How to use the calories burned calculator
- Choose an Activity. The list is grouped into walking, running, cycling, water, gym, yoga and dance, sports, and housework, and every row uses a published MET value.
- Enter your Body weight and tap lb or kg. The number converts when you switch units.
- Enter the Duration (minutes). For an hour and a half, type 90. For interval sessions, include the rest periods.
- Read Calories burned. The tiles underneath show calories per minute, per hour and above resting, and everything updates as you type.
How the calculation works
A MET (metabolic equivalent of task) compares the energy cost of an activity with sitting quietly, which counts as 1 MET. The 2024 Adult Compendium of Physical Activities lists MET values for hundreds of activities and treats 1 MET as 1 kcal per kilogram of body weight per hour. The calculator applies:
Calories burned = MET × weight in kg × hours
Above resting uses the same formula with MET minus 1, because you would have burned 1 MET sitting still anyway. Pounds are converted at 0.4536 kg per pound.
Worked example
The page opens with Running, 6 mph (10 min/mile), 160 lb and 30 minutes. 160 lb is 72.57 kg, and the Compendium rates that pace at 9.3 METs, so 9.3 × 72.57 × 0.5 hours = 337 calories. The tiles show 11.2 per minute, 675 per hour and 301 above resting.
Limits and edge cases
- MET values are averages measured in adults aged 19 to 59. Your fitness, technique, terrain, wind and incline can move the real number up or down.
- Only activity and body weight are used. Age, sex, body composition and heart rate are not.
- The result covers the activity itself and does not add the extra calories burned while you recover from hard sessions.
- Weight must be 45 to 1,100 lb (20 to 500 kg) and duration 1 to 1,440 minutes. Anything else shows an error instead of a result.
To turn burn into a daily target, estimate your maintenance calories with the Calorie and TDEE Calculator, then plan a goal date with the Weight Loss Calculator. Runners can check their pacing with the Marathon Pace Calculator.
Frequently asked questions
How many calories does a 30-minute run burn?
It depends on your speed and weight. At 6 mph (a 10 minute mile) a 160 lb person burns about 337 calories in 30 minutes, and at 5 mph about 308. A 200 lb person running at 6 mph burns about 422.
Why is my watch or treadmill number different?
Watches estimate from heart rate, movement and the profile you entered, and treadmills use fixed assumptions. This calculator uses an average MET value for the activity and your body weight only. None of them measures calories directly, so treat every figure as an estimate and use one source consistently to compare days.
How many calories does walking for 30 minutes burn?
For a 160 lb person, a moderate 3 mph walk (3.8 METs) burns about 138 calories in 30 minutes and a very brisk 4 mph walk (5.5 METs) burns about 200.
What does above resting mean?
Your body burns about 1 MET even when you sit still, so total calories include energy you would have used anyway. Above resting subtracts that 1 MET and shows only the extra calories the activity added.
How many calories do I need to burn to lose a pound?
A common rule of thumb is about 3,500 calories per pound of body fat. Real results vary because your body adapts as you lose weight, so plan with a deficit from food and activity combined rather than exercise alone.
Sources: Herrmann SD et al., 2024 Adult Compendium of Physical Activities, Journal of Sport and Health Science 2024;13(1):6-12.
Disclaimer: These are general estimates, not medical advice. Talk to a healthcare provider before starting a new exercise program.