Calories Burned Calculator
This free calories burned calculator shows how much energy your workout used. Pick your activity, enter your weight and how long you moved, and see the calories you burned, using the same MET research that fitness scientists rely on.
What this calculator does
Every activity has an energy cost, and this tool estimates it for you. It combines three things: the type of activity (how intense it is), your body weight (heavier bodies burn more moving the same distance), and how long you did it. The result is a solid estimate of the calories you burned during that session.
It is perfect for answering everyday questions like "how many calories does a 30-minute walk burn?" or comparing a run against a bike ride, so you can plan workouts that fit your goals.
What your result means
The number is the approximate calories your body used above and beyond simply resting for that time. A few pointers on how to use it:
- For weight loss, burned calories add to the deficit you create by eating a little less. Movement and diet work best together.
- Do not obsess over precision. Treat the figure as a ballpark. What matters most is showing up regularly.
- Bigger isn’t always better. A gentle daily walk you actually keep doing beats an exhausting session you dread and quit.
To see how this fits your daily energy budget, check your TDEE and your daily calorie target.
How calories burned are calculated
We use the science-backed MET method. A MET (Metabolic Equivalent of Task) measures how hard an activity is compared with sitting still. Sitting is 1 MET; brisk walking is about 5 METs, meaning it burns roughly five times the energy of resting.
Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes
Because your weight is part of the formula, the same workout burns more calories for a heavier person than a lighter one. That is why a generic "300 calories per session" claim is often wrong for you specifically.
Typical MET values
| Activity | METs |
|---|---|
| Walking (moderate, 3 mph) | 3.5 |
| Brisk walking (4 mph) | 5.0 |
| Running (6 mph) | 9.8 |
| Cycling (moderate) | 8.0 |
| Swimming (moderate) | 6.0 |
| Jumping rope | 12.3 |
Example calculation
Suppose you weigh 70 kg and go for a 30-minute brisk walk (5 METs).
- Calories = 5 × 3.5 × 70 ÷ 200 × 30
- = 0.0875 × 70 × 30
- = about 184 calories.
Swap that for a 30-minute run at 6 mph (9.8 METs) and you would burn about 360 calories, nearly double, which shows how intensity changes the picture.
Beginner action plan
- Pick one activity you enjoy and can repeat, walking is the easiest place to start.
- Aim for consistency first, for example a 20–30 minute session most days.
- Use the number as motivation, not a rule to earn food back.
- Build gradually. Add a few minutes or a little intensity each week.
- Combine with sensible eating. Pair this with your calorie target for faster, steadier results.
- Follow a real routine. Try our beginner home-workout guide or a weight-loss plan.
Common mistakes to avoid
- Trusting the number too literally. All calorie-burn estimates, including fitness trackers, carry a margin of error.
- Eating back every calorie. This is the fastest way to stall weight loss.
- Only chasing high burns. Enjoyment and consistency matter more than squeezing out maximum calories.
- Ignoring everyday movement. Walking more, taking stairs, and standing add up across the day.
Helpful tips
- Two shorter sessions can be easier to fit in than one long one, and they burn just as much.
- Adding light hills or resistance raises the MET value and the calories burned.
- Strength training burns fewer calories per minute than cardio but builds muscle that raises your resting burn over time.
- Track your steps too, our steps to calories calculator turns a step count into calories.
Walking specifically?
This calculator covers any activity. If you only want walking, the walking calorie calculator is more accurate because it accounts for hills and treadmill incline.
Frequently asked questions
What is a calories burned calculator?
It is a tool that estimates how much energy you use during an activity, based on the activity’s intensity, your body weight, and how long you did it.
How are calories burned calculated?
Using the MET formula: calories = MET × 3.5 × your weight in kg ÷ 200 × minutes. Each activity has a research-based MET value for its intensity.
What is a MET?
A MET, or Metabolic Equivalent of Task, compares an activity to resting. One MET is sitting still; an activity of 5 METs burns about five times as much energy as resting.
How many calories does walking burn?
Roughly 150 to 250 calories for a brisk 30-minute walk, depending on your weight and pace. Enter your details above for a figure tailored to you.
How many calories does running burn?
Running is one of the most efficient burners, often 300 to 500 calories in 30 minutes depending on speed and body weight. It roughly doubles the burn of a brisk walk.
Does body weight affect calories burned?
Yes. Heavier bodies use more energy to perform the same activity, which is why weight is built into the formula and generic numbers are often off.
Are these calorie-burn estimates accurate?
They are good approximations, usually within about 10 to 15 percent. Real burn varies with fitness, terrain, and technique, so treat the result as a reliable ballpark.
How many calories should I burn a day to lose weight?
There is no single number. Weight loss depends on your overall deficit from food and movement combined. Use your calorie target alongside this tool.
Is walking or running better for burning calories?
Running burns more per minute, but walking is gentler, easier to sustain, and something you can do daily. The best choice is the one you will actually keep doing.
Do fitness trackers overestimate calories burned?
Often, yes, especially for strength and mixed workouts. This calculator uses standardised MET values, which give a consistent, evidence-based estimate.
References
MET values are based on the Compendium of Physical Activities (Ainsworth BE, et al.), the standard reference used in exercise science. For activity guidance, see the CDC.
What should I do next?
Nice work. Here is how to turn that effort into a plan.
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New here? Start on our Start Here page or read the complete beginner guide.