A 155-pound (70kg) person burns approximately 100-175 calories walking for 30 minutes, depending on speed. Walking at a casual pace (2.5 mph) burns about 88 calories, brisk walking (3.5 mph) burns about 123 calories, and power walking (4.5 mph) burns about 158 calories. Heavier individuals burn more calories, and walking uphill or on uneven terrain increases calorie burn significantly.

Running at 8-10 mph burns the most calories at approximately 400-500 calories per 30 minutes for an average person. Other high-calorie-burning exercises include jump rope (370-450 cal/30 min), swimming laps vigorously (350-400 cal/30 min), HIIT training (300-450 cal/30 min), and cycling at high intensity (300-400 cal/30 min). The best exercise for you is one you enjoy and can do consistently.

Calories burned are calculated using the MET formula: Calories = MET value x body weight in kg x time in hours. MET (Metabolic Equivalent of Task) represents the energy cost of an activity compared to resting. For example, running at 6 mph has a MET of 9.8, so a 70kg person running for 30 minutes burns 9.8 x 70 x 0.5 = 343 calories. Your actual burn may vary based on fitness level and intensity.

Walking 10,000 steps burns approximately 300-500 calories depending on your weight, pace, and terrain. For a 155-pound person walking at moderate pace, 10,000 steps (roughly 4-5 miles) burns about 350-400 calories. Heavier individuals burn more per step, and walking faster or uphill can increase the total burn by 20-50%. This is a great daily activity goal for general health and weight management.

Your body burns 1,200-2,000 calories per day at complete rest through your Basal Metabolic Rate (BMR), which covers breathing, circulation, cell production, and brain function. The exact number depends on your age, gender, weight, and muscle mass. Men typically burn 1,500-2,000 calories at rest, while women burn 1,200-1,600 calories. This accounts for 60-75% of your total daily calorie expenditure.

MET (Metabolic Equivalent of Task) is a measure of the energy cost of physical activities. One MET equals the energy expended while sitting quietly (approximately 1 kcal/kg/hour). A 4 MET activity expends 4 times the energy used by the body at rest.

This calculator provides estimates based on average MET values and uses the standard formula: Calories Burned = MET × Weight (kg) × Time (hours). Individual results may vary based on factors like fitness level, age, gender, and exercise intensity.

A person who weighs more will burn more calories doing the same activity because it requires more energy to move a heavier body. This is why the calculator takes your weight into account when calculating calories burned.

METs are used to compare the intensity of different activities and estimate energy expenditure. They help in exercise prescription, research, and public health guidelines. The CDC and WHO use METs to classify physical activity intensity levels.

You can increase calories burned by: 1) Increasing exercise duration, 2) Choosing higher intensity activities with higher MET values, 3) Adding intervals of high-intensity exercise, 4) Incorporating strength training to build muscle mass, and 5) Staying consistent with your exercise routine.

Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even at rest. People with higher muscle mass typically burn more calories during both exercise and rest periods, contributing to a higher daily caloric expenditure.

Yes, factors like temperature, humidity, altitude, and terrain can affect how many calories you burn. For example, exercising in cold weather or at high altitudes typically burns more calories as your body works harder to maintain its core temperature or adapt to lower oxygen levels.