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Calories Burned Calculator

Estimate how many calories you burn during walking, running, cycling, swimming, gym workouts, sports and daily chores from your weight and the time you spend.

Units
From 1 to 1,440 minutes (24 hours).

Results are estimates based on average MET values, not medical advice.

Read the guide How Many Calories Does Exercise Burn? METs Explained

How to use the calories burned calculator

  • Choose US or Metric units and enter your body weight.
  • Pick an activity from the list. Each option shows its MET value.
  • Enter the duration in minutes, from 1 minute up to 24 hours.
  • Press Calculate. The result shows the calories burned for that time and per hour. The Details card compares ten popular activities for the same weight and duration.

How the calories are calculated

A MET (metabolic equivalent of task) describes how hard an activity is compared with sitting at rest. Sitting quietly is about 1 MET; an activity of 8 METs uses about eight times as much energy. The calculator uses the standard formula:

Calories per minute = MET × 3.5 × weight (kg) / 200

This comes from the fact that 1 MET is about 3.5 mL of oxygen per kg of body weight per minute, and the body uses about 5 kcal for every liter of oxygen. The result is then multiplied by the number of minutes.

Worked example

A person weighing 70 kg runs at 6 mph (10 minutes per mile, 9.3 METs) for 30 minutes:

  • 9.3 × 3.5 × 70 / 200 = 11.39 kcal per minute
  • 11.39 × 30 = about 342 kcal
  • Per hour: about 684 kcal

A person weighing 155 lb (70.3 kg) who walks briskly (4.8 METs) for 45 minutes burns about 266 kcal.

Source of the MET values

The MET values come from the Adult Compendium of Physical Activities (2024 update by Herrmann and colleagues, which revises the 2011 edition by Ainsworth and colleagues). The Compendium is the standard reference used by researchers to assign energy costs to activities. Activity names here are shortened, and the Compendium code is kept with each value.

Good to know

  • The figures are gross calories: they include the energy your body would use at rest anyway. For an hour of desk work this is most of the total.
  • MET values are averages. Fitness, technique, terrain, wind, water temperature and how hard you really work can change the real number by 20% or more.
  • Fitness trackers and gym machines use their own methods and often show different numbers.
  • For speeds or efforts between two list entries, pick the closest one.
  • Results are estimates, not medical advice. Talk to a doctor before starting a hard new exercise program if you have a health condition.

Frequently asked questions

What is a MET?

MET stands for metabolic equivalent of task. One MET is the energy you use sitting quietly, about 1 kcal per kg of body weight per hour. An activity rated 6 METs uses about six times that amount.

Why do heavier people burn more calories doing the same activity?

Moving a heavier body takes more energy, so the formula multiplies the MET value by your weight. At the same pace, a 90 kg person burns about 29% more calories than a 70 kg person.

Does the result include calories I would burn anyway?

Yes. MET-based calories are gross values that include your resting metabolism. To estimate only the extra calories from exercise, subtract 1 MET: use (MET − 1) in place of the MET value.

Which activity burns the most calories?

Among the activities listed, fast running, jumping rope, martial arts and fast cycling have the highest MET values. The best activity for you, though, is one you enjoy and can do regularly.

Where do the MET values come from?

They are taken from the Adult Compendium of Physical Activities, a research reference that lists measured or estimated energy costs for hundreds of activities. The 2024 update is used here.