Calories Burned Calculator
Calculate calories burned during various exercises based on your weight, activity type, and duration.
Exercise Details
Calories Burned
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total calories
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burn rate
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metabolic equivalent
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💡 Note: Actual calories burned varies based on fitness level, age, gender, and exercise intensity. This is an estimate using the MET formula.
How Calories Burned are Calculated
The most accurate way to estimate calories burned during exercise is using the MET (Metabolic Equivalent of Task) formula:
Calories Burned = MET × Weight (kg) × Duration (hours)
Where MET is the Metabolic Equivalent of Task for the specific activity.
Where MET is the Metabolic Equivalent of Task for the specific activity.
What is a MET?
One MET is the energy cost of sitting quietly (approximately 1 kcal/kg/hour). Activities with higher MET values require more energy. For example:
- 1 MET: Sitting quietly
- 3-4 METs: Light walking, household chores
- 5-7 METs: Moderate exercise (brisk walking, cycling)
- 8-10 METs: Vigorous exercise (running, swimming)
- 10+ METs: Very vigorous exercise (sprinting, jump rope)
Calories Burned by Common Activities (30 min, 155 lb person)
| Activity | Calories Burned | Intensity |
|---|---|---|
| Walking (3.5 mph) | 149 | Moderate |
| Jogging (5 mph) | 298 | Vigorous |
| Running (6 mph) | 372 | Vigorous |
| Cycling (moderate) | 298 | Moderate |
| Swimming (moderate) | 298 | Vigorous |
| Weight training | 224 | Moderate |
| Yoga | 149 | Light |
| Dancing | 260 | Moderate |
Factors That Affect Calories Burned
- Body Weight: Heavier people burn more calories doing the same activity.
- Muscle Mass: More muscle = higher metabolism = more calories burned.
- Age: Metabolism slows with age.
- Gender: Men typically burn more calories due to higher muscle mass.
- Fitness Level: Fitter people become more efficient, burning fewer calories for the same activity over time.
- Intensity: Higher intensity = more calories burned per minute.
How Many Calories to Lose Weight?
To lose 1 pound of fat, you need to burn approximately 3,500 calories more than you consume. This can be achieved through:
- Diet: Eating 500 fewer calories per day = 1 lb/week loss.
- Exercise: Burning 500 extra calories per day = 1 lb/week loss.
- Combination: 250 fewer calories + 250 burned = 1 lb/week loss (most sustainable).
References
- Compendium of Physical Activities. "MET Values." 2026.
- Harvard Health Publishing. "Calories Burned in 30 Minutes." 2026.