Calories Burned Calculator
Calculate how many calories you burn during any activity using MET values, body weight, and duration.
🔒Everything runs in your browser — nothing you enter is stored, sent anywhere, or seen by anyone. Privacy Policy
Related Tools
🔥 TDEE Calculator
Calculate your Total Daily Energy Expenditure and BMR. Get calorie targets for weight loss or gain.
⚖️ BMI Calculator
Calculate your Body Mass Index with metric or imperial units. See your BMI category and scale visualization.
💧 Water Intake Calculator
Calculate your recommended daily water intake based on weight, activity level, and climate.
The calories burned calculator estimates how many kilocalories you expend during exercise using MET (Metabolic Equivalent of Task) values — the scientific standard for quantifying exercise intensity. Enter your body weight in kilograms, choose your activity from the list, and enter how long you exercised — the result is your approximate calorie burn for that session. Understanding calorie burn matters for both weight management and sports performance. If you are trying to lose weight, knowing how many calories a 30-minute jog actually burns (roughly 250–350 kcal for most adults) helps you calibrate how much exercise contributes relative to dietary changes. For performance athletes, calorie expenditure data informs fuelling strategies — particularly for endurance events where underfuelling is a common performance-limiting mistake. The MET system assigns each activity a metabolic rate relative to seated rest (1 MET = approximately 1 kcal per kg per hour). Running has a MET of 7–12 depending on speed; yoga sits around 2.5; HIIT and circuit training at 8+. This calculator uses a fixed MET per activity category, so treat results as a useful estimate rather than a laboratory measurement. Fitness trackers that use heart rate typically produce more personalised calorie figures — but MET-based estimates are reliable for planning purposes.
How to Use the Calories Burned Calculator
The Calories Burned Calculator is designed to give you an accurate answer in seconds. Follow these steps:
- 1Enter your body weight (kg) in the Body Weight (kg) field. The valid range is 30 to 300. The default is 70 kg. Adjust this to match your specific situation.
- 2Enter your duration (minutes) in the Duration (minutes) field. The valid range is 1 to 600. The default is 30. Adjust this to match your specific situation.
- 3Choose your activity from the Activity dropdown. Select the option that most accurately reflects your current situation — this value feeds directly into the calculation.
- 4Click Calculate to see your results instantly. The output updates as soon as you submit.
No account or sign-up required. All calculations run locally in your browser — nothing is stored or transmitted to any server.
Example Calculation
Here is what the Calories Burned Calculator produces with its default values. Change any input above to recalculate instantly for your own figures.
Inputs
- Body Weight (kg)70 kg
- Duration (minutes)30
- Activity3.5
Results
- Calories Burned123 kcal
How It Works
Calories = MET × Weight (kg) × Duration (hours)
Formula: Calories = MET × Weight (kg) × Duration (hours) MET (Metabolic Equivalent of Task) represents the ratio of your energy expenditure during activity to your resting metabolic rate. One MET equals approximately 1 kcal per kg of body weight per hour. Multiplying MET by your weight and time gives the total calorie burn for that activity. Example: 75 kg person running for 45 minutes at MET 7 (running at ~6 mph): Calories = 7 × 75 × (45 ÷ 60) = 7 × 75 × 0.75 = 393.75 kcal The same person doing 45 minutes of yoga (MET 2.5): Calories = 2.5 × 75 × 0.75 = 140.6 kcal Actual calorie burn depends on individual factors including cardiovascular fitness (fitter individuals burn fewer calories at the same pace), exact body composition, terrain, and effort level. This calculator provides a solid planning estimate — for precision, pair with a heart rate monitor.
Frequently Asked Questions
How many calories does 30 minutes of walking burn?
For a 70 kg person, 30 minutes of walking at 3.5 mph (MET ≈ 3.5) burns approximately 122 kcal. Heavier individuals burn more — at 90 kg, the same walk burns around 158 kcal. Increasing pace to 4.5 mph (brisk walking, MET ≈ 5) increases the burn to around 175 kcal for a 70 kg person. Use the calculator above with your exact weight for a personalised figure.
Does running burn more calories than cycling?
Running typically burns more calories per minute than cycling at moderate intensity, because running is weight-bearing and engages more muscle groups. Running at 6 mph has a MET of ~7, while moderate cycling has a MET of ~6. For the same duration, running burns roughly 15–20% more calories than cycling. However, because cycling can be sustained at higher intensities for longer periods, total calorie burn per session can be similar or even higher for experienced cyclists.
How accurate are calorie burn estimates?
MET-based estimates are accurate to within ±15–25% for most activities and body types. The main variables not captured are: individual fitness level (fitter people burn fewer calories at the same pace), exact body composition (muscle vs fat affects metabolic rate), environmental conditions (heat and altitude increase calorie burn), and exact effort level within an activity category. Heart rate-based calculations from fitness trackers improve accuracy by ~10% but still carry uncertainty. Treat any calorie burn figure as a useful planning estimate, not an exact measurement.
How many calories should I burn per workout to lose weight?
A deficit of 3,500 kcal is often cited as equivalent to 0.45 kg (1 lb) of fat loss, though modern research suggests individual variation is significant. Creating a combined exercise + diet deficit of 500–750 kcal per day typically produces 0.5–0.75 kg per week of weight loss — a sustainable rate. Exercise burns 200–500 kcal per session for most people; diet changes typically create larger deficits more efficiently. Focus on sustainable habits rather than maximising any single session.
Is the calories burned calculator free?
Yes — free with no sign-up needed. Enter your weight, activity, and duration for an instant MET-based calorie estimate. All calculations run in your browser and no data is stored. Adjust inputs to compare different exercise options for your goals.