How many calories does it burn?
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180 kcal
of which ~143 kcal above resting~360 kcal per hourHow we worked it out
- Brisk walking (~5.6 km/h): MET 4.8 (2024 Compendium of Physical Activities, code 17200).
- 4.8 × 75 kg × 0.5 h ≈ 180 kcal.
- This is the total, including what your body would burn at rest anyway. Some watches show only the “extra” calories, others the total – which is why numbers differ.
| Walking, steady (~4.8 km/h) | ~143 kcal |
| Cycling, leisurely (<16 km/h) | ~150 kcal |
| Swimming front crawl, easy | ~218 kcal |
| Running (~8 km/h) | ~319 kcal |
| Gardening | ~143 kcal |
How we calculate
Each activity has a MET value from the 2024 Adult Compendium of Physical Activities (Herrmann et al.) – the largest scientific list of energy costs of activities. 1 MET is roughly what your body uses sitting quietly. The formula: kcal ≈ MET × weight (kg) × hours. The working shows the activity code too, so you can check it yourself. The Dumpli app counts sport from the same list.
We show the total – including what your body would burn at rest anyway – and, separately, the part above resting. These are averages: the real figure depends on pace, build, fitness and even the weather.
What to do with it
Moving is good for your heart, muscles, sleep and mood – even if it burns fewer calories than it seems. For steps, use the steps to calories calculator; for your daily needs, the calorie calculator. If you have a heart condition or haven't been active for a long time, check with your doctor before a new kind of exercise.
Frequently asked questions
How many calories does an hour of walking burn?
An 80 kg person walking at a steady pace (about 4.8 km/h) uses about 300 kcal an hour, or about 380 kcal walking briskly. That's the total, including what the body would burn at rest anyway.
How many calories does running burn?
Running at about 8 km/h, an 80 kg person uses about 340 kcal in 30 minutes; at about 9.7 km/h, about 370 kcal.
How many calories do swimming and cycling burn?
An hour of moderate front crawl is about 460 kcal for an 80 kg person; an hour of leisurely cycling about 320 kcal.
Why does my watch or treadmill show a different number?
Watches and machines each use their own method and often show more than you really burned. Some show the total, others only the part above resting. No device or calculator is accurate to the calorie.
Should I eat back the calories I burn?
Not necessarily. If your calorie target already allows for how active you are, your usual exercise is already in it. If you're very hungry after a big session, eat a filling meal – but don't go by the watch number alone.