Calories Burned Calculator
Estimate the calories you burn in any activity from your weight and time.
Runs in your browser — nothing is sent or saved.
How to estimate calories burned
- Pick metric or imperial and enter your weight.
- Choose your activity from the list.
- Enter how many minutes you did it.
- Read the calories, and compare other activities in the table.
How the calculation works
This calories burned calculator uses MET values, short for metabolic equivalent of task. As a MET calculator it rates each activity against rest: one MET is your energy use sitting still, and an activity rated at 8 METs burns about eight times that. The formula is simple: calories per minute equal MET times 3.5 times your weight in kilograms, divided by 200. Multiply by your minutes and you have the total. Because weight is in the formula, a heavier person burns more doing the same activity.
MET values for common activities
These are approximate MET ratings for the activities in the tool.
| Activity | MET |
|---|---|
| Yoga | 2.5 |
| House cleaning | 3.3 |
| Weight training, general | 3.5 |
| Walking, 3.5 mph | 4.3 |
| Elliptical trainer | 5.0 |
| Cycling, leisurely | 5.8 |
| Hiking | 6.0 |
| Walking, brisk 4.5 mph | 7.0 |
| Tennis | 7.3 |
| Cycling, 12 to 14 mph | 8.0 |
| Basketball | 8.0 |
| Jogging, 5 mph | 8.3 |
| Running, 6 mph | 9.8 |
| Swimming, vigorous | 9.8 |
| Jumping rope | 11.8 |
Source: Compendium of Physical Activities (Ainsworth et al., 2011).
Calories burned walking and running
Walking at a normal pace sits around 4 METs, so it is a steady, low-stress way to add daily burn. A brisk walk climbs to about 7. Calories burned running roughly double that: an easy 6 mph run is close to 10 METs, so it burns calories about twice as fast as walking for the same time. The table in the tool shows the exact figures for your weight, so you can weigh time against intensity and compare calories burned by exercise across the whole list.
An estimate, not medical advice
MET values are population averages, so your real burn depends on fitness, effort, terrain, and efficiency. Fitness trackers use similar estimates and are not exact either. Use this figure to compare activities and plan, not as a precise calorie count, and speak to a doctor before starting hard exercise if you have any health concerns.
FAQ
How many calories do I burn walking?
At about 3.5 mph, walking is roughly 4.3 METs. For a 70 kg person that is close to 150 calories in 30 minutes. Enter your own weight and time for your figure.
How are calories burned calculated?
From MET values: calories per minute equal MET times 3.5 times weight in kg divided by 200. The higher the MET rating of the activity, the faster you burn.
Does body weight change calories burned?
Yes. Weight is part of the formula, so a heavier person burns more doing the same activity for the same time. That is why the tool asks for your weight.
Why is my tracker's number different?
Trackers use their own MET-style estimates plus heart rate, and none is exact. Treat both as estimates in the same ballpark.
Are my details private?
Yes. The calculation runs in your browser and nothing you enter is uploaded or saved.