Calories Burned Calculator
- Updated
- Imperial and metric
- Free, no sign-up
Results
About 183 calories burned: Walking, brisk, 3.5–3.9 mph, 30 min at 160 lb (4.8 METs).
| Activity | METs | kcal |
|---|---|---|
| Walking, brisk, 3.5–3.9 mph | 4.8 | 183 |
| Running, 6 mph (10 min/mile) | 9.3 | 354 |
| Cycling, 12–13.9 mph, moderate effort | 8 | 305 |
| Swimming laps, freestyle, slow | 5.8 | 221 |
| Elliptical trainer, moderate effort | 5 | 191 |
| Weight training, multiple exercises, 8–15 reps | 3.5 | 133 |
| HIIT (burpees, mountain climbers, Tabata), vigorous | 11 | 419 |
| Tennis, general | 6.8 | 259 |
| Golf, walking and carrying clubs | 4.3 | 164 |
| Yoga, general | 2.3 | 88 |
| Mowing the lawn, walking, moderate | 5.5 | 210 |
| House cleaning, general | 3.3 | 126 |
This is an estimate. MET values are averages measured in groups of adults aged 19 to 59; your own burn depends on fitness, body composition, technique, terrain and how hard you actually work. Fitness trackers and gym machines use their own formulas and often disagree.
This is an estimate from a published formula, not medical advice. Talk to a doctor or registered dietitian about your own situation.
How to use the calories burned calculator
- Pick an activity from the list of 60, or choose "Other" and enter a MET value from the Compendium.
- Enter how many minutes you did it for and your body weight in pounds or kilograms.
- Read the total, the calories per hour and the calories above what you would burn at rest. The table compares other activities for the same time.
Calories burned formula
Total kcal = kcal per minute × minutes
Above resting = (MET − 1) × 3.5 × kg ÷ 200 × minutes
A MET (metabolic equivalent of task) compares an activity's energy cost with sitting quietly, which is 1 MET. One MET is taken as 3.5 mL of oxygen per kilogram per minute, and each liter of oxygen releases about 5 kcal, which is where 3.5 ÷ 200 comes from. A brisk walk at 3.5–3.9 mph is 4.8 METs, so it uses 4.8 times the energy of sitting still. The Physical Activity Guidelines for Americans class 3.0–5.9 METs as moderate and 6 or more as vigorous.
Worked example
Someone who weighs 155 lb (70.3 kg) runs at 6 mph, a 10-minute mile, for 45 minutes. The Compendium gives running at 6–6.3 mph (code 12050) 9.3 METs, so they burn 9.3 × 3.5 × 70.3 ÷ 200 = 11.4 kcal a minute, or about 515 kcal in 45 minutes. About 460 kcal of that is on top of what they would have burned sitting down.
Calories burned in 30 minutes
| Activity | METs | 125 lb (57 kg) | 155 lb (70 kg) | 185 lb (84 kg) |
|---|---|---|---|---|
| Walking, brisk, 3.5–3.9 mph | 4.8 | 143 | 177 | 211 |
| Running, 6 mph (10 min/mile) | 9.3 | 277 | 343 | 410 |
| Cycling, 12–13.9 mph, moderate effort | 8 | 238 | 295 | 352 |
| Swimming laps, freestyle, slow | 5.8 | 173 | 214 | 256 |
| Elliptical trainer, moderate effort | 5 | 149 | 185 | 220 |
| Weight training, multiple exercises, 8–15 reps | 3.5 | 104 | 129 | 154 |
| HIIT (burpees, mountain climbers, Tabata), vigorous | 11 | 327 | 406 | 485 |
| Tennis, general | 6.8 | 202 | 251 | 300 |
| Golf, walking and carrying clubs | 4.3 | 128 | 159 | 189 |
| Yoga, general | 2.3 | 68 | 85 | 101 |
| Mowing the lawn, walking, moderate | 5.5 | 164 | 203 | 242 |
| House cleaning, general | 3.3 | 98 | 122 | 145 |
All activities and their MET values
Codes and MET values are from the 2024 Adult Compendium of Physical Activities (Herrmann et al., 2024). The last column is for a 155 lb (70 kg) adult.
| Activity | Category | Code | METs | kcal per hour |
|---|---|---|---|---|
| Walking, 2.5 mph (24 min/mile) | Walking and hiking | 17170 | 3 | 221 |
| Walking, moderate pace, 2.8–3.4 mph | Walking and hiking | 17190 | 3.8 | 281 |
| Walking, brisk, 3.5–3.9 mph | Walking and hiking | 17200 | 4.8 | 354 |
| Walking, very brisk, 4.0–4.4 mph | Walking and hiking | 17220 | 5.5 | 406 |
| Walking the dog | Walking and hiking | 17165 | 3 | 221 |
| Hiking, normal pace, no load | Walking and hiking | 17082 | 5.3 | 391 |
| Backpacking, hiking with a daypack | Walking and hiking | 17012 | 7.8 | 576 |
| Stair climbing, general | Walking and hiking | 17131 | 6.8 | 502 |
| Jogging, general | Running | 12020 | 7.5 | 554 |
| Running, 5 mph (12 min/mile) | Running | 12030 | 8.5 | 627 |
| Running, 6 mph (10 min/mile) | Running | 12050 | 9.3 | 687 |
| Running, 6.7 mph (9 min/mile) | Running | 12060 | 10.5 | 775 |
| Running, 7.5 mph (8 min/mile) | Running | 12080 | 11.8 | 871 |
| Running, 8.6 mph (7 min/mile) | Running | 12100 | 12.5 | 923 |
| Running, 10 mph (6 min/mile) | Running | 12120 | 14.8 | 1,093 |
| Cycling, leisure, under 10 mph | Cycling | 01010 | 4 | 295 |
| Cycling, 12–13.9 mph, moderate effort | Cycling | 01030 | 8 | 591 |
| Cycling, 14–15.9 mph, vigorous effort | Cycling | 01040 | 10 | 738 |
| Stationary bike, general | Cycling | 01200 | 6.8 | 502 |
| Spin class (stationary bike) | Cycling | 01270 | 9 | 664 |
| Elliptical trainer, moderate effort | Gym and fitness | 02048 | 5 | 369 |
| Elliptical trainer, vigorous effort | Gym and fitness | 02049 | 9 | 664 |
| Rowing machine, moderate (under 100 W) | Gym and fitness | 02071 | 5 | 369 |
| Rowing machine, vigorous (100–149 W) | Gym and fitness | 02072 | 7.5 | 554 |
| Weight training, multiple exercises, 8–15 reps | Gym and fitness | 02054 | 3.5 | 258 |
| Weight lifting, power lifting or bodybuilding, vigorous | Gym and fitness | 02050 | 6 | 443 |
| Calisthenics (burpees, jumping jacks), vigorous | Gym and fitness | 02020 | 7.5 | 554 |
| Circuit training, vigorous | Gym and fitness | 02040 | 7.5 | 554 |
| HIIT (burpees, mountain climbers, Tabata), vigorous | Gym and fitness | 02214 | 11 | 812 |
| Jumping rope, general | Gym and fitness | 02068 | 11 | 812 |
| Zumba class | Gym and fitness | 02310 | 6.5 | 480 |
| Yoga, general | Gym and fitness | 02175 | 2.3 | 170 |
| Pilates, general | Gym and fitness | 02105 | 2.8 | 207 |
| Swimming laps, freestyle, slow | Swimming and water | 18240 | 5.8 | 428 |
| Swimming laps, freestyle, fast | Swimming and water | 18230 | 9.8 | 723 |
| Swimming, leisurely, not laps | Swimming and water | 18310 | 6 | 443 |
| Water aerobics | Swimming and water | 18355 | 5.5 | 406 |
| Kayaking, moderate effort | Swimming and water | 18100 | 5 | 369 |
| Basketball, general | Sports | 15055 | 7.5 | 554 |
| Soccer, casual | Sports | 15610 | 7 | 517 |
| Tennis, general | Sports | 15675 | 6.8 | 502 |
| Badminton, social | Sports | 15030 | 5.5 | 406 |
| Golf, walking and carrying clubs | Sports | 15265 | 4.3 | 317 |
| Table tennis | Sports | 15660 | 4 | 295 |
| Squash, general | Sports | 15652 | 7.3 | 539 |
| Martial arts, moderate pace | Sports | 15430 | 10.3 | 760 |
| Rock climbing, low to moderate difficulty | Sports | 15537 | 5.8 | 428 |
| Bowling, indoor | Sports | 15092 | 3.8 | 281 |
| Ballroom dancing, slow | Dancing | 03040 | 3 | 221 |
| Salsa dancing with a partner | Dancing | 03090 | 4.8 | 354 |
| Downhill skiing or snowboarding, moderate | Winter sports | 19160 | 6.3 | 465 |
| Cross-country skiing, moderate | Winter sports | 19090 | 8.5 | 627 |
| Ice skating, general | Winter sports | 19030 | 7 | 517 |
| House cleaning, general | Home and garden | 05030 | 3.3 | 244 |
| Vacuuming | Home and garden | 05043 | 3 | 221 |
| Mowing the lawn, walking, moderate | Home and garden | 08095 | 5.5 | 406 |
| Gardening, moderate effort | Home and garden | 08245 | 3.8 | 281 |
| Shoveling snow by hand, moderate | Home and garden | 08195 | 5.3 | 391 |
| Sitting quietly | Resting | 07021 | 1 | 74 |
| Sleeping | Resting | 07030 | 1 | 74 |
How much activity is recommended?
The Physical Activity Guidelines for Americans advise adults to get at least 150 to 300 minutes of moderate-intensity aerobic activity a week, or 75 to 150 minutes of vigorous activity, or a mix of the two, plus muscle-strengthening activity on two or more days a week. In MET terms, 150 minutes of brisk walking (4.8 METs) is moderate activity; for a 155 lb adult it burns about 886 kcal across the week. Choosing activities you enjoy and can keep up matters more than the calorie figure for any one session.
How accurate is it?
- It is an estimate. MET values are averages from studies of adults aged 19 to 59. Fitness, technique, body composition, terrain, wind and how hard you really push all change the result. Adults 60 and over have a separate Older Adult Compendium.
- The 3.5 mL/kg/min baseline is an average. The Compendium's authors note that many people's measured resting rate is lower, so standard METs can misjudge the effort, more often for people who are older, less fit or overweight, and for women.
- Count active time. For sports and gym sessions, leave out long rests between sets or plays, or choose a lighter activity.
- Don't double count. If you plan meals with the TDEE calculator, its activity level already includes your usual exercise.
Exercise has benefits well beyond calories, and the number on a calculator or tracker is a rough guide. To set a daily intake, use the calorie calculator. This is not medical advice; talk to a doctor or registered dietitian.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci 2024;13(1):6–12. pacompendium.com.
- US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018).
Frequently asked questions
How are calories burned calculated?
Multiply the activity’s MET value by 3.5, by your weight in kilograms, and divide by 200 to get calories per minute. Running at 6 mph is 9.3 METs in the 2024 Compendium, so a 155 lb (70.3 kg) person burns about 9.3 × 3.5 × 70.3 ÷ 200 = 11.4 kcal a minute, or about 515 kcal in 45 minutes.
How many calories does walking burn?
A brisk walk at 3.5–3.9 mph is 4.8 METs. For 30 minutes that is about 143 kcal at 125 lb, 177 kcal at 155 lb and 211 kcal at 185 lb. A slower 2.5 mph walk (3 METs) burns about 111 kcal in 30 minutes at 155 lb.
What is a MET?
A metabolic equivalent of task compares an activity with sitting quietly, which is 1 MET. An activity of 6 METs uses about six times as much energy as rest. The Physical Activity Guidelines for Americans call 3.0–5.9 METs moderate and 6 or more vigorous.
Why does my fitness tracker show a different number?
Trackers and gym machines use their own formulas, often based on heart rate or movement, and no method is exact. MET values are averages from groups of adults, so your real burn can be noticeably higher or lower depending on fitness, technique, terrain and effort. Treat every figure as an estimate.
Do heavier people burn more calories?
Yes, for weight-bearing activities, because moving more mass takes more energy. In the MET formula calories rise in proportion to body weight: 30 minutes of brisk walking is about 143 kcal at 125 lb but 211 kcal at 185 lb.