 450 calories at 12 km/h.
Gym training burns approximately 200–400 calories per hour depending on intensity. Heavy strength training burns more than light sessions. Additionally, muscle mass raises your resting metabolic rate, meaning gym training helps you burn more calories even at rest over time.
HIIT burns nearly the same calories in less time compared to steady-state cardio. A 20-minute HIIT session can burn as many calories as 40 minutes of steady running. Additionally, HIIT elevates metabolism after the workout through the EPOC effect (Excess Post-Exercise Oxygen Consumption), meaning calories continue to burn for hours afterward.

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