Calories burned calculator (by activity)
Estimate how many calories you burn in an activity from your weight, exercise type and time.
Estimate using the activity MET (metabolic equivalent). Real burn varies with intensity, fitness and metabolism.
How the calculation works
Each activity has a MET (metabolic equivalent) — a number telling how many times more energy you spend than at rest. Sitting still is 1 MET; running is about 10 METs, ten times your basal burn.
The estimate combines the MET with your weight and the exercise time:
kcal = MET × weight (kg) × time (hours)
Step-by-step example (70 kg running 30 min)
Running ≈ 9.8 METs. So: 9.8 × 70 × 0.5 = 343 kcal in half an hour, or ≈ 11.4 kcal per minute.
Comparing activities (30 min, 70 kg)
| Activity | MET | Calories |
|---|---|---|
| Light walking | 3.5 | ~123 kcal |
| Cycling, moderate | 7.5 | ~263 kcal |
| Running | 9.8 | ~343 kcal |
| Jump rope | 12 | ~420 kcal |
Why it's an estimate
METs are average values from reference tables (the Compendium of Physical Activities). Your real burn depends on intensity, fitness, temperature and metabolism. Use the number to compare workouts, not as an exact figure.
MET table by activity
The right column shows the burn for a 70 kg person over 30 minutes, so activities can be compared side by side:
| Activity | MET | 70 kg / 30 min |
|---|---|---|
| Yoga | 3.0 | 105 kcal |
| Walking, light (5 km/h) | 3.5 | 123 kcal |
| Brisk walking (6.5 km/h) | 5.0 | 175 kcal |
| Weight training | 5.0 | 175 kcal |
| Dancing | 5.0 | 175 kcal |
| Soccer | 7.0 | 245 kcal |
| Cycling, moderate | 7.5 | 263 kcal |
| Swimming | 8.0 | 280 kcal |
| HIIT | 8.0 | 280 kcal |
| Stair climbing | 8.0 | 280 kcal |
| Running (8–9 km/h) | 9.8 | 343 kcal |
| Jump rope | 12.0 | 420 kcal |
A MET is the ratio between the activity burn and the resting burn. Yoga at 3 METs means spending three times what you would sitting still; jump rope at 12 METs, twelve times.
Gross burn vs net burn
The formula returns the gross burn — it includes the 1 MET the body would spend anyway, sitting on the couch. The extra spend caused by the workout is slightly lower.
For a 70 kg person's 30-minute run: gross ≈ 343 kcal, while resting over the same period would be ≈ 35 kcal. The real gain from training is around 308 kcal. For short workouts the difference is small, but it exists — and it is one reason gym machines tend to show optimistic numbers.
Why this is an estimate, not a measurement
A MET is a population average. Real spend varies with fitness (a trained person burns less on the same run, being more efficient), terrain, temperature, altitude, body composition and technique. Two 70 kg people on the same treadmill can differ by 20% or more.
Use the result as a ruler for comparing activities — jump rope pays more per minute than walking — not as a number to offset your diet down to the calorie.
Examples
- 80 kg, 45 min cycling (7.5 MET): 7.5 × 80 × 0.75 = 450 kcal.
- 60 kg, 1 h weight training (5 MET): 5 × 60 × 1 = 300 kcal.
Frequently asked questions
Why does weight matter?
Moving a heavier body uses more energy, so the same activity burns more calories for a heavier person.
Should I subtract my resting burn?
Strictly, yes: 1 MET is already the resting burn. But the difference is small for short workouts, and most calculators ignore this subtraction.
Does this match my watch or treadmill?
It may differ. Watches use heart rate and their own algorithms; treadmills tend to overestimate. None is exact — all are estimates.
How many calories to lose 1 kg?
Roughly a 7,700 kcal accumulated deficit equals ~1 kg of fat. That combines exercise with diet — rarely from training alone.
Sources and references
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Updated on June 30, 2026 · by Rafael Rossi · Methodology & sources