Calories Burned Calculator
Pick an activity and a duration, or enter a step count. The calculator prices it with your body weight and the activity's MET value, then shows total calories, calories per hour, and what share of your daily burn that is.
Calories burned
193calories
Walking, 4.8 km/h for 45 minutes
What that equals
MET by activity
MET values come from the 2011 Compendium of Physical Activities. Your real burn shifts with fitness, terrain and how hard you push.
How the number is worked out
One MET is what your body spends sitting still. Every activity has a multiple of that, and the 15 activities in the picker use the published values from the 2011 Compendium of Physical Activities, the reference list most fitness software is built on. Walking at 4.8 km/h is 3.5 MET, moderate cycling 6.8, running at 9.7 km/h 9.8, sleeping 0.95.
Calories per minute equals MET times 3.5 times your weight in kilograms, divided by 200. Weight is the biggest lever, which is why two people on the same walk get different numbers. A 70 kg adult walking at 4.8 km/h burns 4.3 calories a minute, so a 45 minute walk comes to about 193 calories. The panel also shows that as a share of your TDEE, so a walk sits in the context of a whole day rather than looking bigger than it is.
Steps mode adds one step. Your stride is your height in centimeters times 0.414. Stride times steps gives distance, distance divided by your pace gives duration, and the pace sets the MET. Tall and short walkers get different results for the same 10,000 steps, which is correct.
Calories burned walking 10,000 steps
For a 70 kg adult at 175 cm, 10,000 steps is about 7.2 km and roughly 390 calories at a normal pace. At 90 kg the same walk is close to 500 calories, at 55 kg about 305. If the activity level you picked on the TDEE calculator already includes daily steps, do not eat these calories back. They are already in your maintenance number.
Calories burned sleeping and doing nothing
Sleeping is 0.95 MET, so eight hours at 70 kg comes to about 560 calories. That is not extra burn. It is your basal metabolism, already inside your BMR. A full day of doing nothing burns roughly your BMR, about 1,650 calories for a 30 year old man at 70 kg and 175 cm, and about 1,370 for a woman at 65 kg and 165 cm.
Treadmill calories, and walking against cycling
Enter your weight on the treadmill console. Many machines fall back to a default body weight when you skip the setup screen, and the readout can be off by a third either way. Incline is the other lever: walking at a 10 to 12 percent incline sits near 6.0 MET against 3.5 on the flat at the same speed.
Per hour, cycling wins at 6.8 MET against 3.5 for a normal walk. Per kilometer, walking wins, because you spend far longer covering the same ground on foot. If you have a fixed hour, ride. If you have a fixed distance, walk.
Track it in NutriScan
Calories burned only mean something next to calories eaten. NutriScan logs a meal from a photo, your voice, a barcode or a typed line, plus water and your fasting window, and stacks the day against your target. That way a 400 calorie walk does not quietly turn into a 600 calorie reward.
The free plan gives you 5 photo scans a week plus unlimited manual logging, water tracking and the fasting timer. Premium removes the scan cap and costs about $59 a year.
Frequently asked questions
How many calories does 10,000 steps burn?
For a 70 kg adult of average height walking at a normal 4.8 km/h pace, 10,000 steps works out to roughly 7.2 km and about 390 calories. Weight moves that number the most: at 90 kg the same walk is close to 500 calories. Height matters too, because a longer stride covers more ground in the same 10,000 steps.
How many calories do you burn sleeping for 8 hours?
Sleeping carries a MET value of 0.95, so a 70 kg adult burns about 560 calories across 8 hours, or roughly 70 an hour. That is not bonus burn. It is your resting metabolism, which is already counted inside your BMR and your TDEE.
How many calories do you burn doing nothing?
Lying still all day burns your BMR, which is around 1,650 calories for a 30 year old man at 70 kg and 175 cm and around 1,370 for a woman at 65 kg and 165 cm. Sitting quietly is slightly higher at 1.3 MET, near 95 calories an hour for a 70 kg adult.
Are treadmill calorie readouts accurate?
Only if you enter your weight. Many consoles fall back to a default body weight when you skip the setup screen, which can overstate or understate your burn by a third. Incline is the other big lever: walking at incline sits near 6.0 MET against 3.5 MET for the same speed on the flat.
Does walking or cycling burn more calories?
Per hour, cycling usually wins: moderate cycling is 6.8 MET against 3.5 MET for a normal walking pace. Per kilometer, walking wins, because you spend far longer covering that kilometer on foot. Pick the comparison that matches how you actually plan your week.
Related calculators
Your inputs are saved between these pages, so each one opens with your numbers filled in.
- TDEE calculator for your BMR and maintenance calories at five activity levels
- Weight loss calculator for a daily target and a projected date for a goal weight
- Weight gain calculator for the surplus and timeline of a lean bulk
- Protein intake calculator for daily grams and a per-meal split
- Water and calorie tracker app for the daily side of it once you know what a walk is worth