Calories Burned Calculator
How many calories do you burn walking, running, cycling, swimming, lifting weights, or playing sport? Pick an activity, enter your weight and how long you did it, and get an instant estimate using scientific MET values. Metric or imperial, for any activity, anywhere in the world.
Choose your activity, enter your body weight and the time spent, and we'll estimate the calories burned using the activity's MET (intensity) value.
* Estimates use the standard formula calories = MET × weight (kg) × time (hours), based on published MET values. Actual burn varies with age, sex, fitness, body composition, intensity, and terrain, so treat this as a helpful estimate, not an exact figure. For diet or exercise programs, consider speaking with a doctor or registered dietitian. This tool is for general information only and is not medical advice.
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What Is a Calories Burned Calculator?
A calories burned calculator estimates how much energy you use during an activity — whether that's walking, running, cycling, swimming, a gym session, or playing football. It works by combining your body weight, the time you spent, and the activity's MET value (a measure of how intense it is compared with resting). Heavier people and longer or more intense activities burn more calories, and this tool puts numbers to all of that in seconds.
How Calories Burned Are Calculated
Example: running (MET 9.8), 70 kg, 30 min (0.5 hr)
= 9.8 × 70 × 0.5 ≈ 343 calories
MET stands for Metabolic Equivalent of Task. Sitting still is 1 MET; an activity of 8 METs burns about eight times as much energy as resting. Using published MET values keeps the estimate consistent and science-based.
What Is a MET Value?
A MET is a simple way to express intensity. Activities of 1–3 METs are low intensity (a slow stroll), 3–6 METs are moderate (brisk walking, easy cycling), and 6+ METs are vigorous (running, fast cycling, competitive sport). The higher the MET, the more calories you burn per minute at a given body weight.
Calories Burned by Activity (30 minutes, 70 kg person)
| Activity | MET | ~Calories (30 min) |
|---|---|---|
| Walking (brisk, 3.5 mph) | 4.3 | ~150 |
| Cycling (moderate) | 7.5 | ~263 |
| Running (6 mph) | 9.8 | ~343 |
| Swimming (moderate) | 5.8 | ~203 |
| Football / soccer | 7.0 | ~245 |
| Weight training | 3.5 | ~123 |
What Affects How Many Calories You Burn?
- Body weight: heavier bodies burn more for the same activity.
- Intensity and duration: harder and longer means more calories.
- Fitness and body composition: more muscle raises energy use.
- Terrain and conditions: hills, sand, wind, and heat all increase the cost.