Calories burned calculator
Choose the activity, duration and your weight: we estimate calories burned with the MET method.
For information only
Results are estimates based on general formulas and do not replace the advice of a doctor, dietitian or qualified professional. They are not a diagnosis or treatment. If you have a medical condition, are pregnant or have doubts, talk to a professional before changing your diet or training.
Calories burned calculator
Estimated calories burned
kcal
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Example values
Estimated calories for a 70 kg person in 30 minutes.
| Activity | MET | kcal in 30 min |
|---|---|---|
| Slow walking (3 km/h) | 2.8 | 98 |
| Walking (5 km/h) | 3.5 | 123 |
| Brisk walking (6 km/h) | 4.3 | 151 |
| Hiking | 6 | 210 |
| Running at 8 km/h | 8.3 | 291 |
| Running at 10 km/h | 9.8 | 343 |
| Running at 12 km/h | 11.8 | 413 |
| Easy cycling (16-19 km/h) | 5.8 | 203 |
| Fast cycling (22-25 km/h) | 8 | 280 |
| Swimming (moderate pace) | 5.8 | 203 |
| Rowing machine (moderate) | 7 | 245 |
| Elliptical | 5 | 175 |
| Jump rope | 11.8 | 413 |
| Weights (general training) | 3.5 | 123 |
| Weights (intense training) | 6 | 210 |
| HIIT / circuit | 8 | 280 |
| Yoga | 2.5 | 88 |
| Dancing | 5 | 175 |
| Football (soccer) | 7 | 245 |
| Tennis | 7.3 | 256 |
How it is calculated
MET (metabolic equivalent) expresses how many times more energy an activity uses than rest. Calories are MET × weight (kg) × duration (hours). Values come from the Compendium of Physical Activities and are averages: real intensity, technique and physique affect the result, so it is an estimate.
Frequently asked questions
What is a MET?
It is the unit comparing an activity's energy use with rest (1 MET). Running at 10 km/h is about 9.8 METs.
Why does my smartwatch give a different number?
Watches estimate using heart rate and their own algorithms; the MET method is an average. Both are approximations: always use the same source to compare.
Should I eat back the calories I burned?
Not automatically: it depends on your goal. Your total needs are calculated with TDEE, which already includes your usual activity.
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