Calories Burned Calculator: Walking, Running, Gym and 80+ Activities
Free calories burned calculator: pick from 80+ activities (walking, running, cycling, swimming, gym, sports, housework) and see calories burned for your weight using MET values. Build a weekly plan, see the 150-minute guideline, and how long to burn any number of calories.
Pick your activities
Your activities
Calories in 30 minutes, at your weight
The most demanding activities in the list; your picks are highlighted. Tap an activity bar's name in the list above to add it.
How long to burn…
How calories burned are calculated
Every activity has a MET value (metabolic equivalent): how many times harder than sitting at rest it is. One MET is about 1 kcal per kg of body weight per hour. The formula is:
calories = MET × weight (kg) × hours
Example: running at 6 mph (MET 9.8) for 30 minutes at 70 kg burns 9.8 × 70 × 0.5 = 343 kcal. The MET values come from the Compendium of Physical Activities, the research standard, rounded.
Total burn or extra (net) burn?
Total burn (the default) counts all calories your body uses during the activity, including what you would have burned anyway. Extra (net) counts only the part above sitting still (MET − 1), which is the number to use if you want to know how much an activity adds to your normal day. Most apps and gym machines show the total.
The 150-minute guideline
The World Health Organization recommends at least 150–300 minutes a week of moderate activity (MET 3–5.9) or 75–150 minutes of vigorous activity (MET 6+). The progress bar counts vigorous minutes double, as the guidelines do, and ignores light activity.
Questions
- How accurate is this?
- It is an estimate: your fitness, body composition, technique, terrain and temperature change the real number by 10–20%. It is best for comparing activities and planning, not exact tracking.
- Does a heavier person burn more?
- Yes. Calories scale with body weight for the same activity and time.
- How many calories is a pound of fat?
- About 3,500 kcal (7,700 per kg), so burning 500 extra calories a day is roughly half a kilo (1 lb) a week, if eating stays the same.
- Is my data private?
- Yes. Everything stays in this browser.
General information, not medical advice. Related: TDEE Calculator · Heart Rate Zone Calculator · Running Pace Calculator