Health & Fitness · Fitness
Calories Burned Calculator — Walking, Running, Cycling, Yoga & More
Estimate the calories you burn during an activity from your weight and how long you do it, using MET values from the 2024 Adult Compendium of Physical Activities. Covers walking and running at different speeds, cycling, swimming, yoga, weights, sports such as cricket and badminton, dancing and housework — or enter any MET value.
Your inputs
Quick start — try a typical case
Your result Live
Calories Burned
168 kcal
30 minutes of walking, brisk at 4.8 MET
- Above Resting (net)
- 133 kcal — what the activity adds to sitting still
- Per Hour
- 336 kcal
- To Burn 500 kcal
- About 89 minutes
Same 30 minutes, other activities
5 rowsMET estimates are averages; fitness, terrain, technique and body composition can change real burn by 10–20 % or more. Fitness trackers vary too.
Population-average estimates for healthy adults, not medical advice. Talk to a doctor or registered dietitian before major changes to diet or exercise, or if you are pregnant or have a health condition.
How this is calculated
Calories = MET × weight (kg) × hours · net = (MET − 1) × weight × hours
- MET
- Metabolic equivalent — 1 MET is the energy used sitting quietly, about 1 kcal per kg per hour
A MET (metabolic equivalent) compares an activity's energy use with resting: running at 6 mph is 9.3 MET, more than nine times resting. Multiplying the MET by your weight in kilograms and the hours gives the calories burned. Heavier people burn more for the same activity.
Assumptions & sources
- Adult (19–59) MET values; steady effort for the whole duration.
- 12024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities (Herrmann et al.) — Journal of Sport and Health Science 13(1), 2024
- 2Compendium of Physical Activities — activity lists — Arizona State University / NIH
Calculator ID HLTH-CALBURN-001 · version 1.0.0
Common questions
How many calories does a 30-minute brisk walk burn?
About 170 kcal for a 70 kg person (4.8 MET × 70 × 0.5).
How many calories does running burn?
At 6 mph (10 km/h) about 9.3 kcal per kg per hour — roughly 650 kcal an hour for 70 kg.
Why is the net figure lower?
Your body burns about 1 kcal per kg per hour even at rest; net calories count only the extra from the activity.