About the Calories Burned Calculator
The calories you burn during exercise depend on how hard you work, how much you weigh and how long you keep going. This calculator uses MET (metabolic equivalent of task), the standard measure of exercise intensity: 1 MET is the energy you use sitting at rest, so an 8-MET activity burns eight times as much.
The MET values come from the Compendium of Physical Activities, the reference list compiled by researchers at Arizona State University and used in most fitness research. Enter your weight in pounds or kilograms and the result is also shown as familiar foods and grams (or ounces) of body fat.
How to use
- Pick an activity. Walking, running and cycling are split by speed in mph.
- Enter your body weight (lb or kg) and the duration in minutes, or tap a quick-time button.
- Read the calories burned and the food equivalents.
- Scroll the table to compare how many calories other activities burn in the same time.
Calories burned formula
Calories (kcal) = MET × 3.5 × body weight (kg) ÷ 200 × minutes
In pounds, divide your weight by 2.2046 first. The 3.5 is the oxygen (ml) one kilogram of body weight uses per minute at rest, and burning one liter of oxygen releases about 5 kcal. Example: a 150-lb person running at 5 mph (8.3 MET) for 30 minutes burns 8.3 × 3.5 × 68 ÷ 200 × 30 ≈ 296 kcal.
MET values and calories burned in 30 minutes (150 lb)
| Activity | MET | 30 min |
|---|---|---|
| Walking, 3 mph | 3.5 | 125 kcal |
| Walking, 3.5 mph | 4.3 | 154 kcal |
| Yoga | 2.5 | 89 kcal |
| Weight lifting (moderate) | 3.5 | 125 kcal |
| Cycling, 10–12 mph | 6.8 | 243 kcal |
| Hiking | 6.0 | 214 kcal |
| Running, 5 mph | 8.3 | 296 kcal |
| Jump rope (moderate) | 8.8 | 314 kcal |
| Swimming freestyle (fast) | 9.8 | 350 kcal |
Using it for weight loss
One pound of body fat stores roughly 3,500 kcal. Running at 5 mph for 30 minutes every day (about 300 kcal) adds up to only around 2.5 lb a month, so exercise works best combined with a modest calorie deficit from your diet. Use a BMR / TDEE calculator to find how many calories you need per day.
FAQ
Why is this different from my smartwatch?
Smartwatches also use your heart rate, which can capture individual differences, but each brand uses its own algorithm and estimates can be off by 20–30% or more. This calculator uses the standard formula for an average adult, so treat it as a ballpark figure for comparison.
Does the result include calories I would burn anyway?
Yes. The MET formula gives total energy used during the activity, including the 1 MET you burn at rest. To see only the extra calories from exercise, multiply the result by (MET − 1) ÷ MET.
Why does weight lifting burn so few calories?
Rest between sets lowers the average intensity of a strength workout. Building muscle still raises your resting metabolism over time, which helps with long-term weight management.
What foods and calorie values are used?
A slice of 14-inch cheese pizza about 285 kcal, a fast-food cheeseburger about 300 kcal, a glazed donut about 250 kcal, a medium banana 105 kcal, a 12-oz can of soda 140 kcal and a 12-oz regular beer about 150 kcal. Actual values vary by brand and recipe.