Calories Burned Calculator

Estimate calories burned during running, cycling, swimming, walking, and more.

Calories Burned

329

in 30 minutes of Running 5 mph (12 min/mi)

Duration Comparison

15 min165 cal
30 min329 cal
45 min494 cal
60 min659 cal
90 min988 cal
120 min1318 cal

How to Calculate Calories Burned

  1. Enter your weight. Calories burned scale directly with body weight. A 200-lb person burns roughly 30-40% more than a 150-lb person doing the same activity for the same duration.
  2. Enter the duration in minutes. This is how long you actively performed the exercise, not total time including setup and breaks.
  3. Select your activity. Each activity has an assigned MET value (Metabolic Equivalent of Task). Higher MET means higher intensity. Browse by category or search for your specific activity.

Formula: Calories = MET × weight (kg) × time (hours). A 180-lb (81.6 kg) person running for 30 minutes at MET 10.0: 10.0 × 81.6 × 0.5 = 408 calories.

MET Formula and Activity Reference

Calories = MET × weight (kg) × time (hours)

Example: 150 lbs (68 kg), cycling 45 min (MET 8.0)
Calories = 8.0 × 68 × 0.75 = 408 calories

Common activities and MET values:

ActivityMETCal/hr (150 lbs)
Sleeping0.9565
Walking 3 mph3.5238
Yoga3.0204
Cycling (leisure)6.0408
Swimming laps8.0544
Running 6 mph10.0680
Running 8 mph13.5918
Jump rope12.3837

Frequently Asked Questions

MET (Metabolic Equivalent of Task) is a standardized measure of exercise intensity. 1 MET equals the energy burned at rest (about 1 kcal per kg per hour). An activity with MET 4.0 burns 4 times the resting rate. Walking at a comfortable pace is about 3.5 MET. Jogging is 7-8 MET. Vigorous running reaches 12-16 MET. MET values come from the Compendium of Physical Activities, a research database that has measured hundreds of activities.

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