Calories Burned Calculator
How many calories did your workout burn? Choose an activity, enter your weight and how long you exercised, and this free calculator will estimate the calories you burned, along with a comparison with other popular activities.
How are calories burned calculated?
This calculator uses MET values (Metabolic Equivalent of Task) from the Compendium of Physical Activities, a research database used by scientists and fitness professionals around the world. One MET is the energy you use while sitting quietly. An activity with a MET of 4 uses about four times as much energy as resting, and one with a MET of 10 uses ten times as much.
The formula is simple:
Calories burned = MET × body weight (kg) × time (hours)
Example: A person weighing 70 kg who walks briskly (MET 4.3) for 45 minutes burns about 4.3 × 70 × 0.75 = 226 calories. The same person running at 10 km/h (MET 9.8) for 30 minutes burns about 9.8 × 70 × 0.5 = 343 calories.
Calories burned in 30 minutes
This chart shows approximate calories burned in 30 minutes for people weighing 60 kg (132 lb) and 80 kg (176 lb):
| Activity | MET | 60 kg | 80 kg |
|---|---|---|---|
| Yoga (hatha) | 2.5 | 75 | 100 |
| Weight training, general | 3.5 | 105 | 140 |
| Walking, brisk (5.6 km/h) | 4.3 | 129 | 172 |
| Cricket | 4.8 | 144 | 192 |
| Swimming, moderate | 6.0 | 180 | 240 |
| Football / soccer | 7.0 | 210 | 280 |
| Cycling, moderate | 8.0 | 240 | 320 |
| Running (8 km/h) | 8.3 | 249 | 332 |
| Running (10 km/h) | 9.8 | 294 | 392 |
| Jump rope (moderate) | 11.8 | 354 | 472 |
Why heavier people burn more calories
Moving a heavier body takes more energy, so two people doing the same workout for the same time will burn different amounts of calories. That is why this calculator asks for your weight. As you lose weight, you will burn slightly fewer calories doing the same activity, which is one reason weight loss often slows down over time.
What affects calories burned?
Besides weight and time, intensity matters most. Walking uphill or running faster raises your MET value and your calorie burn. Fitness level plays a role too, because fitter people often move more efficiently. Muscle mass, age, sex and even hot or cold weather can also change your actual burn. MET-based numbers are good averages, but your real result may be 10–20% higher or lower.
Best exercises for burning calories
High-intensity activities such as running, jump rope, fast cycling, stair climbing and HIIT burn the most calories per minute. However, the best exercise is one you can do regularly. A daily 45-minute brisk walk can burn more calories over a week than one hard session you only do occasionally. Combining cardio with two or three strength sessions a week helps you build muscle, which supports your metabolism over time.
Exercise and weight loss
Exercise is great for health, but it is easy to eat back the calories you burn. A 30-minute jog burns roughly the same energy as two or three roti or one fried samosa. For weight loss, combine regular activity with a moderate calorie deficit. Use our Calorie Calculator to find your daily target, the BMR Calculator to see how many calories you burn at rest, and the Water Intake Calculator to stay hydrated during workouts.
Frequently Asked Questions
How many calories do I burn walking for 30 minutes?
A person weighing 60–80 kg burns roughly 130–170 calories walking briskly for 30 minutes, and about 85–115 calories at a slow, leisurely pace.
How many calories does running burn?
Running at 10 km/h burns about 300–400 calories in 30 minutes for most adults weighing 60–80 kg. Running faster or uphill burns more.
What is a MET value?
MET stands for Metabolic Equivalent of Task. It compares the energy used during an activity with the energy used at rest. Sitting quietly is 1 MET, brisk walking is about 4.3 METs, and running at 10 km/h is about 9.8 METs.
Are fitness tracker calorie counts accurate?
Fitness trackers and gym machines often overestimate calories burned, sometimes by 20% or more. Treat any calorie count, including this calculator, as an estimate rather than an exact figure.
How many calories should I burn a day to lose weight?
There is no single number. Weight loss depends on the balance between calories eaten and calories burned. A total daily deficit of about 500 calories, from diet, exercise or both, leads to roughly 0.5 kg of weight loss per week for many people.
Does lifting weights burn calories?
Yes. General weight training burns about 100–140 calories in 30 minutes for most adults, and more at higher intensity. It also builds muscle, which slightly raises the calories you burn at rest.