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How to calculate calories burned during exercise

You want to know what a workout burns. You will pick an activity, enter your weight and minutes, and read the calories from its MET value. 30 minutes of running at 10 km/h at 70 kg burns about 343 kcal. Nothing leaves this tab.

6-minute read

Today's result Calories burned, calories per minute, the MET value, a fat equivalent and the same minutes for 15 other activities.

Open the calories burned calculator after the workout or while planning it. MET values are averages; your real burn can differ by 20% or more. Nothing is uploaded.

Open Calories burned calculator
Contents

  1. Know what a MET is

    One MET is the energy you use sitting still, about 1 kcal per kg per hour. Running at 10 km/h is 9.8 MET, nearly ten times rest. Calories = MET × kg × hours.

    Calories = MET × kg × hours; one MET ≈ 1 kcal per kg per hour at rest.
    Calories = MET × kg × hours; one MET ≈ 1 kcal per kg per hour at rest.

  2. Open Calories burned calculator on cv.cm

    Brisk walking, 70 kg and 30 minutes are set. The result and a comparison list sit on the right. Nothing is uploaded.

    Open Calories burned calculator

  3. Enter weight and minutes

    Type your weight in kg or switch to lb, and the minutes. Heavier people burn more for the same activity, because the formula scales with weight.

  4. Pick the activity

    Choose from 16 activities with MET values from the 2011 Compendium of Physical Activities. Running at 10 km/h for 30 minutes at 70 kg: 9.8 × 70 × 0.5 = 343 kcal.

  5. Compare activities

    The list below shows the same 30 minutes for every activity, highest first: jumping rope 413, running 343, cycling 280, swimming 203, yoga 88.

    30 minutes at 70 kg: jumping rope 413, running 343, cycling 280, swimming 203, yoga 88 kcal.
    30 minutes at 70 kg: jumping rope 413, running 343, cycling 280, swimming 203, yoga 88 kcal.

  6. Subtract rest if you want the extra only, then copy

    MET counts the energy you would burn anyway. For the extra from exercise only, subtract about 1 kcal per kg per hour: 35 kcal for 30 minutes at 70 kg. Copy puts the result on the clipboard.

Use with these tools

FAQ

Can I calculate calories burned free online?

Yes. cv.cm does the math in this tab. Nothing is uploaded.

How many calories does 30 minutes of running burn?

About 343 kcal at 10 km/h for a 70 kg person; about 290 at 60 kg.

What is a MET?

The energy of an activity compared with sitting still. 1 MET is about 1 kcal per kg per hour.

How accurate is it?

Within about 20% for most people. Fitness, effort and terrain change the real number.

Where do the values come from?

The 2011 Compendium of Physical Activities by Ainsworth and colleagues.