{
  "slug": "calories-burned-running",
  "title": "Calories Burned Calculator",
  "heading": "Calories Burned by Activity Calculator",
  "category": "fitness-health",
  "url": "https://www.revenuelab.fyi/toolbox/calories-burned-running",
  "summary": "Energy burned using MET values for common activities.",
  "description": "MET values express activity intensity relative to sitting still. Multiplying MET by weight and duration gives a solid estimate without a heart rate strap.",
  "formula": "Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes.",
  "dateModified": "2026-09-30",
  "run_url": "https://www.revenuelab.fyi/api/public/calc?tool=calories-burned-running",
  "inputs": [
    {
      "id": "weight",
      "label": "Body weight",
      "kind": "number",
      "hint": null,
      "default": 175,
      "unit": "lb",
      "min": 60,
      "max": 500
    },
    {
      "id": "activity",
      "label": "Activity",
      "kind": "select",
      "hint": null,
      "default": "run6",
      "options": [
        {
          "value": "walk3",
          "label": "Walking 3 mph (3.5 MET)"
        },
        {
          "value": "walk4",
          "label": "Brisk walking 4 mph (5 MET)"
        },
        {
          "value": "run6",
          "label": "Running 6 mph (9.8 MET)"
        },
        {
          "value": "run8",
          "label": "Running 8 mph (13.5 MET)"
        },
        {
          "value": "cycle",
          "label": "Cycling 14 mph (10 MET)"
        },
        {
          "value": "swim",
          "label": "Swimming laps (8 MET)"
        },
        {
          "value": "weights",
          "label": "Weight training (5 MET)"
        },
        {
          "value": "hiit",
          "label": "HIIT (11 MET)"
        },
        {
          "value": "yoga",
          "label": "Yoga (3 MET)"
        },
        {
          "value": "hike",
          "label": "Hiking (6 MET)"
        }
      ]
    },
    {
      "id": "minutes",
      "label": "Duration",
      "kind": "number",
      "hint": null,
      "default": 45,
      "unit": "min",
      "min": 1,
      "max": 600
    },
    {
      "id": "sessions",
      "label": "Sessions per week",
      "kind": "number",
      "hint": null,
      "default": 4,
      "unit": null,
      "min": 1,
      "max": 21
    }
  ],
  "outputs": [
    {
      "id": "cal",
      "label": "Calories burned per session",
      "format": "decimal",
      "hint": null,
      "primary": true
    },
    {
      "id": "weekly",
      "label": "Weekly burn",
      "format": "decimal",
      "hint": null,
      "primary": false
    },
    {
      "id": "monthly",
      "label": "Monthly burn",
      "format": "decimal",
      "hint": null,
      "primary": false
    },
    {
      "id": "fatLbs",
      "label": "Pounds of fat equivalent per month",
      "format": "decimal",
      "hint": null,
      "primary": false
    },
    {
      "id": "perMinute",
      "label": "Calories per minute",
      "format": "decimal",
      "hint": null,
      "primary": false
    },
    {
      "id": "met",
      "label": "MET value used",
      "format": "decimal",
      "hint": null,
      "primary": false
    }
  ],
  "worked_example": {
    "inputs": [
      "Body weight: 175 lb",
      "Activity: Running 6 mph (9.8 MET)",
      "Duration: 45 min",
      "Sessions per week: 4"
    ],
    "outputs": [
      "Calories burned per session: 613",
      "Weekly burn: 2,450",
      "Monthly burn: 10,647",
      "Pounds of fat equivalent per month: 3.04",
      "Calories per minute: 13.6",
      "MET value used: 9.8"
    ]
  },
  "how_to": {
    "title": "How to use this",
    "steps": [
      "Enter body weight (lb).",
      "Enter activity.",
      "Enter duration (min).",
      "Enter sessions per week.",
      "Read your calories burned per session on the right — it updates as you type.",
      "Hit Share to keep the scenario or send it to someone."
    ]
  },
  "scenarios": [
    {
      "name": "Conservative",
      "description": "Lower-end numbers — what if things land soft?",
      "values": {
        "weight": 175,
        "activity": "run6",
        "minutes": 25,
        "sessions": 2
      }
    },
    {
      "name": "Typical",
      "description": "Defaults — the most common real-world setup.",
      "values": {
        "weight": 175,
        "activity": "run6",
        "minutes": 45,
        "sessions": 4
      }
    },
    {
      "name": "Ambitious",
      "description": "Higher-end numbers — what if things really pop?",
      "values": {
        "weight": 175,
        "activity": "run6",
        "minutes": 70,
        "sessions": 6
      }
    }
  ],
  "limitations": [
    "Population formulas describe averages; individual bodies vary, especially at the extremes of height, age, or muscle mass.",
    "Results do not account for medical conditions, medication, or pregnancy.",
    "Use this as a directional reference, not a diagnosis — talk to a clinician before acting on it."
  ],
  "faq": [
    {
      "q": "How does the calories burned by activity calculator work?",
      "a": "MET values express activity intensity relative to sitting still. Multiplying MET by weight and duration gives a solid estimate without a heart rate strap. The underlying maths is: Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes."
    },
    {
      "q": "What do I need to enter?",
      "a": "4 values: body weight, activity, duration, and sessions per week. Each field starts with a sensible default, so you can change one number at a time and watch the result move."
    },
    {
      "q": "What does the calories burned per session result mean?",
      "a": "It is returned as a decimal number and updates live as you edit the inputs, so you can compare two or three versions of a scenario in a few seconds."
    },
    {
      "q": "Is this calculator free, and do I need an account?",
      "a": "Yes, it's free, and no account is required. Nothing you type is stored on our servers — the maths runs entirely in your browser."
    },
    {
      "q": "How accurate is the result?",
      "a": "It applies the standard formula exactly, so the arithmetic is precise. Population formulas describe averages; individual bodies vary, especially at the extremes of height, age, or muscle mass."
    },
    {
      "q": "Who is this tool for?",
      "a": "It's built for anyone tracking a health or training target and wanting the standard formula applied correctly, without a signup or an app."
    }
  ],
  "related": [
    "https://www.revenuelab.fyi/toolbox/running-pace",
    "https://www.revenuelab.fyi/toolbox/calorie-deficit",
    "https://www.revenuelab.fyi/toolbox/steps-to-miles"
  ],
  "license": "CC-BY-4.0",
  "citation": "RevenueLab — Calories Burned Calculator (https://www.revenuelab.fyi/toolbox/calories-burned-running)"
}