Calories Burned Calculator
Estimate calories burned during walking, running, cycling, swimming, lifting and other activities based on your weight.
How calories burned are estimated
Exercise physiologists measure intensity in METs (metabolic equivalents). One MET is the energy you use sitting quietly, about 1 kcal per kilogram of body weight per hour. Running at 6 mph is about 9.8 METs, nearly ten times resting. The values here come from the Compendium of Physical Activities, the standard research reference.
Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes
A 70 kg (154 lb) person running at 6 mph for 30 minutes burns about 9.8 × 3.5 × 70 ÷ 200 × 30 = 360 kcal. Walking briskly for the same time burns about 158 kcal.
Why fitness trackers disagree
Real calorie burn depends on fitness, efficiency, terrain, temperature and body composition. Studies of wrist trackers have found energy estimates can be off by 20–40%. MET-based estimates are similar in accuracy. Use either as a rough guide and judge progress by results over weeks.
Exercise and weight loss
Exercise is excellent for health, but it burns fewer calories than people expect. A 30-minute run roughly equals one large muffin. For weight loss, diet usually has the bigger effect, while exercise helps maintain muscle and keep weight off. Daily movement such as walking and taking the stairs often adds up to more than a gym session.
Frequently asked questions
What burns the most calories?
High-intensity activities such as running, jumping rope, rowing and fast cycling burn the most per minute. Longer moderate activities can burn as much in total.
Does a heavier person burn more calories?
Yes. Moving more body weight takes more energy, so calories burned scale roughly with weight.
Should I eat back the calories I burn?
Partly at most. Exercise estimates are often high, so many people eat back only about half to avoid stalling weight loss.
Last reviewed Oct 20, 2026. Results are estimates; check important decisions with a qualified professional.