Calorie Burn Calculator
Calculate calories burned during various exercises and physical activities.
About this calculator
How many calories does a walk, a run or a swim burn? This calculator estimates it from your body weight, the time you spend and the activity, using MET values, the standard way sports scientists compare exercise.
One MET is the energy you use sitting still. Brisk walking is about 4.5 METs and running at 10 km/h about 10 METs, so a given hour of running burns more than twice as much as walking. Heavier people burn more for the same activity, because they move more mass.
How to use it
- Enter your Weight in kg.
- Enter the Duration in minutes.
- Choose the Activity.
- Press Calculate to see the calories burned.
MET formula
Calories = MET × weight(kg) × duration(hours). The MET value comes from the activity: walking briskly 4.5, running 10 km/h about 10, cycling at moderate pace about 7 and so on. The result is gross calories, including what you would have burned resting.
Worked example
70 kg for 30 minutes of brisk walking
| MET value | 4.5 |
| Calories burned | 158 kcal |
| Same time running (10 MET) | 350 kcal |
A 30-minute walk burns about as many calories as a banana and a half. Exercise helps health in many ways beyond calories, so do not judge a workout only by this number.
Tips and common mistakes
- Treat the figure as an estimate. Fitness level and terrain change the real burn.
- Gross calories include resting burn. The extra from exercise alone is roughly MET minus one.
- Trackers can overestimate by 20% or more.
- Do not eat back all the calories you think you burned.
- Choose an activity you will repeat. Consistency beats intensity.
Frequently asked questions
How are calories burned calculated?
Calories = MET × body weight in kg × hours. MET depends on the activity.
Does a heavier person burn more?
Yes, because moving more weight takes more energy.
Which exercise burns the most calories?
Running, swimming hard and cycling fast burn the most per hour.
How many calories does walking burn?
About 150 to 200 per 30 minutes at a brisk pace for a 70 kg adult.
Is MET exact?
No. It is an average across many people.
Do I burn calories after exercise?
Slightly. The effect is small after moderate exercise and larger after hard training.