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Calories burned calculator

The math runs in this tab. Nothing is uploaded.

Burned

Calories
151 kcal
Per minute
5 kcal
MET
4.3
Fat equivalent
20 g

Same time, other activities

Jumping rope
413 kcal
Running (10 km/h)
343 kcal
Climbing stairs
308 kcal
Running (8 km/h)
291 kcal
Cycling, moderate (19–22 km/h)
280 kcal
HIIT / circuit training
280 kcal
Basketball
228 kcal
Swimming, freestyle, moderate
203 kcal
Badminton
193 kcal
Dancing
175 kcal
Walking, brisk (5.6 km/h)
151 kcal
Cycling, leisure
140 kcal
Weight training
123 kcal
Housework
116 kcal
Walking, slow (3 km/h)
98 kcal
Yoga (hatha)
88 kcal

kcal = MET × kg × hours. MET values from the 2011 Compendium of Physical Activities.

How to use this tool

Estimate calories burned for an activity and compare it with others. Nothing is uploaded.

  1. Open Calories burned calculator

    Brisk walking, 70 kg and 30 minutes are set. Calories and a list of other activities sit on the right.

  2. Enter your weight and minutes

    Type your weight in kg or switch to lb, and the minutes of activity.

  3. Pick the activity

    Choose from 16 activities. The comparison list shows the same time for every activity. Copy puts the result on the clipboard.

How-to guides

FAQ

How are calories burned calculated?

Calories = MET × body weight in kg × hours. A MET is the energy of an activity relative to rest. Brisk walking is 4.3 MET, so 30 minutes at 70 kg burns about 151 kcal.

Is anything uploaded?

No. The math runs in this tab.

Where do the MET values come from?

From the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference used in research and fitness apps.

How accurate is it?

Within about 20% for most people. Fitness, effort, terrain and body composition all change the real number. Treat it as an estimate.

Does it include calories I would burn anyway?

Yes. MET includes resting energy. Subtract about 1 kcal per kg per hour to see only the extra calories from the activity.