⚡ Calories Burned Calculator
Estimate how many calories an activity burns from its MET value, your weight and how long you do it.
Quick answer: Calories burned = MET × 3.5 × weight (kg) ÷ 200 × minutes. A 70 kg person running at 6 mph (MET 9.8) for 30 minutes burns about 360 kcal.
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Calories Burned Calculator inputs
Result
Calories burned
360 kcal
Running, 6 mph (10 min/mile) for 30 min
| MET value | 9.8 |
| Per hour | 720 kcal |
| Per minute | 12 kcal |
- Minutes to burn 100 kcal
- 9
- Fat equivalent
- ≈ 47 g
30 minutes of other activities
| Activity | MET | Calories |
|---|---|---|
| Walking, 2.5 mph (slow) | 3 | 110 kcal |
| Walking, 3.5 mph (brisk) | 4.3 | 158 kcal |
| Walking, 4 mph (very brisk) | 5 | 184 kcal |
| Hiking, cross-country | 6 | 221 kcal |
| Running, 5 mph (12 min/mile) | 8.3 | 305 kcal |
| Running, 6 mph (10 min/mile) | 9.8 | 360 kcal |
| Running, 7.5 mph (8 min/mile) | 11.8 | 434 kcal |
| Running, 10 mph (6 min/mile) | 14.5 | 533 kcal |
| Cycling, under 10 mph (leisure) | 4 | 147 kcal |
| Cycling, 12–13.9 mph (moderate) | 8 | 294 kcal |
| Stationary bike, moderate | 6.8 | 250 kcal |
| Swimming, leisurely | 6 | 221 kcal |
| Swimming laps, freestyle, vigorous | 9.8 | 360 kcal |
| Yoga (Hatha) | 2.5 | 92 kcal |
| Weight lifting, general | 3.5 | 129 kcal |
| Weight lifting, vigorous | 6 | 221 kcal |
| Elliptical trainer, moderate | 5 | 184 kcal |
| Rowing machine, moderate | 7 | 257 kcal |
| Aerobics, high impact | 7.3 | 268 kcal |
| Jumping rope, moderate | 11.8 | 434 kcal |
| Tennis, singles | 8 | 294 kcal |
| Basketball, game | 8 | 294 kcal |
| House cleaning, general | 3.3 | 121 kcal |
How calories burned are calculated
Each activity has a MET value from the Compendium of Physical Activities – the research reference used by exercise scientists. Multiplying it by your body weight and the duration gives the energy you burn.
Calories (kcal) = MET × 3.5 × weight(kg) ÷ 200 × minutes
Worked example
A 70 kg runner at 6 mph (MET 9.8) for 30 minutes: 9.8 × 3.5 × 70 ÷ 200 = 12.0 kcal per minute, × 30 = 360 kcal. Brisk walking (MET 4.3) for the same 30 minutes burns about 158 kcal.
Typical MET values
| Activity | MET | kcal/hour at 70 kg |
|---|---|---|
| Yoga (Hatha) | 2.5 | 184 |
| Walking, 3.5 mph | 4.3 | 316 |
| Cycling, 12–13.9 mph | 8.0 | 588 |
| Running, 6 mph | 9.8 | 720 |
| Jumping rope, moderate | 11.8 | 867 |
Tips
- Count only active time – rest periods between sets or intervals burn far less.
- Hills, wind, heavy packs and rough terrain all increase the real cost above these averages.
- To compare activities fairly, use the table below the calculator for the same duration.
- Building muscle and moving more through the day (steps, standing) adds up as much as workouts.
What the MET value means
One MET is the energy you use sitting quietly, roughly 1 kcal per kg of body weight per hour. An activity rated 8 METs therefore costs about eight times as much as resting. Because the figure is relative to body weight, a heavier person burns more calories doing exactly the same workout. The values here describe gross energy cost, so they include the calories you would have burned at rest anyway during that time.
For general information only – not medical advice. Consult a healthcare professional.
Frequently asked questions
What is a MET?
A metabolic equivalent (MET) compares an activity’s energy cost with sitting quietly, which is 1 MET (about 3.5 ml of oxygen per kg per minute). Running at 6 mph is 9.8 METs – nearly ten times resting.
How accurate are calories-burned estimates?
They are averages for typical adults and can be off by 20% or more for an individual, depending on fitness, technique, terrain and body composition.
Do heavier people burn more calories?
Yes. Moving a heavier body takes more energy, so calories burned rise in proportion to body weight for the same activity and duration.
Should I eat back the calories I burn exercising?
If you are trying to lose weight, eating back only part (say half) of estimated exercise calories helps allow for overestimates. Fitness trackers often overestimate too.