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Calories Burned Calculator

See how many calories you burn for any activity, based on your weight and time.

Your workout

Activity

Units

Body weight (kg)

Duration — 30 minutes

Calories burned

0 calories

— —

Light<3 Moderate3–6 Vigorous6–9 Very hard9+

⏱️ Per hour at this pace—

🍫 That's about—

👟 Roughly equal to—

Estimates use MET (Metabolic Equivalent) values — the science-standard way to compare activity intensity. Real burn varies with effort, fitness and terrain.

Same time, your weight — calories by activity

Activity	MET	Calories

Calories each activity would burn in the same duration at your current weight — your selected activity is highlighted. Higher-MET activities burn more per minute.

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How are calories burned calculated?

This calculator uses MET values (Metabolic Equivalent of Task). One MET is the energy you burn at rest. An activity with a MET of 8 burns roughly 8× the calories of sitting still. The formula is:

Calories/min = MET × 3.5 × weight(kg) ÷ 200

So a heavier person burns more calories doing the same activity, and higher-intensity activities (higher MET) burn more per minute.

MET values of common activities

Walking (5 km/h): 3.5 · Brisk walking: 5.0 · Hiking: 6.0
Jogging: 7.0 · Running (9.5 km/h): 9.8 · HIIT: 9.0
Cycling (moderate): 7.5 · Swimming: 8.0 · Jump rope: 12.3

Does this include my resting calories?

MET-based estimates include the calories you'd burn at rest during that time, so it's your total burn for the activity window.