How many calories do you burn exercising? Choose an activity, enter your weight and how long you did it, and this calculator will estimate the calories burned using research-based MET values.
Calories Burned Calculator
Uses MET values from the Compendium of Physical Activities. Your actual burn depends on intensity and fitness.
How Calories Burned Are Calculated
Each activity has a MET (metabolic equivalent) value. One MET is the energy you use sitting still. Brisk walking is about 5 METs, so it burns roughly five times more than resting. The formula is:
Calories per minute = MET x 3.5 x body weight (kg) / 200
MET values come from the Compendium of Physical Activities, the standard reference used by researchers.
Calories Burned in 30 Minutes (155 lb Person)
| Walking (3 mph) | ~130 |
| Brisk walking (4 mph) | ~185 |
| Cycling (12-14 mph) | ~280 |
| Running (6 mph) | ~360 |
| Swimming laps | ~305 |
| Weight training | ~130-220 |
| Yoga | ~110 |
Exercise and Weight Loss
Exercise burns fewer calories than most people expect. A 30-minute run burns about the same as a large slice of pizza. It is still hugely valuable for heart health, muscle and mood, and pairing it with a sensible calorie target works best. See our weight loss calculator, and fuel your workouts with ideas from top foods for athletes.
Frequently Asked Questions
How many calories does walking 10,000 steps burn?
Roughly 300 to 500 calories, depending on your weight and pace.
Do fitness trackers measure calories accurately?
They give a rough estimate, often off by 20% or more. Use them for trends rather than exact numbers.
Does a heavier person burn more calories?
Yes. Moving more body weight takes more energy, so heavier people burn more calories doing the same activity.
Which exercise burns the most calories?
Running, swimming laps, fast cycling and HIIT burn the most per minute.
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