How many calories did you burn? This free calories burned calculator uses your body weight, the activity’s intensity and your duration to estimate energy used — with per-minute and per-hour rates.
Your activity
min
Estimated calories burned
— kcal
Enter your weight and duration
Per minute
—
Per hour (this pace)
—
Activity intensity
—
Duration
—
A general estimate using standard MET values — actual burn varies with fitness, effort, terrain and individual metabolism. For a personalised plan, a fitness or health professional can help.
Use this free calories burned calculator to estimate how many calories an activity burns. Enter your body weight, choose an activity and add the duration to see an estimate based on standard MET values.
What this calories burned calculator shows you
A calories burned calculator estimates the energy you use during exercise. Because heavier bodies use more energy for the same movement, it factors in your weight, the activity’s intensity (MET value) and the time spent, returning estimated calories burned, plus per-minute and per-hour rates.
How calories burned are calculated
Calories ≈ MET × weight (kg) × time (hours)
A MET (metabolic equivalent) measures how hard an activity is compared with sitting still. Brisk walking is about 3.5 METs, running roughly 9.8. So a 70 kg person walking briskly for 30 minutes burns about 123 calories, while running the same time burns around 343.
Calories burned by activity (per 30 min, 70 kg)
Activity
Approx. MET
~kcal / 30 min
Walking (brisk)
3.5
~123
Hiking
6
~210
Cycling (moderate)
7.5
~263
Swimming laps
8
~280
Running (6 mph)
9.8
~343
HIIT / circuits
8
~280
How to use the calories burned calculator
Enter your body weight (tap the unit to switch kg/lb).
Choose an activity from the list.
Enter how long you did it in minutes.
Read the estimate. Calories and per-minute rate update instantly.
Why estimates vary
Effort and pace within an activity change the real burn a lot.
Fitness level affects how efficiently you move.
Terrain, weather and equipment all play a part.
Individual metabolism means two people rarely burn exactly the same.
Calories-burned terms glossary
Term
What it means
MET
How intense an activity is vs resting.
kcal
A kilocalorie — the “calorie” used on food labels.
Energy expenditure
Calories your body uses.
Calories Burned FAQ
How do I calculate calories burned during exercise?
Multiply the activity's MET value by your weight in kilograms and the time in hours. For example, brisk walking (3.5 METs) for a 70 kg person over 30 minutes burns roughly 123 calories. This calculator does it for you.
How many calories does a workout burn?
It depends on the activity, your weight and how long you go. Heavier bodies and harder activities burn more — running can burn two to three times as much per minute as walking. Enter your details above for an estimate.
Why does body weight affect calories burned?
Moving a heavier body takes more energy, so for the same activity and duration a heavier person generally burns more calories than a lighter one. That's why weight is part of the calculation.
What is a MET?
A MET (metabolic equivalent) measures how intense an activity is compared with sitting at rest. Sitting is 1 MET; brisk walking is about 3.5; running can be 9–10 or more.
How accurate is the estimate?
It's a useful approximation, not an exact figure. Real calorie burn depends on effort, fitness, terrain, technique and individual metabolism, so treat the number as a ballpark.
Is the calories burned calculator free to use?
Yes, this calories burned calculator is completely free, needs no sign-up, and gives instant results directly in your browser.
