Frequently asked questions

It depends on the activity and your weight. Rough anchors for a 70 kg person: about 150 kcal from brisk walking, 240–340 kcal from cycling or running, and 250–350 kcal from swimming or HIIT. Open the calculator, set 30 minutes, and compare any activity in seconds — or start from the calories burned by activity chart.

At the top of the MET table you’ll find jumping rope (fast), running sprints, martial arts, race-paced cycling, rowing and stair climbing — all in the 12–14 MET range. The best exercise is still the one you will actually do consistently.

Steps convert to walking distance and pace. Ten thousand steps is roughly 7–8 km for most adults; at a brisk pace that’s around 300–450 kcal for a 70 kg person. Use the walking (brisk) entry in distance mode for a closer estimate.

For a 70 kg person: about 40–45 minutes of moderate running, roughly an hour of brisk walking or cycling, or around 55 minutes of swimming laps. Switch the calculator to “Burn a goal” and enter 500 to see your personal answer — the goal mode also compares how long each activity takes.

Completely free, no account. Your weight and unit preference are saved only in your browser’s local storage. We don’t receive your inputs — results are calculated on your device. See the privacy policy.

Yes. Toggle weight between kg and lb, and distance between km and miles. Stone-based weights: enter pounds (14 lb = 1 stone).

The MET formula assumes adult body mechanics. For pregnancy, childhood, or any medical situation, use guidance from your healthcare provider rather than this estimate. Our medical disclaimer explains the limits in full.

Wearables add heart-rate data, elevation and personal calibration — they can be more individual, but also often inflated. MET estimates are a stable, transparent baseline you can compare across activities. See how the math works.