Calories burned calculator
Pick an activity, enter your weight and how long you did it. The estimate uses the energy cost researchers measured for that activity, scaled to your body weight.
Calories burned
— kcal
— kcal per hour · MET —
How the estimate works
A MET (metabolic equivalent) is how many times more energy an activity uses than sitting still. One MET is close to 1 kcal per kilogram of body weight per hour, so the calories are the MET value times your weight times the hours.
The formula
kcal = MET × weight (kg) × minutes ÷ 60
Calories in 30 minutes at your weight
For a body weight of 70 kg.
| Activity | MET | 30 min |
|---|---|---|
| Walking, slow (3.2–3.9 km/h, 2.0–2.4 mph) | 2.8 | 98 |
| Walking, moderate (4.5–5.5 km/h, 2.8–3.4 mph) | 3.8 | 133 |
| Walking, brisk (5.6–6.3 km/h, 3.5–3.9 mph) | 4.8 | 168 |
| Walking, very brisk (6.4–7.1 km/h, 4.0–4.4 mph) | 5.5 | 193 |
| Hiking, normal pace, no load | 5.3 | 186 |
| Climbing stairs | 6.8 | 238 |
| Jogging, own pace | 7.5 | 263 |
| Running, 8 km/h (5 mph, 12 min/mile) | 8.5 | 298 |
| Running, 10 km/h (6.2 mph, 10 min/mile) | 9.3 | 326 |
| Running, 13 km/h (8 mph, 7.5 min/mile) | 12.0 | 420 |
| Cycling, leisure (under 16 km/h) | 4.0 | 140 |
| Cycling, moderate (19–22 km/h) | 8.0 | 280 |
| Stationary bike | 6.8 | 238 |
| Weight training, 8–15 reps | 3.5 | 123 |
| Weight training, heavy and hard | 6.0 | 210 |
| Bodyweight exercises (push-ups, squats, lunges) | 3.8 | 133 |
| HIIT (burpees, mountain climbers, jump squats) | 11.0 | 385 |
| Elliptical trainer, moderate | 5.0 | 175 |
| Rowing machine, moderate | 5.0 | 175 |
| Jumping rope | 11.0 | 385 |
| Yoga | 2.3 | 81 |
| Pilates | 2.8 | 98 |
An average for healthy adults, not a measurement: fitness, age, terrain and how hard you actually work move the real number by 10–20% or more. Source: Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6–12.
Calories burned questions
How many calories does walking burn?
At a moderate pace (4.5–5.5 km/h) walking costs about 3.8 METs: roughly 270 kcal an hour for a 70 kg person. Brisk walking (5.6–6.3 km/h) is about 4.8 METs, close to 340 kcal an hour.
Why does my watch show a different number?
Watches add heart rate to their estimate, and many show only "active" calories, without the energy you would burn at rest anyway. This calculator shows the total, resting burn included.
Should I eat back the calories I burn?
If your daily target comes from a TDEE calculator with an activity level, your training is already in it. Adding the workout again counts it twice.
Does a heavier body burn more?
Yes. Moving a heavier body costs more energy, so the same walk burns more for a 90 kg person than for a 60 kg one.