Calories Burned Calculator
Estimate how many calories you burn in more than 150 sports, workouts and everyday activities from your weight and the time spent, then compare them side by side.
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Compare activities
| Activity | MET | Time | kcal | Relative | |
|---|---|---|---|---|---|
| Total | 0 | ||||
Add a few activities to compare how many calories each one burns at your weight.
Estimates use kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes, with approximate MET values based on the Compendium of Physical Activities. Real burn varies with fitness, effort, age and body composition.
How to use the Calories Burned Calculator
- Search or browse for an activity and tap it in the list. Use the category buttons to narrow the list.
- Enter your body weight in kg or lb.
- Enter the duration in hours and minutes.
- Press Calculate calories to see calories burned in total, per hour and per minute, plus the time needed to burn your target.
- Press Add to comparison to build a list of activities and compare them at your weight.
The MET formula for calories burned
A MET (metabolic equivalent of task) compares an activity's energy cost with sitting still, which is 1 MET, or roughly 3.5 ml of oxygen per kilogram of body weight per minute. Brisk walking is about 4.3 METs, so it burns about 4.3 times as much energy as resting.
- Calories per minute = MET × 3.5 × body weight (kg) ÷ 200
- Total calories = MET × 3.5 × body weight (kg) ÷ 200 × minutes
- To convert pounds to kilograms, multiply by 0.4536.
Example: a 70 kg person running at 6 mph (9.8 METs) for 30 minutes burns 9.8 × 3.5 × 70 ÷ 200 × 30 = 360 kcal, or about 12 kcal a minute.
Calories burned in 30 minutes by body weight
| Activity | MET | 60 kg (132 lb) | 70 kg (154 lb) | 85 kg (187 lb) | 100 kg (220 lb) |
|---|---|---|---|---|---|
| Walking, brisk (3.5 mph) | 4.3 | 135 | 158 | 192 | 226 |
| Running 6 mph (10 min/mile) | 9.8 | 309 | 360 | 437 | 515 |
| Cycling, moderate (12–14 mph) | 8.0 | 252 | 294 | 357 | 420 |
| Swimming freestyle, moderate | 5.8 | 183 | 213 | 259 | 304 |
| Weight lifting, vigorous | 6.0 | 189 | 220 | 268 | 315 |
| Yoga, power or vinyasa | 4.0 | 126 | 147 | 178 | 210 |
| Tennis, singles | 8.0 | 252 | 294 | 357 | 420 |
| Jumping rope, moderate | 11.8 | 372 | 434 | 527 | 620 |
| Gardening, general | 3.8 | 120 | 140 | 170 | 200 |
How accurate are MET estimates?
MET values are averages measured in groups of adults, so your real burn can be 10 to 20 percent higher or lower. People who are fitter, younger or more efficient at a movement often burn a little less than the estimate; beginners and people carrying a heavy load may burn more. The formula also includes your resting metabolism, so the extra calories above what you would burn sitting still are slightly lower (subtract about 1 MET for a "net" figure).
For a balanced view of your energy needs, combine these numbers with a TDEE or BMR estimate rather than eating back every calorie a fitness tracker reports.
Frequently asked questions
How are calories burned calculated?
This calculator uses the standard MET formula: calories = MET × 3.5 × body weight in kg ÷ 200 × minutes. The MET value reflects how intense the activity is compared with resting.
What is a MET?
A MET, or metabolic equivalent of task, is the energy cost of an activity relative to sitting quietly. 1 MET is resting, brisk walking is about 4.3 METs and running at 6 mph is about 9.8 METs.
How many calories do I burn walking for 30 minutes?
A 70 kg (154 lb) person walking briskly at 3.5 mph (4.3 METs) burns about 158 kcal in 30 minutes. A heavier person burns more: about 226 kcal at 100 kg.
Which exercise burns the most calories?
High-intensity activities such as running fast, jumping rope, swimming butterfly and vigorous cycling have the highest MET values, often 11 to 16. The best exercise for you is still the one you can do regularly and safely.
Why do heavier people burn more calories?
Moving a larger body takes more energy, so the formula scales calories directly with body weight. Two people doing the same workout for the same time will burn different amounts.
Are fitness tracker calorie numbers more accurate?
Trackers add heart rate data, which helps for steady cardio, but studies show they can still be off by 20 percent or more. MET estimates and tracker numbers are both best used as rough guides.