Calorie Burn Calculator
Enter your weight, select the activity and exercise duration in minutes.
Calories burned
Calories per hour
Calories per 10 min
Calorie Burn Calculator — Estimate Exercise Energy Expenditure
The calorie burn calculator estimates how many calories you burn during physical activity using MET values (Metabolic Equivalent of Task). MET is a standardized measure of exercise intensity relative to rest — the higher the MET, the more energy the activity demands.
How Do MET Values Work?
A MET value of 1.0 corresponds to sitting quietly at rest, which burns approximately 1 kcal per kilogram of body weight per hour. The calorie expenditure of any activity is calculated with a simple formula:
Calories (kcal) = MET × weight (kg) × time (hours)
Example: A 165 lb (75 kg) person runs for 30 minutes at moderate pace (MET 10):
10 × 75 × 0.5 = 375 kcal
MET Values for 30+ Common Activities
| Activity | MET | Calories / 30 min (155 lb person) |
|---|---|---|
| Sitting (desk work) | 1.3 | 46 |
| Walking slowly (2 mph) | 2.5 | 88 |
| Walking briskly (3.5 mph) | 4.3 | 152 |
| Hiking (moderate terrain) | 5.3 | 187 |
| Cycling (leisure, 10 mph) | 6.8 | 240 |
| Cycling (vigorous, 14+ mph) | 10.0 | 353 |
| Swimming (moderate laps) | 7.0 | 247 |
| Jogging (5 mph) | 8.3 | 293 |
| Running (6 mph) | 9.8 | 346 |
| Running (8 mph) | 11.8 | 416 |
| Yoga (hatha) | 2.5 | 88 |
| Yoga (power / vinyasa) | 4.0 | 141 |
| Weight training (moderate) | 5.0 | 176 |
| Weight training (vigorous) | 6.0 | 212 |
| HIIT / CrossFit | 8.0 | 282 |
| Jump rope | 11.0 | 388 |
| Rowing machine (moderate) | 7.0 | 247 |
| Elliptical trainer | 5.0 | 176 |
| Dancing (moderate) | 4.5 | 159 |
| Basketball (game) | 8.0 | 282 |
| Tennis (singles) | 8.0 | 282 |
| Soccer (casual) | 7.0 | 247 |
| Gardening | 3.5 | 123 |
| Housework (general) | 3.0 | 106 |
| Shoveling snow | 6.0 | 212 |
How to Burn More Calories
Several strategies can increase your calorie expenditure:
- Increase intensity — Running at 8 mph burns 55% more calories than running at 6 mph.
- Add resistance — Wearing a weighted vest or hiking uphill raises MET values.
- Extend duration — Even low-intensity activities add up over time; a 60-minute walk burns more than a 20-minute jog.
- Build muscle — Muscle tissue burns more calories at rest than fat tissue, raising your BMR.
- Try interval training — Alternating high and low intensity (HIIT) can boost post-exercise calorie burn (EPOC).
Important Limitations
MET values are population averages and the calculator does not account for:
- Gender — Men typically burn slightly more due to higher muscle mass
- Age — Metabolism slows approximately 1–2% per decade
- Fitness level — A trained runner is more efficient (burns fewer calories) at the same pace than a beginner
- Environmental factors — Heat, cold, and altitude affect calorie burn
- Body composition — Two people at the same weight but different muscle-to-fat ratios will burn different amounts
Actual calorie expenditure may deviate 10–30% from the estimate. For more precise tracking, consider using a heart-rate monitor or fitness tracker.
Frequently Asked Questions
How many calories should I burn per day to lose weight?
A deficit of about 500 calories per day leads to roughly 1 pound of weight loss per week. This can come from exercise, dietary changes, or a combination of both.
Does walking really burn calories?
Yes. A 155 lb person burns approximately 150 calories walking briskly for 30 minutes. It adds up — a daily 30-minute walk burns over 1,000 calories per week.
Do I keep burning calories after exercise?
Yes. Intense exercise creates an afterburn effect (Excess Post-Exercise Oxygen Consumption, or EPOC) that can elevate your metabolism for hours. HIIT and heavy strength training produce the strongest EPOC.
Are fitness tracker calorie counts accurate?
Studies show wearable devices can be off by 15–30%. They are useful for tracking trends over time but should not be relied upon for exact calorie counts.
Related Tools
- Daily Calorie Needs Calculator — Calculate your total daily calorie needs
- Macro Calculator — Get your protein, carb, and fat targets
- BMR Calculator — Find your resting metabolic rate
- Heart Rate Calculator — Determine your training heart rate zones
- BMI Calculator — Check your body mass index
Sources
- Ainsworth, B.E. et al. (2011). Compendium of Physical Activities: A Second Update. Medicine & Science in Sports & Exercise.
- Compendium of Physical Activities
- Harvard Health: Calories Burned in 30 Minutes