Calories Burned Calculator
Estimate how many calories you burn during an activity from your weight and how long you do it. Values come from the Compendium of Physical Activities, the standard research reference for the energy cost of activities.
How it works
A MET (metabolic equivalent) compares an activity's energy cost with sitting quietly (1 MET ≈ 1 kcal per kg of body weight per hour). Running at 6 mph is about 9.3 METs — over nine times resting.
Calories = MET × weight (kg) × duration (hours)
MET values used
Values below are taken from the 2024 Adult Compendium of Physical Activities (Herrmann et al., 2024) published tables, with activity codes in brackets. Some differ from the older 2011 edition — for example, running at 6 mph is 9.3 METs in 2024 versus 9.8 in 2011.
| Activity (code) | MET |
|---|---|
| Walking, 2.8–3.4 mph, level, moderate pace (17190) | 3.8 |
| Walking, 3.5–3.9 mph, level, brisk (17200) | 4.8 |
| Hiking, cross country (17080) | 6.0 |
| Running, 5.0–5.2 mph / 12 min per mile (12030) | 8.5 |
| Running, 6–6.3 mph / 10 min per mile (12050) | 9.3 |
| Running, 7.5 mph / 8 min per mile (12080) | 11.8 |
| Cycling, 12–13.9 mph, moderate effort (01030) | 8.0 |
| Stationary bike, general (01200) | 6.8 |
| Swimming laps, freestyle, slow, recreational (18240) | 5.8 |
| Rowing machine, <100 W, moderate (02071) | 5.0 |
| Elliptical trainer, moderate effort (02048) | 5.0 |
| Weight training, multiple exercises, 8–15 reps (02054) | 3.5 |
| Weight lifting, power lifting or body building, vigorous (02050) | 6.0 |
| Yoga, Hatha (02150) | 2.3 |
| Rope jumping, moderate pace, 100–120 skips/min (15551) | 11.8 |
| Basketball, game (15040) | 8.0 |
| Tennis, general, moderate effort (15675) | 6.8 |
| Gardening, general, moderate effort (08245) | 3.8 |
Gross vs. net calories
This formula gives gross calories, including the roughly 1 MET you would burn anyway at rest. For the extra calories from exercise, subtract one MET: (MET − 1) × kg × hours. This matters if you are adding exercise calories to a daily total from the TDEE Calculator.
Why your burn may differ
The Compendium values are averages for adults; they are not adjusted for fitness, efficiency, age, sex or terrain. Fitness trackers estimate differently and often disagree with each other. Use the result as a ballpark.
Calories burned in 30 minutes by body weight
Gross calories from the formula (MET × kg × 0.5 h), using 2024 Compendium METs and exact pound-to-kilogram conversion:
| Activity (MET) | 125 lb (57 kg) | 155 lb (70 kg) | 185 lb (84 kg) |
|---|---|---|---|
| Yoga, Hatha (2.3) | 65 | 81 | 97 |
| Walking, brisk (4.8) | 136 | 169 | 201 |
| Elliptical, moderate (5.0) | 142 | 176 | 210 |
| Cycling 12–13.9 mph (8.0) | 227 | 281 | 336 |
| Running 6 mph (9.3) | 264 | 327 | 390 |
| Rope jumping, moderate (11.8) | 335 | 415 | 495 |
Calories burned and weight loss
Exercise is excellent for health, fitness and keeping weight off, but it burns fewer calories than many people expect: a 30-minute brisk walk is roughly equal to a small snack. Combining moderate activity with modest changes in eating is usually more effective for weight loss than relying on exercise alone. Strength training adds little to calories burned during the session but helps preserve muscle.
Intensity matters more than labels
The same activity can range widely in effort. "Swimming" can be a gentle 5.8 METs or a vigorous 9.8, and cycling ranges from leisurely to racing. Choose the option that best matches how hard you were working, and if in doubt pick the lower one. If your activity is not listed, the Adult Compendium lists over 1,100 activities with their MET values, which you can plug into the formula above.
Worked examples
Example 1: 170 lb person running 6 mph for 30 minutes
77.1 kg × 9.3 × 0.5 h ≈ 359 kcal.
Example 2: 65 kg person brisk walking (3.5 mph) for 45 minutes
65 × 4.8 × 0.75 ≈ 234 kcal.
Example 3: 200 lb person, light weight training for 1 hour
90.7 kg × 3.5 × 1 ≈ 318 kcal.
Limitations
- MET values are averages; individual burn can differ by 10–20% or more.
- Values are gross calories, including resting burn.
- The standard 1 MET definition may overestimate burn for people with higher body fat or older adults.
Who should not rely on this calculator
If you have heart disease, high blood pressure, are pregnant, or are new to exercise, check with a healthcare professional before starting vigorous activity.
Frequently asked questions
How accurate is a calories burned calculator?
It gives an estimate based on average MET values; your actual burn may differ by 10–20% or more.
What is a MET?
A metabolic equivalent: the energy cost of an activity relative to sitting at rest.
Does weight affect calories burned?
Yes. Heavier people burn more calories doing the same activity.
Should I eat back the calories I burn?
Be cautious: estimates are often high, and your activity level may already account for exercise.
Why does my watch show a different number?
Trackers use their own algorithms and heart-rate data, which can vary widely.
Where do the MET values come from?
The Compendium of Physical Activities, a research catalog maintained by exercise scientists.
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. https://pubmed.ncbi.nlm.nih.gov/38242596/
- Adult Compendium of Physical Activities (official website). https://pacompendium.com/