Calories Burned Calculator

How the Calories Burned Calculator Works

Each activity has a MET value: a measure of how hard it is compared with sitting still. The calculator multiplies that value by your weight and your time.

Calories burned = MET × weight in kg × hours

MET values come from the 2024 Adult Compendium of Physical Activities, the reference researchers use to assign an energy cost to more than 1,000 activities. The result shows the Compendium code for your activity so you can check it. See our Methods and Sources for limits.

Worked Example

A 160-pound person rides a bike at 12 to 13.9 mph for 45 minutes. That activity is 8.0 METs.

1. Convert the weight: 160 lb × 0.4536 = 72.6 kg
2. Convert the time: 45 ÷ 60 = 0.75 hours
3. Multiply: 8.0 × 72.6 × 0.75 = about 435 calories

About 380 of those calories are above what the same person would burn sitting for 45 minutes.

Calories Burned in 30 Minutes by Activity

Total calories for 30 minutes of common activities at four body weights. Double the number for an hour.

Activity	130 lb	160 lb	190 lb	220 lb
Walking, brisk, 3.5 to 3.9 mph	140	175	205	240
Running, 6 mph	275	335	400	465
Bicycling, 12 to 13.9 mph	235	290	345	400
Elliptical, moderate effort	145	180	215	250
Stair climber machine	275	335	400	465
Weight training, 8 to 15 reps	105	125	150	175
Swimming, freestyle, slow	170	210	250	290
Yoga, Hatha	70	85	100	115
Tennis, singles	235	290	345	400
House cleaning, moderate	95	120	140	165

Total Calories or Extra Calories?

Most calculators and trackers report total calories, which includes the energy you would burn anyway. The calculator also shows calories above sitting still. Use that smaller number when you add exercise to a daily calorie target, because your target already covers the energy you use at rest.

Calculators for Specific Activities

For more detail on one activity, use a dedicated calculator. The walking calorie calculator works by pace, time or distance, and the steps to miles calculator converts a step count into distance.

Calories Burned FAQ

Answers to common questions about calories burned during exercise.

How many calories do I burn in a workout?

Multiply the activity’s MET value by your weight in kilograms and the hours you spent. A 160-pound person burns about 335 calories in 30 minutes of running at 6 mph and about 125 in 30 minutes of standard weight training.

What is a MET?

A MET, or metabolic equivalent of task, compares an activity’s energy cost to sitting quietly. Sitting is 1 MET, so an activity rated 6 METs burns about six times as many calories per minute as sitting.

Why does my fitness tracker show a different number?

Trackers estimate calories from heart rate and motion, and studies have found their calorie estimates can be off by 25% or more. This calculator uses research averages. Both are estimates, so treat either number as a range.

Should I eat back the calories I burn?

If you track food, use the “above sitting still” number rather than the total, since your daily calorie target already includes the energy you use at rest. Many people eat back only part of it to allow for estimation error.

Do heavier people burn more calories?

Yes. Calories burned scale directly with body weight, so a 220-pound person burns about 38% more than a 160-pound person doing the same activity for the same time.

Sources

These are the references behind the numbers on this page.

• Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6 to 12. Read the study
• Adult Compendium of Physical Activities, activity codes as listed in each result.

Results are estimates for healthy adults and are not medical advice. See our medical disclaimer.