How this calories burned calculator works
This calculator uses a simple formula:
Calories = MET × body weight (kg) × hours
MET stands for metabolic equivalent. It tells you how hard an activity is compared with sitting still. Every activity in the list has a MET value from the 2024 Adult Compendium of Physical Activities, a large research catalog of the energy cost of common activities.
Here is an example for walking at 2.8 to 3.4 mph (4.5 to 5.5 km/h), which has a MET of 3.8. A person who weighs 154 lb (70 kg) walks for 30 minutes:
3.8 × 70 × 0.5 = 133 calories
A heavier person burns more doing the same activity, because they move more weight. That is why the calculator asks for your weight.
What's in the list
You can choose from more than 40 activities, grouped by type:
- Walking: from 2.5 mph (4 km/h) up to very brisk, plus hiking, stairs, and walking the dog
- Running: jogging and paces from 5 to 10 mph (8 to 16 km/h)
- Cycling: outdoor speeds, stationary bike, and spin class
- Gym: weights, circuits, elliptical, rowing, and bodyweight exercises
- Mind and body: yoga, power yoga, sun salutations, and Pilates
- Swimming, sports, and everyday tasks like dancing and vacuuming
The table under your result shows every activity in the same group for the same time. It makes it easy to compare, for example, a slow walk and a brisk one.
What your result means
Your result is an estimate. Real burn can be higher or lower based on your fitness, the terrain, the weather, and how hard you push. It also includes the calories your body would burn at rest during that time. So the extra burn from the workout itself is a bit lower than the number shown.
Tips for using your number
- Pick the pace that best matches what you did, not what you hoped to do.
- Use it to compare activities, not to plan exact meals.
- For daily calorie needs, use our TDEE calculator, which already counts your usual activity.
- Drink water during longer or hotter workouts. Our water intake calculator shows daily needs.
Want to know more about walking? Read our guide on how many calories walking burns.