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- The calculator estimates calories burned from the activity, your body weight and how long you do it.
- It uses MET values from the 2024 Adult Compendium of Physical Activities, the standard research reference for the energy cost of activities.
- Calories per minute = MET × 3.5 × weight in kg ÷ 200.
- A 154 lb person walking briskly for 30 minutes burns about 176 calories. Results are estimates.
How to use the calories burned calculator
Pick an activity
Choose from 31 activities, from walking and running to swimming, weights, yoga, sports and housework.
Enter your weight
In pounds or kilograms. Heavier people burn more calories doing the same activity.
Enter the time
Type the number of minutes you spent on the activity.
Read your result
You get total calories, calories per hour and per minute, the net calories above resting and the MET value used.
How calories burned are calculated
The MET formula
Calories per minute = MET × 3.5 × body weight (kg) ÷ 200
Total calories = calories per minute × minutes
Net calories = (MET − 1) × 3.5 × body weight (kg) ÷ 200 × minutes
A MET (metabolic equivalent) compares an activity with sitting quietly, which is 1 MET. Brisk walking at 4.8 METs uses about 4.8 times as much energy as sitting.
Calories burned in 30 minutes
Calories burned in 30 minutes by body weight
For people weighing 125, 155 and 185 lb (in that order), using 2024 Compendium MET values.
- Walking, 2.8–3.4 mph 113 / 140 / 167
- Walking, 3.5–3.9 mph (brisk) 143 / 177 / 211
- Hiking 179 / 221 / 264
- Running, 5 mph 253 / 314 / 374
- Running, 6 mph 277 / 343 / 410
- Cycling, 12–13.9 mph 238 / 295 / 352
- Swimming laps, moderate 173 / 214 / 256
- Elliptical or rowing machine, moderate 149 / 185 / 220
- Stair climber machine 277 / 343 / 410
- Jumping rope, moderate 351 / 436 / 520
- Basketball game 238 / 295 / 352
- Weight training, general 104 / 129 / 154
- Yoga, Hatha 68 / 85 / 101
- House cleaning 98 / 122 / 145
Double the numbers for an hour. These totals include the calories you would burn at rest anyway.
Worked examples
Example 1: brisk walking
A person weighing 154 lb (69.9 kg) walks at 3.5 to 3.9 mph (4.8 METs) for 30 minutes.
- Per minute 4.8 × 3.5 × 69.9 ÷ 200 = 5.87 kcal
- Total 5.87 × 30 = about 176 kcal
- Net above resting about 139 kcal
An hour of the same walk burns about 352 calories.
Example 2: running
A person weighing 70 kg runs at 6 mph (9.3 METs) for 60 minutes.
- Per minute 9.3 × 3.5 × 70 ÷ 200 = 11.4 kcal
- Total 11.4 × 60 = about 684 kcal
- Net above resting about 610 kcal
Faster running has a higher MET value, so it burns more per minute.
Why results are estimates
MET values are averages measured in groups of people. Your real burn depends on fitness, body composition, terrain, wind, technique and how hard you actually work. The standard formula assumes a resting energy use of 3.5 ml of oxygen per kg per minute, which is higher than many adults really use, so some people will burn a little less than shown. Fitness trackers also estimate, often with similar or larger error. Use the numbers for comparison and planning, not as exact counts.
Where a calories burned calculator helps
Weight loss planning
See how much an activity adds to your daily energy use.
Comparing workouts
Find out which activities burn the most in the time you have.
Everyday movement
Housework, mowing and walking all count too.
Checking a tracker
Compare your watch’s estimate with the research values.
Add activity to your BMR to see your daily needs, use the TDEE calculator for total daily energy expenditure, or set targets with the calorie calculator. This page is general information, not medical advice.
Calories burned calculator FAQ
How are calories burned calculated?
Multiply the MET value of the activity by 3.5 and by your weight in kg, divide by 200 to get calories per minute, then multiply by the minutes.
How many calories does walking burn?
A 155 lb person walking briskly at 3.5 to 3.9 mph burns about 177 calories in 30 minutes, or about 140 at a moderate 2.8 to 3.4 mph pace.
What is a MET?
A MET (metabolic equivalent of task) is the energy cost of an activity compared with sitting quietly. Sitting is 1 MET; running at 6 mph is 9.3 METs.
Why do heavier people burn more calories?
Moving a larger body takes more energy, so the formula scales with body weight.
What does net calories mean?
Net calories leave out the energy you would have burned at rest anyway. It is the extra the activity adds.
Where do the MET values come from?
From the 2024 Adult Compendium of Physical Activities, a research catalog of the energy cost of hundreds of activities.