Walking, running and body calculators with the method shown.
Estimate calories burned walking, on a treadmill, running, cycling, swimming, rowing or on an elliptical. Convert steps to miles and calories, convert running pace, and estimate daily calorie needs, body fat and lean body mass. Each calculator shows its formula, worked examples and source references.
Walking & steps
5 toolsWalking calories
Estimate calories burned walking by weight, time and pace. Compare active and total calories with US or metric units.
Treadmill calories
Calculate calories burned walking on a treadmill from weight, speed, time and incline. Compare active and total calories; this tool does not model running.
Steps to calories
Translate walking steps into estimated distance, time and energy. Use your own step length for a more relevant estimate.
Steps to miles
Convert steps to miles or kilometers using your step length, or switch to miles-to-steps mode. See your estimated steps per mile.
Walking time
Estimate how long it takes to walk a mile, 5 km or your own route. Enter distance, average speed and stops to calculate moving and total time.
Running & cardio
7 toolsRunning calories
Estimate calories burned running from body weight, moving time and pace. Compare total and active calories with transparent MET calculations.
Running pace
Calculate running pace per mile or kilometer from time and distance. Convert pace to speed and compare 5K, 10K, half-marathon and marathon times.
Cycling calories
Calculate estimated calories burned biking outdoors using weight, riding time and speed range. See active and total energy for your ride.
Stationary bike calories
Estimate exercise bike calories using body weight, workout time and a wattage category or spin-class setting. Separate active from total calories.
Swimming calories
Estimate calories burned swimming by body weight, swim time, stroke and effort. Compare freestyle, breaststroke, backstroke and butterfly.
Rowing calories
Calculate estimated rowing machine calories from body weight, working time and watts. See total and active energy for an indoor rowing session.
Elliptical calories
Estimate calories burned on an elliptical trainer from weight, duration and moderate or vigorous effort. Compare a 20-, 30- or 60-minute session.
Body & nutrition
3 toolsDaily calorie needs
Estimate resting energy and daily maintenance calories. Choose an activity assumption and see exactly how it changes the result.
Body fat calculator
Estimate body-fat percentage from tape measurements using the historical Navy circumference method. See what the number can and cannot tell you.
Lean body mass
Calculate estimated lean mass and fat mass from your body weight and body-fat percentage. Simple arithmetic, with useful context.
Guides to the numbers
All guidesHow many steps are in a mile? A step-length guide
Calculate your steps per mile, compare measured step lengths and understand why 10,000 steps is not a fixed distance.
How long does it take to walk a mile?
Compare one-mile walking times at different speeds and learn to plan moving time, breaks and the full outing.
Running pace conversion: min/mile, min/km and speed
Convert running pace between miles and kilometers, read clock notation correctly and calculate constant-pace finish times.
Running calories per mile: a worked example
See how body weight, pace and active-versus-total energy change a running calorie-per-mile calculation.
Cycling vs. stationary bike calories: which inputs matter?
Understand why outdoor speed, indoor watts and numbered resistance levels should not be used interchangeably.
Calories burned swimming for 30 minutes: stroke and rest time
Work through a 30-minute swimming estimate and see why stroke, effort and time resting at the wall change the comparison.
Rowing watts, stroke rate and calories: what to enter
Choose the correct inputs for an indoor rowing calorie estimate and compare working intervals without confusing watts and stroke rate.
Elliptical calories in 30 minutes: compare two effort settings
Compare moderate and vigorous elliptical examples, account for intervals and understand the limits of resistance-level comparisons.
Active vs. total calories: what are you actually comparing?
Two valid numbers can describe the same walk. Here is how to keep the resting baseline in view.
How to measure your step length without guessing
Turn a step count into a distance estimate using a measurement that belongs to you.
Treadmill incline: percent grade, speed and calorie estimates
Understand what the incline setting means and why a calculator needs more than the number on the console.
Walking pace and calories: why the model changes in steps
Easy, moderate and brisk are useful categories. They are not a continuous map of your metabolism.
How to choose an activity level for a TDEE calculator
Think about your entire week, not just how often you visit the gym.
Where to place the tape for the historical Navy body-fat method
A consistent measurement location is more useful than another decimal place.
Lean mass is not muscle mass: how to read the difference
Understand what remains after subtracting estimated fat mass, and why that number can move.
Why calorie calculators disagree — and how to compare them
Different formulas can produce different answers. A short input audit often explains why.
How the estimates work
Activity calorie calculators use MET values from the 2024 Adult Compendium of Physical Activities. The treadmill calculator uses the ACSM speed-and-grade walking equation, daily calorie needs start from the Mifflin–St Jeor equation, and the body fat calculator uses the U.S. Navy circumference method. Step, distance and pace tools are unit arithmetic based on the inputs you enter.
Results are educational estimates for adults, not medical advice or a measurement of your metabolism. Calculations run in your browser.