Calories burned per hour
These are rough figures for a 180-pound person, based on MET values from the Compendium of Physical Activities. Your numbers depend on weight and effort.
| Activity | Approx. METs | Calories per hour |
|---|---|---|
| Walking, 3 mph | 3.5 | about 290 |
| Brisk walking, 3.5 mph | 4.3 | about 350 |
| Cycling, moderate | about 7 | about 570 |
| Swimming laps, moderate | about 6 | about 490 |
| Running, 6 mph | about 10 | about 815 |
| Strength training | about 3.5 to 6 | about 290 to 490 |
Calories = METs × weight in kg × hours. Get your own walking numbers from the steps to miles calculator.
Why walking often wins
Walking burns less per hour, but almost anyone can do it every day without needing recovery. An extra 30 to 45 minutes a day can add up to more than a few hard workouts a week. See walking for weight loss.
Don't skip strength
Lifting doesn't burn the most calories, but it helps you keep muscle while you diet, so more of the weight you lose is fat. Aim for at least 2 days a week. New to it? Read strength training for beginners.
Exercise and appetite
Hard workouts can make you hungrier, and fitness trackers often overestimate calories burned. Don't eat back every calorie your watch reports. Exercise shines most for keeping weight off long term and for heart, mood and sleep.
How much exercise you need
Adults are advised to get at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strength work 2 days a week. To keep weight off, many people do more, often 200 to 300 minutes a week of moderate activity.
Break it into chunks. Three 10-minute walks count the same as one 30-minute walk.
Pick by what you enjoy
- Like company? Group classes, walking groups or a sports league
- Joint pain? Swimming, cycling or water aerobics
- Short on time? 20-minute strength circuits or brisk walks at lunch
- Love data? Track steps and heart-rate zones
A worked example with daily walks
Say a 180-pound person adds a 45-minute brisk walk every day. At about 4.3 METs, each walk burns roughly 260 calories in total, and about 200 of those are extra calories above sitting still.
Over a week, that's about 1,400 extra calories, a bit less than half a pound of fat. Over 6 months it could add up to roughly 10 pounds if food stays the same, though the body often adapts and the real number tends to be lower.
A 45-minute brisk walk is often around 5,000 to 6,000 steps. See the distance on the 6,000 steps to miles page.
What the research says
- Exercise alone: In a 10-month trial, adults who burned about 400 or 600 calories per session, 5 days a week, lost on average around 4 to 6 percent of body weight without a set diet. Results varied a lot from person to person.
- Exercise plus diet: Combining a calorie deficit with activity usually beats either one alone.
- Keeping weight off: People who maintain large losses often report high activity levels, many around an hour a day. That data is self-reported, so treat it as a strong hint rather than proof.
Common exercise mistakes
- Starting with hard workouts every day and burning out in 2 weeks
- Doing only cardio and skipping strength work
- Eating back every calorie your watch shows
- Skipping rest days, which raises injury risk
Build up slowly. Adding about 10 percent more time each week is a gentle pace many coaches suggest.
When to check with your doctor
Most people can start walking safely. Talk to a clinician first if you have heart disease, chest pain or shortness of breath with effort, uncontrolled blood pressure, or diabetes treated with insulin. Stop and get help right away for chest pain, fainting or severe shortness of breath.
Exercise on a GLP-1 medicine
If you take a GLP-1 medicine, exercise helps protect muscle while your appetite is low. Eat a small snack and drink water before workouts if you feel lightheaded, and make strength work a priority 2 or 3 days a week. See exercise on a GLP-1 for more.
A simple weekly plan
- Walk most days, building to 30 to 45 minutes
- Strength train 2 or 3 days, full body
- Add 1 or 2 cardio sessions you enjoy, like cycling, swimming or a class
Find your training zones with the heart rate zone calculator.
Run your numbers
Keep reading
Common questions
What exercise burns the most fat?
Running, cycling and other vigorous cardio burn the most calories per hour. Over weeks, total calories burned matters more than which exercise you choose.
Is walking enough to lose weight?
Walking plus a modest calorie deficit works well for many people. Walking alone, without changing food, usually leads to small losses.
Should I do cardio or weights to lose weight?
Both. Cardio burns more calories; weights help you keep muscle. A mix gives the best body composition.