MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. A MET of 1 equals resting metabolism (~1 kcal/kg/hour). Running at 6 mph has a MET of about 9.8, meaning it burns roughly 9.8 times more energy than sitting still.

How accurate are the calorie estimates?

Treat the result as an estimate. MET values are population averages, and the standard 1 MET (3.5 mL of oxygen per kg per minute) overstates resting burn for many adults, which pushes the total up. Fitness, technique, terrain and heat move the real figure further. For a measured value, use indirect calorimetry in a lab.

Does the calculator account for resting metabolism?

Yes. The MET formula inherently includes the calories you would burn at rest during the same period. If you want net (additional) calories above rest, subtract your resting burn, which is roughly 1 kcal × weight(kg) × hours.

Which weight unit should I use?

The calculator accepts both pounds and kilograms. Select your preferred unit from the toggle and enter your weight accordingly — conversion is handled automatically.

Why do some activities have a range of intensities?

Activities like cycling or swimming vary widely in intensity. Multiple intensity levels are listed so you can match the pace that best reflects your actual effort.

Can I use this for weight loss planning?

Yes. A deficit of approximately 3,500 calories corresponds to about 1 pound of fat. Use this tool to estimate how many sessions of an activity are needed to reach your caloric goal over time.

Why does my fitness watch show a different number?

A watch estimates from your heart rate, movement and profile, while this page multiplies a fixed MET value by your weight and time. Many watches also split active calories (above rest) from total calories. This page shows the total, so compare it with the watch total, or subtract about 1 kcal per kg per hour to get the active part.

Which exercises burn the most calories in 30 minutes?

For a 70 kg (154 lb) person, using the MET values in this calculator: racing-pace cycling or a vigorous rowing machine (MET 12.0) about 420 kcal, vigorous freestyle laps (10.0) 350, running at 6 mph (9.8) 343, CrossFit or HIIT (8.0) 280, a moderate elliptical (6.0) 210, brisk walking (4.3) 151 and Hatha yoga (3.0) 105. Faster running speeds rank higher still. Pick each activity in turn with the same weight and minutes to compare your own numbers.

How many calories does walking a mile burn?

At 3 mph a mile takes 20 minutes. With the Walking, moderate (3 mph) setting (MET 3.5), a 70 kg (154 lb) person burns about 82 kcal and a 90 kg (198 lb) person about 105 kcal. Enter 20 minutes and your own weight to get your number.

Calories Burned Calculator

Enter your weight, pick an activity, set the duration, and instantly see how many calories you burned.

Calories burned = MET × body weight in kg × hours.

Your Details

Body Weight

Activity

Duration (minutes)

Fill in your details and click Calculate.

Quick answer

Calories burned = MET × body weight in kg × hours. Running at 6 mph (MET 9.8) for 30 minutes burns about 343 kcal for a 70 kg (154 lb) person: 9.8 × 70 × 0.5. Pick one of 48 activities and enter your weight and minutes. The total includes the calories you would burn at rest anyway.

Examples

Activity, 30 min	MET	kcal, 70 / 90 kg
Running, 6 mph	9.8	343 / 441
Swimming laps, moderate	8.3	291 / 374
Cycling, 10–12 mph	6.8	238 / 306
Weight training, moderate	5.0	175 / 225
Walking, 3 mph	3.5	123 / 158
Yoga, Hatha	3.0	105 / 135

Pick an activity and enter your weight.

Summary

This calories burned calculator uses published MET (Metabolic Equivalent of Task) values to estimate the energy you expend during exercise. Simply enter your body weight, choose from over 40 common activities, and set the duration — the result updates instantly. The underlying formula is: Calories = MET × weight in kg × duration in hours, which is the same approach used in exercise science research.

How it works

Enter your body weight in pounds or kilograms.
Select an activity from the dropdown list.
Enter the duration of the activity in minutes.
The calculator applies the MET formula: Calories = MET × weight(kg) × duration(hours).
Results update instantly as you change any input, or click Calculate anytime.

Use cases

Track calorie expenditure for weight loss or maintenance planning.
Compare energy costs of different workout types.
Estimate how much exercise is needed to offset a meal.
Log workout calories for a fitness journal or app.
Help clients understand energy balance as a personal trainer.
Plan endurance training load based on caloric output.

Frequently Asked Questions

Last updated: 2026-05-23 · Reviewed by Nham Vu

Calories Burned Calculator

Your Details

Calorie Equivalents

Formula Used

Quick answer

Examples

Summary

How it works

Use cases

Frequently Asked Questions

Calories Burned Calculator

Use the Calories Burned Calculator

Your Details

Calorie Equivalents

Formula Used

Quick answer

Examples

Summary

How it works

Use cases

Frequently Asked Questions