How calories burned are calculated
Each activity has a MET value (metabolic equivalent of task): how many times more energy it takes than sitting still. Sitting quietly is 1 MET, a brisk walk is about 5, and running at 6 mph is about 9.8. The values come from the Compendium of Physical Activities, the standard reference used in exercise research.
Example: a 165 lb (74.8 kg) person running at 6 mph for 30 minutes burns 9.8 × 3.5 × 74.8 ÷ 200 × 30 = 385 calories. Walking at 3 mph for the same time burns about 138.
Why your number may differ
MET values are averages. Fitness level, terrain, effort, age and body composition all change the real burn by 10% to 20% either way. Fitness trackers often overestimate. Heavier people burn more for the same activity because they move more mass.
To see the calories you burn in a whole day, use the TDEE calculator, and to plan a goal, the weight loss calculator.
Frequently asked questions
How many calories does walking burn?
About 4 to 5 calories a minute for a 165 lb person at a moderate 3 mph, or roughly 275 an hour. Faster walking and hills burn more.
How many calories do you burn running a mile?
Roughly 100 calories per mile for a 150 to 160 lb person, more if you're heavier. Pace matters less than you might think, because faster running covers the mile in less time.
Does this include the calories I'd burn anyway?
Yes, it's the total burned during the activity, including your resting burn. To estimate the extra, subtract about 1 MET's worth (MET − 1).
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