Calories Burned Calculator
Pick an activity, enter your weight and the duration to see how many calories you burned.
Results
- Calories burned (kcal)
- Per hour (kcal)
- MET value of the activity
- Equivalent in body fat (grams)
Based on MET values (kcal = MET × weight in kg × hours). Real expenditure varies with fitness, pace and terrain.
The energy you spend on an activity depends on three things: its intensity, your weight and how long you keep going. Intensity is measured in METs — 1 MET is what you burn sitting still. Brisk walking is about 4 METs and running at 6 mph about 10.
A heavier person burns more doing the same activity because there is more body to move, so calculating with your own weight beats a generic table.
How to calculate Calories burned
- Choose your activity from the list.
- Enter your weight and the duration in minutes.
- Read the total calories burned and the hourly rate.
Calories burned formula
Calories burned (kcal) = MET × weight (kg) × duration (hours)
Calories burned example
A 70 kg person running at 6 mph (10 km/h) for 30 minutes burns 9.8 × 70 × 0.5 = 343 kcal.
Calories burned: common questions
How many calories do I need to burn to lose a pound?
A pound of body fat is roughly 3,500 kcal (7,700 kcal per kg). A daily 500 kcal deficit loses about a pound a week.
Why does my smartwatch show a different number?
Watches factor in heart rate; this calculator uses average MET values. Both are estimates and a 10–20% gap is normal.
Does walking or running burn more?
Over the same time, running burns roughly twice as much. Over the same distance the gap narrows, with running still slightly ahead.