Choose an activity, enter your weight and how long you did it for, and get an estimate of the calories (and kilojoules) you burned, using standard MET values.
Results are estimates for planning. Check the figures before you make a financial or health decision.
How the Calories burned calculator works
The calculator uses the MET method:
calories (kcal) = MET × weight in kg × hours
A MET (metabolic equivalent) compares the effort of an activity with sitting at rest, which is 1 MET. A higher MET means a harder activity. The values in the list are rounded figures from the Compendium of Physical Activities, and you can enter your own MET value instead.
- Weight can be entered in kilograms, pounds, or stones and pounds, and is converted to kilograms.
- Duration is hours plus minutes, up to 24 hours.
- Kilojoules are kcal × 4.184.
- The main figure includes the energy you would have used at rest. The net figure takes off 1 MET to show only the extra energy used.
This is an average-based estimate: fitness, technique, terrain, wind and body composition all change the real figure.
Worked example
Using the default values in the calculator above:
| Input | Value |
|---|---|
| Activity | Running, 6 mph (9.7 km/h) (MET 9.8) |
| Weight unit | Kilograms |
| Your weight | 70 |
| Duration: hours | 0 h |
| Duration: minutes | 30 min |
Estimated calories burned: 343 kcal
| Activity | Running, 6 mph (9.7 km/h) |
|---|---|
| MET value | 9.8 |
| Energy in kilojoules | 1,435 kJ |
| Above resting (net) | 308 kcal |
| Per hour | 686 kcal |
| Weight used | 70 kg |
Tips and common mistakes
Treat the answer as a rough guide, not a precise reading. Fitness trackers and gym machines often give higher numbers than this method, so do not rely on any single figure to decide how much to eat. For weight loss, the net figure is closer to the extra energy an activity adds on top of your normal day. Pick the activity closest to what you really did: a gentle cycle and a hard ride are very different. Include only the active time, not rests. This is general information, not medical advice.
Frequently asked questions
How many calories do I burn in 30 minutes?
It depends on the activity and your weight. The formula is MET × weight in kg × 0.5 hours, so a heavier person or a harder activity burns more.
What is a MET?
A MET is the energy used compared with sitting at rest. Walking briskly is around 4 to 5 METs, which means about four to five times your resting rate.
Why is my watch figure different?
Watches estimate from heart rate and movement and use their own models. The MET method uses average values for the activity, so the two will rarely match exactly.
Guides that help
- Calories and TDEE: how many calories do you need?
- Heart rate zones explained: how to find your maximum and train by zone