Calories Burned Calculator
Pick an activity, enter how long you did it and your weight, and we estimate the calories you burned.
This calculator gives general estimates for information only. It is not medical advice and does not replace a consultation with a doctor or other qualified health professional.
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The formula
Calories burned = MET x body weight (kg) x time (hours).
What a MET is
A MET (metabolic equivalent) is how many times more energy an activity uses than sitting still. Walking briskly is about 5 METs, running at 6 mph about 9.8. Multiplying the MET by your weight in kilograms and the time in hours gives the calories.
An example
A 70 kg person running at 6 mph (9.8 METs) for 30 minutes burns 9.8 x 70 x 0.5 = 343 calories. The same person walking briskly for 30 minutes (5.0 METs) burns about 175.
Why it is only an estimate
MET values are averages from research on groups of people. Your fitness, body composition, terrain and effort all change the real figure, and fitness watches can be off by 20 to 30 percent as well. Use the result to compare activities, not as an exact count.
Do not eat back every calorie
People tend to overestimate what they burn and underestimate what they eat afterwards. If you are trying to lose weight, treat exercise calories as a small bonus.
Examples to check
Type these into the calculator above to see how it behaves. Every result below was produced by the same calculator code that runs on this page.
| What you enter | What you get |
|---|---|
| Running, 6 mph (9.7 km/h); Duration (minutes): 30; Weight (kg): 70 | Calories burned: 343 kcal |
| Walking briskly, 4 mph (6.4 km/h); Duration (minutes): 45; Weight (kg): 60 | Calories burned: 225 kcal |
| Swimming laps, moderate; Duration (minutes): 60; Weight (kg): 80 | Calories burned: 464 kcal |
Calories Burned Calculator: frequently asked questions
Which exercise burns the most calories?
Running, rope jumping and vigorous swimming are among the highest per hour. The best exercise is still the one you will do regularly.
Can I rely on this result as medical advice?
No. It is a general estimate for information only. It cannot replace a check-up, and your doctor can interpret the numbers for your own situation.
Is what I enter in this calculator saved or sent anywhere?
No. The calculation runs in your browser, so what you enter is not sent to our servers. We only count, anonymously, whether a tool ran successfully.
Is this calculator free to use?
Yes. It is free, needs no sign-up and has no usage limit.
Last reviewed: October 3, 2026