Calories Burned Calculator
Calculate calories burned during exercise based on activity type, weight and duration. Know your workout impact.
Calories burned
343 cal
About 1 Big Mac
MET value
9.8
Metabolic Equivalent of Task
Calories = MET × weight (kg) × duration (min) ÷ 60, using standard MET values for each activity. Actual burn varies with intensity and fitness level.
Last updated: February 2026
How this calculator is verified
Checked by True Calculator automated test suite on
- Formula verified against a published worked example in the automated test suite
- Edge cases (zero, negative, boundary and unit-mismatch inputs) covered by unit tests
The full verification method is on our how we verify page. Found an error? Tell us and we will re-check it.
When to Use This Calculator
Weight management works on calories in versus calories out, and knowing what exercise actually burns helps you keep the deficit honest. This calculator estimates calories burned using the MET (metabolic equivalent) value of common activities — walking, running, cycling, yoga, cricket, badminton, gym sessions — multiplied by your weight and duration. A 70 kg person walking briskly for 45 minutes burns roughly 250 calories, while the same time on a stationary bike burns closer to 350. Runners and cyclists use it to plan refuelling after long sessions, and people on a 500-calorie deficit use it to decide whether that evening walk closes the day's gap. Estimates assume moderate effort; real burn varies with intensity and fitness level, so treat the result as a guide rather than an exact figure.
How to Use This Calculator
- Step 1: Enter your body weight in kilograms.
- Step 2: Pick the activity from the list, such as walking, running, cycling, swimming or weightlifting.
- Step 3: Enter the duration in minutes, for example 30.
- Step 4: Calculate and read the calories burned, based on the standard MET value for that activity, plus the food comparison shown.
Worked Example
A 65 kg runner who jogs for 30 minutes picks running from the activity list. The calculator applies a MET value of 9.8 for running and computes 9.8 times 65 times half an hour, which comes to about 319 calories. The same person walking for 30 minutes at a MET of 3.5 burns only about 114 calories, which shows how much intensity matters. A 75 kg swimmer doing 30 minutes of swimming at a MET of 8.0 burns around 300 calories. These are estimates from the standard activity compendium.
Tips and Common Mistakes
- •Tip 1: Choose the activity honestly; slow walking and brisk walking differ in effort even if the list looks similar.
- •Tip 2: Log the duration including rest breaks, since the estimate assumes continuous activity at a steady effort.
- •Tip 3: Use the result to compare workouts, for example running versus cycling for the same time, rather than as an exact lab measurement.
- ✗Mistake 1: Entering the duration in hours when the field expects minutes, which inflates the burn tenfold.
- ✗Mistake 2: Treating the food comparison as a licence to eat the same calories back, since estimates run a few percent high or low.
Frequently Asked Questions
How are calories burned calculated?
The calculator multiplies your body weight by the MET value of the activity and the duration: calories = MET × weight (kg) × hours. Running has a MET of 9.8, so a 65 kg person running for 30 minutes burns about 319 calories.
How many calories does walking burn?
Walking has a MET of 3.5, so a 65 kg person burns about 114 calories in 30 minutes, while brisk walking raises the burn to roughly 140 calories. The same duration of running burns close to 319 calories, which shows how much intensity matters.
How many calories does running burn per kilometre?
As a rough rule, running burns about 0.9–1.1 calories per kilogram of body weight per kilometre. A 70 kg runner therefore burns roughly 630–770 calories over 10 km, depending on pace and terrain.
Why does my fitness band show a different number?
Wearables estimate from heart rate, step count and your profile, which often produces a higher figure than the MET method used here. Both are estimates from the standard activity compendium, so treat them as a guide rather than a lab measurement.
Does the calculator include activities popular in India?
Yes — the activity list includes walking, running, cycling, swimming, yoga, weightlifting, dancing, hiking, jumping and stretching, each with its standard MET value. Log the duration honestly, including rest breaks, for the most realistic estimate.
Compare these tools
- BMI Calculator — Calculate your Body Mass Index instantly and see your WHO weight category