Calories Burned Calculator: Walking, Running & More
Free online calories burned calculator and web app. Estimate how many calories you burn walking, running, cycling, swimming and 25+ other activities from your weight and time. Install it on your phone like an app.
How calories burned are calculated
This calculator estimates energy use with MET values. The formula is simple: calories burned = MET x body weight in kg x time in hours. A 70 kg person running at 6 mph (9.8 METs) for 30 minutes burns about 343 kcal.
MET values for common activities
| Activity | MET |
|---|---|
| Walking, 2.5 mph (4 km/h) | 3.0 |
| Walking, 3.0 mph (4.8 km/h) | 3.5 |
| Walking, 3.5 mph (5.6 km/h) | 4.3 |
| Walking, 4.0 mph (6.4 km/h) | 5.0 |
| Hiking, cross-country | 6.0 |
| Running, 5 mph (8 km/h) | 8.3 |
| Running, 6 mph (9.7 km/h) | 9.8 |
| Running, 7 mph (11.3 km/h) | 11.0 |
| Running, 8 mph (12.9 km/h) | 11.8 |
| Cycling, leisure (under 10 mph) | 4.0 |
| Cycling, moderate (12-14 mph) | 8.0 |
| Cycling, vigorous (14-16 mph) | 10.0 |
| Swimming laps, moderate | 5.8 |
| Swimming laps, vigorous | 9.8 |
| Jump rope | 11.8 |
| HIIT / circuit training | 8.0 |
| Weight training, light | 3.5 |
| Weight training, vigorous | 6.0 |
| Yoga | 2.5 |
| Pilates | 3.0 |
| Dancing, general | 5.0 |
| Elliptical trainer | 5.0 |
| Rowing machine, moderate | 7.0 |
| Stair climbing | 8.8 |
| Basketball, game | 8.0 |
| Soccer, casual | 7.0 |
| Tennis, singles | 8.0 |
| Housework, general | 3.3 |
| Gardening, general | 3.8 |
MET values are based on the Compendium of Physical Activities and are averages. Your real numbers will vary.
What changes how many calories you burn
Body weight, intensity and duration matter most. Fitness level, age, terrain, wind, temperature and how efficient your technique is also play a role. The more intensely you move, the more you burn per minute.
Using calories burned in your plan
Exercise is one part of your daily energy use. To plan weight change, combine it with a calorie target from the TDEE Calculator or Calorie Calculator, check your BMR, and set your nutrition with the Macro Calculator and Protein Intake Calculator. Or browse all free tools.
Frequently asked questions
How are calories burned calculated?
This calculator uses MET values: calories burned = MET x body weight (kg) x time (hours). A MET is how many times more energy an activity uses compared with resting.
What is a MET?
MET stands for metabolic equivalent of task. One MET is the energy you use sitting at rest. Walking briskly is about 4 METs and running at 6 mph is about 10 METs.
Why does my weight change the calories burned?
A heavier body needs more energy to move, so the same activity burns more calories for a heavier person than for a lighter one.
How accurate is a calories burned calculator?
It gives a reasonable estimate, not an exact number. Fitness level, age, terrain, technique and body composition all change real energy use, and fitness trackers can differ too.
Which exercise burns the most calories?
High intensity activities such as running, jumping rope, stair climbing, vigorous cycling and swimming burn the most per minute. The best exercise is the one you can keep doing regularly.
Does burning calories mean I will lose weight?
Weight change depends on your whole day: calories eaten minus calories burned over time. Use the results together with a calorie target from the TDEE or Calorie Calculator.
Disclaimer: This calculator gives estimates for general information only and is not medical advice. Consult a doctor before starting a new exercise program.
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