Calories Burned Calculator
Estimate the calories you burn walking, running, cycling, swimming and other activities from your weight, the activity and how long you do it, using MET values.
Last updated: October 2026
Calories burned
158.03 kcal
This calculator gives an estimate for general information only. It is not medical advice and does not replace a doctor, pharmacist or other qualified health professional. Always check with them before acting on the result, especially for medication doses, children, pregnancy or a medical condition, and follow the guidelines of your local health authority.
Formula below · 3 sources (pubmed.ncbi.nlm.nih.gov, CDC, fitmum.ku.dk) · Updated Oct 2026
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About this calculator
Every activity has a MET (metabolic equivalent) value: how many times more energy it takes than sitting quietly. 1 MET is defined as 3.5 mL of oxygen per kg of body weight per minute, about 1.05 kcal per kg per hour. The calculator uses the standard exercise-physiology equation:
Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes, which is the same as MET × weight (kg) × 1.05 × hours.
MET values come from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference used in exercise research. A 2024 update of the Compendium revised some values; this page still uses the 2011 figures. Weight in pounds is converted to kilograms first.
With the defaults, a 70 kg (154 lb) person walking briskly at 3.5 mph (4.3 METs) for 30 minutes burns 70 × 4.3 × 1.05 × 0.5 = 158.03 kcal.
This is the gross energy used during the activity, including what your body would have burned at rest anyway (about 1 MET). MET values are averages for adults; fitness, efficiency, terrain and how hard you actually work can move your real figure up or down by 10% to 30% or more. Some sources use MET × kg × hours without the 1.05 factor, which gives a result about 5% lower. Treat the result as an estimate, not medical advice.
| Activity | METs | 130 lb | 160 lb | 200 lb |
|---|---|---|---|---|
| Walking, 2 mph | 2.8 | 87 | 107 | 133 |
| Walking, 3.5 mph | 4.3 | 133 | 164 | 205 |
| Swimming laps, moderate | 5.8 | 180 | 221 | 276 |
| Bicycling, 12–13.9 mph | 8 | 248 | 305 | 381 |
| Running, 6 mph | 9.8 | 303 | 373 | 467 |
| Running, 8 mph | 11.8 | 365 | 450 | 562 |
How to use
Enter your weight and choose kg or lb, pick the activity closest to what you did, and enter how many minutes you spent doing it. If your activity is not listed, the general light, moderate and vigorous options are 3, 5 and 8 METs. Example 1 (defaults): 70 kg, brisk walking at 3.5 mph, 30 minutes. Result: 158.03 kcal (160 lb gives 163.84 kcal). Example 2: 70 kg, running at 6 mph (9.8 METs), 45 minutes. 70 × 9.8 × 1.05 × 0.75 = 540.2 kcal. Example 3: 200 lb (choose lb; 90.7 kg), bicycling at 12 to 13.9 mph (8 METs), 1 hour. 90.7 × 8 × 1.05 × 1 = 762.0 kcal.
Frequently asked questions
What is a MET?
A MET (metabolic equivalent of task) compares an activity's energy cost with sitting quietly, which is 1 MET. Brisk walking at about 4 METs uses about four times the energy of rest. Activities under 3 METs count as light, 3 to under 6 as moderate, and 6 or more as vigorous.
Why do heavier people burn more calories?
Moving more body weight takes more energy, so calories scale with weight. Walking briskly for 30 minutes burns about 123 kcal at 120 lb and about 205 kcal at 200 lb.
Is this more accurate than my fitness watch?
Both are estimates. MET values are averages for adults, and wrist devices estimate from heart rate and motion. Each can be off by a fifth or more for an individual. Use either one to compare workouts, not as an exact count.
How much activity should I get?
U.S. guidelines for adults are at least 150 minutes a week of moderate activity or 75 minutes of vigorous activity, plus muscle-strengthening activity on 2 or more days a week.
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Sources & references
- Ainsworth et al. (2011), 2011 Compendium of Physical Activities, Medicine & Science in Sports & Exercise
- 2011 Compendium of Physical Activities: full list of codes and MET values (PDF)
- 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities
- CDC: Physical activity
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