Walking & Running Calorie Calculator

Enter your distance and weight to find out how many calories you burn walking, running or cycling.

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Activity & MET Reference

Walkingkm/sMET
Yavaş32.8
Normal53.5
Hızlı64.3
Runningkm/sMET
Hafif88.0
Orta1010.0
Hızlı1211.5
Çok hızlı1514.0
Cyclingkm/sMET
Rahat126.8
Orta168.0
Hızlı2010.0
Çok hızlı2512.0

How to use?

  1. 1
    Select an activityChoose walking, running or cycling, then pick a speed.
  2. 2
    Enter weight and distanceEnter your body weight (kg) and the distance you plan to cover (km).
  3. 3
    Read the resultsSee calories burned, fat burned (grams), activity duration and estimated step count.

FAQ

What is MET and how is it used in calorie calculation?
MET (Metabolic Equivalent of Task) expresses the ratio of an activity's energy expenditure to resting metabolism. Calories = MET × Weight (kg) × Duration (hours). For example, walking at 5 km/h (MET≈3.5) for 1 hour burns 3.5×70×1 = 245 kcal for a 70 kg person.
Does walking or running burn more calories?
Running burns roughly 40% more calories for the same distance. Per unit of time the difference is even larger since running has a much higher MET value. Walking is gentler on joints and sustainable for longer sessions.
How accurate is the calorie estimate?
MET-based calculation is the scientific reference method but ±15% variation is normal. Age, fitness level, incline, wind and terrain all affect the result. Heart-rate-based smartwatch data provides more personalised accuracy.

Activity Calorie Calculation — MET Method

The scientific standard for estimating calories burned during exercise is the MET (Metabolic Equivalent of Task) method: Calories = MET × Weight (kg) × Duration (hours).

Common MET Values

  • Slow walk (3 km/h): MET 2.8
  • Normal walk (5 km/h): MET 3.5
  • Fast walk (6 km/h): MET 4.3
  • Light jog (8 km/h): MET 8.0
  • Moderate run (10 km/h): MET 10.0
  • Fast run (12 km/h): MET 11.5
  • Cycling (16 km/h): MET 8.0

Fat Burning

Burning 1 gram of body fat requires approximately 7.7 kcal. Body fat contains roughly 20% water, so the actual fat loss equals calories burned ÷ 7.7. Consistent activity creates the calorie deficit needed for sustained fat loss.

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