Calories Burned Calculator by Activity
Calories burned from MET values, weight and time
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Updated 2026-10-04The starting values (30 minutes of brisk walking at 70 kg) are an example. Replace them with your own.
The list is a selection of common activities from the 2024 Adult Compendium of Physical Activities. If yours is missing, choose “Custom” and enter a MET value.
20 to 300 kg
1 to 1,440 minutes
About 168 kcal burned
Result
- Calories burned
- 168 kcal
- Extra calories from exercise
- 133 kcal
- Per minute
- 5.6 kcal
- MET used
- 4.8 MET
Calories burned include what you would burn at rest (1 MET). For weight-loss planning, the extra calories figure is closer to what the exercise added.
To burn the same amount
- Running, 6-6.3 mph: about 15 min
- Bicycling, general: about 21 min
- Swimming laps, freestyle, slow: about 25 min
- Rope jumping, 100-120 skips/min: about 12 min
The math with your numbers
- Burned = 4.8 MET × 70 kg × 0.5 h = 168 kcal
- Extra = (4.8 − 1) × 70 kg × 0.5 h = 133 kcal
MET values describe an average adult, so age, sex, fitness and technique change the real figure. Treating 1 MET as 1 kcal per kg per hour is also an approximation. Differences from a smartwatch are normal.
Source: Herrmann S.D., Willis E.A., Ainsworth B.E. et al., “2024 Adult Compendium of Physical Activities,” J Sport Health Sci 2024;13(1):6-12. MET values are from the original PDF on pacompendium.com (retrieved 2026-10-04). 1 MET = 3.5 mL O₂/kg/min ≈ 1 kcal/kg/h.
What it is
The calories burned calculator estimates the energy you used during an activity from its type, duration and your weight. It includes 48 common activities, from walking, hiking and running to cycling, gym work, swimming, sports and housework, each with its MET value from the 2024 Adult Compendium of Physical Activities. Besides total calories, it shows the extra calories above resting and how long other activities would take to burn the same amount. It opens with 30 minutes of brisk walking at 70 kg.
How to use
- Choose an activity; its MET value is shown next to the name.
- If it isn’t listed, choose Custom and enter a MET value.
- Enter your weight in kg and the duration in minutes.
- Read calories burned, extra calories and calories per minute.
- Compare with other activities in the “same amount” list.
How it works
- Calories (kcal) = MET × weight (kg) × time (h).
- Extra calories = (MET − 1) × weight × time.
- 1 MET = 3.5 mL O₂/kg/min ≈ 1 kcal/kg/h (2024 Adult Compendium).
- MET values are copied from the original tables of Herrmann et al., “2024 Adult Compendium of Physical Activities” (J Sport Health Sci 2024); names are shortened from the original descriptions.
- Results are rounded to whole kcal.
Examples
| Activity (MET) | Weight | Time | Calories |
|---|---|---|---|
| Brisk walking (4.8) | 70 kg | 30 min | 168 kcal |
| Running 6-6.3 mph (9.3) | 60 kg | 45 min | about 419 kcal |
| Freestyle swimming, slow (5.8) | 70 kg | 60 min | 406 kcal |
| Yoga (2.3) | 55 kg | 60 min | about 127 kcal |
| Rope jumping 100-120/min (11.8) | 65 kg | 10 min | about 128 kcal |
Good to know
MET values describe an average adult, so age, sex, fitness and technique can shift real numbers noticeably. Use the result as a rough comparison rather than permission to eat it all back. To work from a step count, try the steps to calories calculator; for daily needs, the BMR and TDEE calculator.
FAQ
How many calories does a 30-minute walk burn?
It depends on weight and pace. At 70 kg, brisk walking at 3.5-3.9 mph (4.8 MET) for 30 minutes is 4.8 × 70 × 0.5 = 168 kcal. Taking away what you would burn at rest leaves about 133 kcal from the walk itself.
What is a MET?
A measure of effort as a multiple of sitting quietly. 1 MET is 3.5 mL of oxygen per kg per minute, roughly 1 kcal per kg per hour. Running at 6-6.3 mph is 9.3 MET.
What’s the difference between the two calorie figures?
Calories burned is the total during the activity, including the 1 MET you would burn anyway. Extra calories, (MET − 1) × weight × time, is closer to what the exercise added and better for diet planning.
My activity isn’t listed. What now?
Choose Custom and enter a MET value. The 2024 Adult Compendium of Physical Activities website lists more than 1,100 activities.
Why does my smartwatch show a different number?
Watches estimate from heart rate and movement, while this tool uses average-adult MET values. Both are estimates, so some difference is normal.
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