Calories Burned Calculator
Pick an activity, enter your weight and the minutes you spent. The page multiplies in the MET value for the activity.
This is an estimate for general information and is not medical advice. Calories used depend on fitness, body shape and conditions.
Worked examples
Brisk walk
70 kg, brisk walk (4.8 MET), 30 minutes
168 kcal
4.8 x 70 x 0.5.
Running at 5 mph
70 kg, running 5 mph (8.5 MET), 30 minutes
298 kcal (297.5)
8.5 x 70 x 0.5.
About Calories Burned Calculator
How many calories did that walk, swim or football match use? This calculator answers with MET values. A MET, or metabolic equivalent of task, compares the energy of an activity with resting. Sitting quietly is 1 MET, and one MET is about one calorie per kilogram of body weight per hour. Calories used equals MET times your weight in kilograms times the hours spent.
The MET values come from the 2024 update of the Compendium of Physical Activities, which lists energy costs measured in studies. Choose from more than 70 activities grouped as walking, running, cycling, swimming, gym and home workouts, yoga and dance, sports and housework. The total includes the energy you would have used just sitting, so the page also shows the amount above resting. This is an estimate and not medical advice.
How to use Calories Burned Calculator
- Choose metric or imperial units and enter your weight.
- Pick the activity from the list. The MET value is shown beside it.
- Enter the minutes you spent.
- Read the calories used, the hourly rate and the amount above resting. Open the table to see every MET value.
Common uses
- Estimating the energy used by a workout
- Comparing two activities for the same time
- Working out how long a walk burns a snack
- Adding exercise to a daily calorie plan
Frequently asked questions
How do you calculate calories burned from METs?
Multiply the MET value by your weight in kilograms and by the time in hours. A 70 kg person on a brisk walk (4.8 MET) for 30 minutes uses 4.8 x 70 x 0.5 = 168 calories.
Why does it include calories I would use at rest?
The MET approach counts the total energy during the activity. The page also shows the amount above resting, which is the extra you burned from doing it.
How accurate is the answer?
It is a guide. Fitness, technique, terrain and temperature all change real energy use, and values are averages from study participants. Watches and gym machines are also estimates, often high.
Where do the MET values come from?
The Compendium of Physical Activities, a research resource that lists the energy cost of activities. This page uses the 2024 adult update. The full list of values used is under the result.
Is this medical advice?
No. It is an estimate and not medical advice. Speak to your GP before starting a new exercise plan if you have a health condition.