Calories Burned Calculator
Estimates the calories you burn during exercise based on your body weight, workout duration, and intensity level. Ideal for tracking energy expenditure across different activities.
About this calculator
This calculator estimates caloric expenditure using a simplified MET-style formula: Calories = weight (kg) × intensity × (duration (min) / 60). The intensity value acts like a MET (Metabolic Equivalent of Task) coefficient — a dimensionless number representing how much harder an activity is compared to resting. For instance, light walking might use an intensity of 3.5, cycling moderately around 6, and running briskly around 9. Dividing duration by 60 converts minutes into hours, since energy expenditure is typically expressed per hour. The result is an approximation; actual calorie burn varies with fitness level, body composition, terrain, and individual metabolism. More precise lab-based measurements use oxygen consumption (VO₂) data, but this formula gives a practical, research-informed estimate suitable for everyday tracking.
How to use
Say you weigh 70 kg, jog for 30 minutes, and the intensity (MET value) for jogging is 7. Step 1 — Convert duration to hours: 30 / 60 = 0.5 h. Step 2 — Apply the formula: 70 × 7 × 0.5 = 245. You burned approximately 245 calories during that jog. If you increase the session to 60 minutes, the result doubles to 490 calories. Heavier individuals burn proportionally more calories for the same effort because the body must move more mass.
Frequently asked questions
How many calories do I burn walking for 30 minutes?
Calorie burn during a 30-minute walk depends heavily on your weight and walking speed. A 70 kg person walking at a moderate pace (MET ≈ 3.5) would burn roughly 70 × 3.5 × 0.5 = 122.5 calories. A 90 kg person at the same pace burns about 157.5 calories. Uphill walking, carrying a backpack, or increasing speed all raise the MET value and therefore the calorie count. Use this calculator with the appropriate intensity value to match your actual activity.
What intensity value should I use for different exercises?
Intensity values in this calculator correspond to MET (Metabolic Equivalent of Task) scores established by exercise science research. Light activities like gentle yoga or slow walking use values around 2–3.5. Moderate activities such as brisk walking, recreational cycling, or dancing fall between 4 and 6. Vigorous activities like running, competitive swimming, or HIIT training range from 7 to 12 or higher. The Compendium of Physical Activities published by researchers at Arizona State University is a reliable reference for specific MET values.
Why do heavier people burn more calories doing the same exercise?
Calorie expenditure is directly proportional to body weight because more mass requires more energy to move. The formula — weight × intensity × time — makes this relationship explicit: doubling weight doubles calories burned, all else being equal. This is true whether you are walking, cycling, or swimming. It also explains why weight loss can slow over time; as you lose mass, each workout burns fewer calories. Adjusting duration or intensity is the key lever to maintain the same caloric deficit as body weight decreases.