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About the calories burned calculator
This calculator shows how many calories you burn in an activity. It uses your weight, the minutes you spend and the MET value of the activity.
A MET says how hard an activity is. Sitting still is about 1 MET. Brisk walking is 5 METs — five times the energy of rest. The MET values come from the Compendium of Physical Activities, rounded.
You get the calories for your time, the calories per hour, the minutes to burn 100 kcal, and a table that compares your activity with the hardest other ones for the same time.
Features
- 32 activities — walking, running, cycling, swimming, gym, sports and housework
- Four results — calories for your time, calories per hour, minutes to burn 100 kcal and the MET value
- Compare table — your activity next to 8 harder activities for the same time
- Quick minutes — tap 15, 30, 45, 60 or 90
- US or metric units — type your weight in pounds or kilograms
- Live update — the result changes while you type
- Copy — copy the result with one click
- Private — it works in your browser, nothing is uploaded, and your numbers are saved on this device
How to use it
- Choose lb, ft, in or kg, cm at the top
- Pick an Activity — walking, running, cycling, swimming, sports, gym or housework
- Type Your weight
- Type the Minutes, or tap 15, 30, 45, 60 or 90
- Read the calories in the result. The table shows other activities for the same time
- Use Copy to copy the result, or Start again to clear everything
Example
The tool opens with a person of 160 lb doing brisk walking (4 mph) for 30 minutes.
- Brisk walking is 5 METs
- Calories per minute: 5 × 3.5 × 72.6 kg ÷ 200 ≈ 6.35 kcal
- In 30 minutes: about 191 kcal
- Per hour: about 381 kcal
- To burn 100 kcal: about 16 minutes
The same person running at 6 mph for 30 minutes burns about 373 kcal.
Calories burned in 30 minutes
| Activity | MET | 130 lb | 150 lb | 180 lb | 210 lb |
|---|---|---|---|---|---|
| Walking, slow (2 mph) | 2.8 | 87 | 100 | 120 | 140 |
| Walking, moderate (3 mph) | 3.5 | 108 | 125 | 150 | 175 |
| Walking, brisk (4 mph) | 5 | 155 | 179 | 214 | 250 |
| Hiking | 6 | 186 | 214 | 257 | 300 |
| Running, 5 mph | 8.3 | 257 | 296 | 356 | 415 |
| Running, 6 mph | 9.8 | 303 | 350 | 420 | 490 |
| Cycling, moderate (12–14 mph) | 8 | 248 | 286 | 343 | 400 |
| Swimming laps, fast | 9.8 | 303 | 350 | 420 | 490 |
| Jumping rope | 11.8 | 365 | 422 | 506 | 590 |
| HIIT / circuit training | 8 | 248 | 286 | 343 | 400 |
| Weight training, moderate | 3.5 | 108 | 125 | 150 | 175 |
| Yoga | 2.5 | 77 | 89 | 107 | 125 |
| House cleaning | 3.3 | 102 | 118 | 141 | 165 |
For 60 minutes, double the numbers. For 15 minutes, halve them.
The formula
Calories per minute = MET × 3.5 × body weight (kg) ÷ 200
Then multiply by the minutes. The calculator converts pounds to kilograms for you (1 lb = 0.4536 kg).
Frequently asked questions
How many calories do I burn walking?
A 150 lb person burns about 125 kcal in 30 minutes at 3 mph, and about 179 kcal at 4 mph. Heavier people burn more.
Why do heavier people burn more calories?
It takes more energy to move a heavier body. In the formula, the calories grow in step with your weight.
How exact is it?
It is an estimate. Your fitness, age, effort and the weather all change the real number. Use it to compare activities and to plan, not as an exact count.
Does it count the calories I burn anyway?
Yes. The MET value includes the energy you would burn at rest in the same time. So the extra calories from the exercise are a little lower.
Are watch and gym machine numbers better?
They use your heart rate, so they can be closer for you. But they can also be far off. Both are estimates.
Is this medical advice?
No. It is a general guide. Ask a doctor before you start hard exercise, mainly if you have a heart or health problem.
Good to know
- Your numbers are saved only in this browser
- Nothing you type is sent anywhere
- MET values are averages from the Compendium of Physical Activities, rounded
- The list also has sleeping (0.95 MET) and sitting at a desk (1.3 MET) to compare
Related tools
- Calorie Calculator — calories you need a day
- Steps to Miles Calculator — turn your steps into distance
- Running Pace Calculator — pace, time and distance
- Heart Rate Zone Calculator — train in the right zone
- TDEE Calculator — your daily energy use
