How to use the calories burned calculator
- Choose an activity from the list.
- Enter how many minutes you did it.
- Enter your body weight in pounds or kilograms.
- See the estimated calories burned, plus a comparison with 29 other activities for the same time.
How calories burned are calculated
Each activity has a MET value (metabolic equivalent of task): how many times more energy it uses than sitting quietly. Sitting is 1 MET; brisk walking is about 4.3 METs; running at 6 mph is about 9.8 METs. Values come from the Compendium of Physical Activities, a research catalog used by exercise scientists.
Example: a 70 kg (154 lb) person running at 6 mph (9.8 METs) for 30 minutes burns about 9.8 × 3.5 × 70 ÷ 200 × 30 = 360 calories.
Calories burned in 30 minutes by body weight
| Activity | 125 lb (57 kg) | 155 lb (70 kg) | 185 lb (84 kg) |
|---|---|---|---|
| Walking, 3.5 mph | 128 | 159 | 189 |
| Running, 6 mph | 292 | 362 | 432 |
| Cycling, 12–14 mph | 238 | 295 | 352 |
| Swimming laps, moderate | 173 | 214 | 256 |
| Weight lifting, moderate | 104 | 129 | 154 |
| Yoga | 74 | 92 | 110 |
Why your real number may differ
MET-based estimates describe an average person. Fitness level, body composition, age, terrain, temperature and how hard you actually work all change the result. Fitness trackers that use heart rate can be more personal, but they also tend to overestimate. Use these numbers as a guide, and remember that the calories shown are gross — they include the roughly 1 MET you would have burned anyway at rest.
Burning calories for weight loss
A pound of body fat stores roughly 3,500 kcal (about 7,700 kcal per kilogram). Exercise helps, but it is easier to create a calorie deficit by combining activity with diet. Use the calorie calculator to find your daily target.
Frequently asked questions
How many calories do I burn walking?
A 155 lb (70 kg) person walking briskly at 3.5 mph burns about 160 calories in 30 minutes, or roughly 90 calories per mile. Heavier people and faster walking burn more.
How many calories does running burn?
Running at 6 mph (a 10-minute mile) burns about 360 calories in 30 minutes for a 155 lb person — roughly 100 to 120 calories per mile, depending on body weight.
What is a MET?
A MET (metabolic equivalent of task) compares an activity's energy use to resting. 1 MET is roughly 1 kcal per kilogram of body weight per hour, so an 8-MET activity burns about eight times as much as sitting.
Which exercise burns the most calories?
High-intensity activities such as running, jumping rope, fast cycling and vigorous swimming burn the most per minute. The best exercise is the one you can do consistently.
Are fitness tracker calorie counts accurate?
They are estimates. Studies show wrist trackers can be off by 20% or more for calorie burn, so treat any single number — including this calculator's — as approximate.
This calculator provides general information only and is not a substitute for professional medical advice, diagnosis or treatment. Always consult a doctor or other qualified health provider about your individual situation.
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