How to use the calories burned calculator
- Pick the activity from the list. Each entry shows its MET value.
- Choose Metric (kg) or US (lb) and enter your weight.
- Enter the duration in minutes.
- Read the calories burned, the rate per minute and hour, and a table comparing other activities for the same time.
How calories burned are calculated
A MET (metabolic equivalent of task) compares an activity's energy cost with sitting quietly, which is 1 MET. By the standard definition, 1 MET is 3.5 mL of oxygen per kg of body weight per minute. Your body burns about 5 kcal for every liter of oxygen it uses, which is where the 200 comes from: 3.5 ÷ 1,000 × 5 = 1/200 × 3.5. So an activity with a MET of 4.8 burns 4.8 times the energy of rest.
The MET values come from the 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024). It is the standard reference used by researchers, and it lists measured values for more than 1,000 activities. Each activity in the calculator shows its Compendium code so you can look it up at pacompendium.com.
Worked example
The calculator's defaults are brisk walking at 3.5 to 3.9 mph (code 17200, 4.8 METs), a weight of 70 kg and 30 minutes.
- Calories per minute: 4.8 × 3.5 × 70 ÷ 200 = 5.88 kcal
- For 30 minutes: 5.88 × 30 = 176.4, so 176 kcal
- Above resting: (4.8 − 1) × 3.5 × 70 ÷ 200 × 30 = 140 kcal
In US units, 154 lb is 69.9 kg, which also gives 176 kcal. Running at 6 mph (9.3 METs) for an hour at 70 kg burns 9.3 × 3.5 × 70 ÷ 200 × 60 = 684 kcal.
Calories in 30 minutes at 70 kg (154 lb)
| Activity | METs | Calories |
|---|---|---|
| Yoga, Hatha | 2.3 | 85 |
| Walking, 2.5 mph | 3.0 | 110 |
| Weight training, 8–15 reps | 3.5 | 129 |
| Walking, 3.5–3.9 mph | 4.8 | 176 |
| Swimming laps, freestyle, slow | 5.8 | 213 |
| Stationary bike, general | 6.8 | 250 |
| Jogging, general | 7.5 | 276 |
| Cycling, 12–13.9 mph | 8.0 | 294 |
| Running, 6 mph | 9.3 | 342 |
| Jumping rope | 11.0 | 404 |
Calories scale directly with weight and time: a 90 kg person walking briskly for 30 minutes burns about 227 kcal, and a 55 kg person about 139 kcal.
Limits of MET estimates
MET values are averages measured in groups of adults, so your real number can be noticeably higher or lower. Fitness matters: trained people move more efficiently and burn less for the same task. So do effort, terrain and wind. The 3.5 mL/kg/min resting value is also higher than many people's measured resting rate, especially in older adults and people with more body fat, so the formula can overstate their burn. A separate Older Adult Compendium exists for people aged 60 and over.
The total also includes the energy you would burn anyway at rest. To see what the workout added, look at the "above what you burn at rest" figure. If you have a heart condition or another health problem, ask your doctor which activities and intensity are safe for you.
Frequently asked questions
Are fitness tracker calories more accurate?
Not necessarily. Trackers use heart rate and motion along with formulas much like this one, and studies often find they overestimate exercise calories. Treat both as estimates and look at trends over weeks rather than single numbers.
Why do heavier people burn more calories?
Moving a heavier body takes more energy, so for the same activity and time, calories rise in proportion to weight. That is why the formula multiplies the MET value by your weight.
Should I eat back the calories I burn?
If you use a calorie target based on your activity level, your usual exercise is already included. Adding these calories on top would count it twice. The calorie calculator explains how activity level is built in.
What is the difference between moderate and vigorous activity?
The Compendium classes activities of 3.0 to 5.9 METs as moderate intensity and 6.0 METs or more as vigorous. Brisk walking is moderate, while running and fast cycling are vigorous. U.S. activity guidelines count each vigorous minute as worth about two moderate ones.
Related calculators
- Pace Calculator — Running pace, finish time or distance in km or miles, with race presets, splits and equivalent race times.
- Target Heart Rate Calculator — Your maximum heart rate, target exercise range and five training zones, by 220 − age, Tanaka or the Karvonen method.
- Calorie Calculator — Daily calories to maintain your weight, plus gradual targets for losing or gaining, using the Mifflin-St Jeor equation.
- TDEE Calculator — Total daily energy expenditure: your BMR multiplied by your activity level, with every level side by side.
Results are estimates for general information and are not medical advice. Talk to a doctor or other qualified professional about your health. See our disclaimer.