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Estimate the number of calories burned during your favorite activities based on your body weight and the activity's intensity.
Select an activity and enter your weight and workout duration.
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Calorie Burn Factors:
This is an estimate based on the activity and your weight. For more accurate tracking, consider using a fitness tracker or smartwatch.
Everything you need to know
Understanding how many calories you burn during exercise and daily activities is essential for managing your weight, planning your nutrition, and tracking fitness progress. Our calories burned calculator uses MET values (Metabolic Equivalents of Task) — the scientific standard used by exercise physiologists and the World Health Organization — to provide accurate estimates for over 500 different activities.
Unlike generic estimates that assume everyone burns the same number of calories, our calculator factors in your body weight, the specific activity, and its intensity level. A 200-pound person burns significantly more calories walking a mile than a 120-pound person, and our calculator accounts for this difference precisely.
A MET value represents the ratio of your working metabolic rate to your resting metabolic rate. One MET is defined as the energy you burn at rest — approximately 1 calorie per kilogram of body weight per hour.
| Activity | MET Value | Description |
|---|---|---|
| Sitting quietly | 1.0 | Baseline resting metabolism |
| Walking slowly (2 mph) | 2.0 | Light strolling |
| Walking briskly (3.5 mph) | 4.3 | Purposeful walking |
| Light cycling | 6.0 | Leisurely bike ride |
| Jogging (5 mph) | 8.0 | Moderate running pace |
| Swimming laps | 8.0 | Moderate effort |
| Running (6 mph) | 9.8 | 10-minute mile pace |
| High-intensity interval training | 11.0 | HIIT workouts |
| Jumping rope | 12.3 | Vigorous skipping |
| Sprinting | 15.0 | Maximum effort running |
Formula: Calories burned per minute = (MET × 3.5 × weight in kg) ÷ 200
This calculator uses the MET (Metabolic Equivalent) Formula:
Calories Burned = (MET × 3.5 × Weight in kg) ÷ 200 × Duration in minutes
Where:
Choose from hundreds of activities organized by category:
Calories burned are directly proportional to body weight. Heavier individuals burn more calories performing the same activity because their bodies require more energy to move.
Input the number of minutes you performed the activity. The calculator multiplies the per-minute burn rate by your total time.
The calculator instantly shows your estimated calories burned based on the MET value for your selected activity, your body weight, and workout duration.
| Activity | 30 Minutes | 60 Minutes |
|---|---|---|
| Walking (3.5 mph) | 140 calories | 280 calories |
| Running (5 mph) | 300 calories | 600 calories |
| Running (7 mph) | 430 calories | 860 calories |
| Cycling (12-14 mph) | 280 calories | 560 calories |
| Swimming laps (moderate) | 220 calories | 440 calories |
| Weightlifting (vigorous) | 220 calories | 440 calories |
| Yoga (Hatha) | 140 calories | 280 calories |
| Basketball (game) | 250 calories | 500 calories |
| Tennis (singles) | 260 calories | 520 calories |
| Elliptical trainer | 270 calories | 540 calories |
| Jumping rope | 350 calories | 700 calories |
| HIIT workout | 300 calories | 600 calories |
| Gardening | 165 calories | 330 calories |
| Cleaning house | 135 calories | 270 calories |
| Activity | 30 Minutes | 60 Minutes |
|---|---|---|
| Walking (3.5 mph) | 165 calories | 330 calories |
| Running (5 mph) | 355 calories | 710 calories |
| Running (7 mph) | 510 calories | 1,020 calories |
| Cycling (12-14 mph) | 335 calories | 670 calories |
| Swimming laps (moderate) | 265 calories | 530 calories |
| Weightlifting (vigorous) | 265 calories | 530 calories |
| Basketball (game) | 300 calories | 600 calories |
| Jumping rope | 420 calories | 840 calories |
After intense exercise, your body continues burning extra calories at an elevated rate for hours. This is called Excess Post-exercise Oxygen Consumption (EPOC).
| Activity Type | EPOC Duration | Extra Calories Burned |
|---|---|---|
| Low-intensity steady state (LISS) | 0-30 minutes | Minimal |
| Moderate-intensity cardio | 30-60 minutes | 5-10% of workout burn |
| High-intensity interval training (HIIT) | 2-24 hours | 10-15% of workout burn |
| Heavy resistance training | 24-48 hours | 10-15% of workout burn |
Example: A 60-minute HIIT session that burns 600 calories during the workout may burn an additional 60-90 calories over the next several hours through EPOC.
If you are new to exercise, consistency matters more than intensity. Walking, light cycling, and swimming are sustainable activities that burn meaningful calories without excessive strain.
HIIT workouts provide maximum calorie burn in minimal time. A 20-minute HIIT session can burn as many calories as 40 minutes of moderate steady-state cardio, plus additional EPOC benefits.
Treadmills, ellipticals, and bikes often overestimate calorie burn by 15-30%. They rarely account for individual factors like fitness level, body composition, and efficiency.
If you do 60 minutes at the gym but rest 2 minutes between every set, your actual active time may be only 40 minutes. Log only the time you are actively exercising.
That "brisk walk" might actually be a leisurely stroll. Be honest about your effort level for accurate estimates.
Steps taken throughout the day are already included in your TDEE activity multiplier. Counting them again as "exercise" leads to double-counting calories.
To lose one pound of fat per week, you need a 500-calorie daily deficit. You can achieve this through:
If you are eating at maintenance or in a surplus:
Calculators using MET values are accurate within 10-15% for most people. The biggest variables are individual fitness level (fitter people burn fewer calories doing the same activity) and body composition.
Paradoxically, yes. Less fit individuals often burn more calories performing the same activity because their bodies are less efficient. As you get fitter, your calorie burn for the same workout may decrease slightly.
No. Sweating is your body's cooling mechanism and depends on temperature, humidity, and genetics. You can burn significant calories without sweating much (swimming, cold-weather walking).
If your goal is weight loss and you already calculated a calorie target, eating back all exercise calories can cancel your deficit. A conservative approach is to eat back 50% of estimated exercise calories or none at all.
Cardio typically burns more calories per minute during the activity. However, weight training increases muscle mass, which raises your resting metabolic rate over time. For long-term weight management, both are important.