Calories Burned Calculator
Estimate the calories you burn during walking, running, cycling, swimming, sports and everyday activities, based on your weight and time.
Results
| Item | Value |
|---|
Quick Answer
Calories burned = MET × body weight in kg × hours. A 160 lb (72.6 kg) person walking briskly (4.8 METs) for 30 minutes burns about 174 calories. Running at 6 mph (9.3 METs) for the same time burns about 337.
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Table of Contents
- Calories Burned Calculator
- Quick Answer
- Related Calculators
- How This Calories Burned Calculator Works
- How to Use the Calories Burned Calculator
- Core Formulas
- Key Terms
- Worked Example
- Real-Life Examples
- Calculator Estimates vs Fitness Trackers
- Calories Burned in 30 Minutes
- Why Your Burn May Differ
- Common Mistakes to Avoid
- Frequently Asked Questions
- References & Sources
How This Calories Burned Calculator Works
Each activity has a MET value, which shows how much harder it is than sitting still. The calculator multiplies the MET value by your weight in kilograms and the time in hours to estimate the calories you burn.
Quick explanation: 1 MET is about 1 calorie per kilogram of body weight per hour at rest.
- Activity: 26 common activities with published MET values.
- Weight: heavier people burn more calories for the same activity.
- Time: enter only the minutes you were actually active.
How to Use the Calories Burned Calculator
- Choose the activity that best matches what you did.
- Enter your body weight and choose pounds or kilograms.
- Enter the minutes you spent on the activity.
- Press Calculate.
- Read the calories burned, per minute and per hour.
Core Formulas
- Calories burned: MET × weight (kg) × time (hours)
- Per minute: MET × weight (kg) ÷ 60
- Pounds to kg: pounds × 0.4536
The Compendium of Physical Activities lists MET values for hundreds of activities. This calculator uses the 2024 adult values.
Key Terms
- MET: metabolic equivalent of task, the energy cost of an activity compared with sitting at rest.
- Calorie (kcal): the unit of food energy used on nutrition labels.
- Compendium of Physical Activities: a research list of MET values for hundreds of activities.
- Active calories: calories burned through movement, on top of what you burn at rest.
Worked Example
A 70 kg person cycles at 12-13.9 mph (8.0 METs) for 45 minutes.
- Time = 45 ÷ 60 = 0.75 hours
- Calories = 8.0 × 70 × 0.75 = 420 kcal
Real-Life Examples
- A daily walk: a 180 lb person walking briskly for 45 minutes burns about 294 calories.
- A 5K run: a 140 lb runner at 10 min/mile takes about 31 minutes and burns about 305 calories.
- Yard work: mowing with a power mower for an hour at 200 lb burns about 408 calories.
- Gym session: 40 minutes of weights at 165 lb burns about 175 calories, while 40 minutes on the elliptical burns about 249.
Calculator Estimates vs Fitness Trackers
- This calculator: uses average MET values. It is quick and works without a device.
- Fitness trackers: use heart rate and motion, which can reflect your effort better, but readings vary by device.
- Both are estimates: lab tests that measure oxygen use are the only precise method.
- Best use: compare activities and track trends rather than relying on exact numbers.
Calories Burned in 30 Minutes
Based on 2024 Compendium MET values.
| Activity | 130 lb | 160 lb | 190 lb |
|---|---|---|---|
| Walking, moderate pace, 2.8-3.4 mph | 112 | 138 | 164 |
| Walking, brisk, 3.5-3.9 mph | 142 | 174 | 207 |
| Running, 6 mph (10 min/mile) | 274 | 337 | 401 |
| Cycling, 12-13.9 mph, moderate | 236 | 290 | 345 |
| Swimming laps, freestyle, slow | 171 | 210 | 250 |
| Elliptical trainer, moderate | 147 | 181 | 215 |
| Weight training, multiple exercises | 103 | 127 | 151 |
| Jumping rope, general | 324 | 399 | 474 |
| Yoga, hatha | 68 | 83 | 99 |
| Tennis, singles | 236 | 290 | 345 |
Why Your Burn May Differ
- Fitness: fitter people often use less energy for the same task.
- Effort and terrain: hills, wind and intensity change the real MET value.
- Body composition: MET values are averages and do not measure muscle or fat.
- Breaks: rest time during a workout burns far fewer calories.
Common Mistakes to Avoid
- Counting the whole session. Leave out long rests and breaks.
- Picking a harder activity than you did. Choose the effort level that matches.
- Eating back every calorie. Burn estimates can run high, so many people eat back only part.
- Adding exercise on top of an active TDEE. If your TDEE already includes workouts, do not count them twice.
- Comparing devices. Different trackers and calculators give different numbers for the same workout.
Frequently Asked Questions
Multiply the activity’s MET value by your weight in kilograms and the time in hours.
A 160 lb person walking briskly burns about 348 calories an hour.
At 10 min/mile, a 160 lb runner burns about 112 calories per mile.
Yes. A heavier body uses more energy to move, so it burns more for the same activity.
One MET is the energy you use sitting quietly. An activity of 4 METs uses about four times as much.
They are estimates. Studies show trackers can be off, especially for calories, so treat them as a guide.
In this list, jumping rope and fast running have the highest MET values. The best exercise is still one you can do safely and often.
Yes. Your body uses energy all day for breathing, circulation and repair. Our TDEE Calculator estimates your full daily total.
A common estimate is about 3,500 calories, through exercise, eating less, or both. Try our Calorie Deficit Calculator.
References & Sources
| Source | Used For | Link |
|---|---|---|
| 2024 Adult Compendium of Physical Activities | MET values used in this calculator. | https://pacompendium.com/adult-compendium/ |
| Herrmann SD et al., 2024 Adult Compendium (J Sport Health Sci) | Update of the Compendium. | https://pubmed.ncbi.nlm.nih.gov/38242596/ |