Metric
Pick a speed for accurate MET. Incline adds effort on treadmill. If you know distance and speed, time is auto-calculated.
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| Preset | /30 min | /60 min |
|---|---|---|
| Easy Walk (3 km/h) | — | — |
| Brisk Walk (5 km/h) | — | — |
| Run (10 km/h) | — | — |
| Cycle (20 km/h) | — | — |
kcal = MET × 3.5 × kg ÷ 200 × minutes.
One-line intro: Estimate calories burned for popular activities (walking, running, treadmill, cycling, rowing, HIIT) or by steps. Choose speed, distance, or duration for accurate results.
We use the standard MET method:
Calories (kcal) = MET × 3.5 × body weight (kg) ÷ 200 × minutes.
MET reflects the energy cost of an activity at a given speed or effort. Walking faster or climbing increases MET; cycling harder or running faster increases MET.
Don’t know your time? Use Steps mode. We estimate distance from stride length (from height/sex or your own value), then energy ≈ kcal = body weight × k × distance (km) where k ≈ 0.53 for walking and k ≈ 1.0 for running. It’s a practical, distance-based estimate when time isn’t available.
Fat loss comes from a calorie deficit (intake < expenditure). A useful planning rule is ~7,700 kcal per kg of body weight change. Combine activity with nutrition for consistent progress. (See our Weight Loss / Calorie Deficit Calculator and TDEE Calculator.)
Q: Walking calories calculator vs walking weight-loss calculator?
This tool estimates calories for a walk by speed/time/distance. For weight-loss timelines, use a deficit tool alongside your activity.
Q: Treadmill calorie calculator — do I include incline?
Yes. Incline increases energy cost. We add a simple +0.5 MET per 5% grade approximation.
Q: Steps to calories calculator — accurate?
It’s an estimate. Accuracy depends on stride length, pace, and arm/phone tracking. Use trends over weeks rather than one reading.
Q: Running vs cycling — which burns more?
At the same duration, running often burns more for many users; at the same intensity and time, hard cycling can match or exceed. Use the tool for your weight, speed, and time.
Q: To lose weight, how many calories should I burn?
Start from your TDEE and plan a daily deficit (e.g., 300–600 kcal). Exercise contributes to that deficit but nutrition is the lever.