Find out exactly how long you need to walk, run, or swim to burn calories. Science-based calculator using METs data. Compare exercise efficiency instantly!
Get instant results! Enter your weight, choose your calorie target, and select an exercise. We'll show you exactly how long to work out using science-based METs data - no guesswork needed.
🍔 Popular goals (burn off these treats):
Ever wondered how long you need to walk or run to burn off that burger? Here's the real workout time needed for popular foods.
563 calories
350 calories
250 calories
420 calories
140 calories
235 calories
* Walking times based on 150 lb person at 3 mph. Running times based on 6 mph pace. Actual times vary by individual weight and fitness level.
1.5-3.0 METs
Activities like gentle walking, stretching, or light household chores. You can easily carry on a conversation.
3.0-6.0 METs
Activities like brisk walking, recreational cycling, or dancing. You can talk but not sing.
6.0+ METs
Activities like running, swimming laps, or competitive sports. Conversation is difficult.
METs (Metabolic Equivalents) are a standardized way to measure the energy cost of physical activities. One MET represents the amount of energy you use while sitting quietly, which is approximately 3.5 ml of oxygen consumed per kilogram of body weight per minute.
Our calculator uses the scientifically-validated formula: Calories per minute = (METs × 3.5 × body weight in kg) ÷ 200
This method provides accurate calorie burn estimates that account for your individual body weight and the specific intensity of your chosen activity, making it much more precise than generic estimates.
Get answers to common questions about exercise time and calorie burning
For a 150 lb person, you need approximately 32-45 minutes of running at 6 mph to burn 500 calories. Heavier individuals burn calories faster, while lighter individuals take longer. Our calculator provides personalized estimates based on your exact weight.
For weight loss, aim for 45-90 minutes of brisk walking daily to burn 300-500 calories. Walking at 3-4 mph is ideal for sustainable fat burning. Consistency matters more than intensity for long-term weight loss.
Running and high-intensity interval training (HIIT) are the most time-efficient for calorie burning. Running at 8+ mph can burn 500+ calories in just 25-30 minutes, while swimming and cycling are also highly efficient options.
Our calculator uses scientifically-validated METs (Metabolic Equivalents) data from research institutions. It's highly accurate for estimating calorie burn, typically within 10-15% of actual values when used with correct weight input.
A Big Mac (563 calories) requires about 89 minutes of walking or 32 minutes of running for a 150 lb person. A pizza slice (350 calories) needs approximately 55 minutes walking or 20 minutes running. Use our food compensation calculator above for personalized estimates.
For fat burning, exercise before eating (fasted cardio) can be more effective. For performance and muscle building, exercise 1-2 hours after a light meal. Listen to your body and choose what feels sustainable for your lifestyle.
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