Health & Fitness
Estimate calories burned during exercise based on your weight and activity type.
Calories Burned
343kcal
For 30 minutes of running.
Calories burned are estimated using MET (Metabolic Equivalent of Task) values. Actual calories vary by fitness level, intensity, age, and metabolism. These estimates are a starting point, not a medical prescription.
The Calories Burned Calculator uses MET (Metabolic Equivalent of Task) values to estimate energy expenditure. MET is a standardised measure where 1 MET = energy expended at rest. Different activities have different MET values; running has a higher MET (9.8) than walking (3.5) because it demands more energy. By multiplying your weight, MET value, and exercise duration, the calculator gives you an estimate of total calories burned.
Select your activity from the dropdown (each has a preset MET value), enter your body weight in kilograms or pounds, set your exercise duration in minutes, and the calculator multiplies: Calories = MET × weight (kg) × (duration ÷ 60). The result shows total calories burned, calories per hour, and your stats in an easy-to-read display.
Calories Burned = MET × weight (kg) × (duration in minutes ÷ 60)MET is the activity's metabolic equivalent (how many times your resting metabolism the activity demands). Weight must be in kilograms. Duration is divided by 60 to convert minutes to hours, giving you the calorie burn for your exact workout length. For imperial units, pounds are converted to kilograms (÷ 2.20462) before calculation.
| Input | Result | Notes |
|---|---|---|
| Activity: Running (MET 9.8), Weight: 70 kg, Duration: 30 minutes | Calories burned = 9.8 × 70 × 0.5 = 343 kcal | Running for 30 minutes burns roughly 343 calories for a 70 kg person; higher intensity burns more calories. |
| Activity: Walking (MET 3.5), Weight: 70 kg, Duration: 60 minutes | Calories burned = 3.5 × 70 × 1.0 = 245 kcal | An hour of walking burns fewer calories than running but is accessible and sustainable for daily activity. |
| Activity: Cycling (MET 7.5), Weight: 80 kg, Duration: 45 minutes | Calories burned = 7.5 × 80 × 0.75 = 450 kcal | Cycling is a moderate-to-high intensity activity; heavier individuals burn more total calories. |
MET (Metabolic Equivalent of Task) is a ratio of how much energy an activity requires compared to rest. 1 MET = energy at rest. Running (9.8 MET) requires nearly 10 times the energy of rest, while yoga (2.5 MET) requires 2.5 times. Higher MET means faster calorie burn.
MET-based estimates are reliable averages but not exact. Individual variation is ±10–20% depending on fitness level, age, metabolism, terrain, and weather. Use estimates as a starting point, not a precise prescription.
Yes. Heavier bodies expend more total calories for the same activity (the formula includes weight). However, weight alone doesn't determine fitness; combine this with cardiovascular and strength metrics for a complete picture.
The calculator uses average MET values; real intensity varies. Slow jogging is lower MET, sprinting is higher. For the same activity, faster = higher MET and more calories. Interval training increases relative intensity.
This calculator estimates activity burn; weight loss depends on total energy balance (calories in vs. out). Use this alongside a diet tracker, set a realistic deficit (500 kcal/day ≈ 0.5 kg/week loss), and consult a healthcare provider.
Factors like your fitness level, body composition, metabolism, exercise intensity, temperature, and elevation all affect real burn. MET averages don't account for these. Heart-rate monitors and fitness trackers give more personalised estimates.