How Body Weight Affects Calories Burned
At the same pace and for the same amount of time, this formula estimates a higher calorie burn for someone who weighs more. Over 30 minutes of walking at 3 mph (4.8 km/h), the net estimate is 88 kcal at 60 kg (132 lb) and 132 kcal at 90 kg (198 lb).
What difference does body weight make over 30 minutes?
| Body weight | Walking · 3 mph / 4.8 km/h | Running · 5 mph / 8 km/h | Cycling · 11 mph / 17.7 km/h |
|---|---|---|---|
| 60 kg (132 lb) | 88 | 236 | 183 |
| 75 kg (165 lb) | 110 | 295 | 228 |
| 90 kg (198 lb) | 132 | 354 | 274 |
Why does the estimated time go down as body weight goes up?
Net kcal/min = (MET − 1) × 3.5 × body weight in kg ÷ 200. The formula estimates more calories per minute at a higher body weight. That means it takes fewer estimated minutes to use the same number of calories. See the 500 kcal walking comparison for a worked example.
This is how the formula works. It cannot account for all the differences between two people, and it is not a reason to change your body weight.
Questions about body-weight estimates
Does a 50% higher weight mean 50% more calories?
That is what the formula estimates when the activity and time are the same. It does not mean two actual people will burn exactly that much more or less.
Do pounds and kilograms produce different results?
No. Pounds are converted to kilograms before calculation. Changing units under Settings in the main calculator changes the display, not the underlying body weight.
Does the formula account for age, sex, or body composition?
This calculator uses body weight and a standard activity MET. It does not adjust for your own resting metabolism, technique, age, sex, or body composition. Read about calorie-calculator accuracy before treating a result as a measurement.
Last checked . Published by Effort Eater.
Sources and assumptions
Activity intensities come from the 2024 Adult Compendium. Walking uses 3.8 MET (code 17190), running 8.5 MET (12030), and cycling 6.8 MET (01020). The methodology and activity source links explain the formula, the pace for each activity, and the difference between energy above rest and total energy.
The times count active minutes and leave out breaks. Your own calorie burn may differ. These figures are not medical advice, a weight-loss prediction, or a reason to exercise to make up for eating.