By Coach Jeff Alagar, NASM Physique and Bodybuilding Coach and ISSA Certified Nutritionist. Updated November 2026.
Calories burned depend on your weight, the activity and how long you do it. A 70 kg person burns roughly 175 kcal in 30 minutes of brisk walking and about 340 kcal in 30 minutes of running at 10 km/h.
How this calories burned calculator works
Estimates use MET values from the Compendium of Physical Activities: kcal = MET x 3.5 x weight (kg) / 200 x minutes. Steps use about 0.04 kcal per step for a 70 kg person, scaled to your weight.
Frequently asked questions
Are fitness watch calorie numbers accurate?
Studies find most watches overestimate calories burned, sometimes by 20 to 40%. Use them for trends, not for eating back calories.
Related calculators
These calculators give general estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or have a medical condition, ask your doctor before changing your diet or training.
