Calories Burned Calculator
MET Formula · 40+ Activities
lbs
min
Enter your weight, choose an activity, and set the duration to see calories burned.
Calories Burned
0
kcal in 30 minutes
Details
Activity
MET value
Duration
Your weight
Total calories burned
Food Equivalents
vs. Other Activities (same duration)
How Calories Burned Is Calculated
A 155-lb person burns about 327 calories in 30 minutes of running at 6 mph (MET 9.3) and about 169 calories walking briskly at 3.5 mph. The formula is calories = MET × body weight in kg × hours. Pick your activity, weight and duration above and the calculator applies the 2024 Compendium MET value for you.
This calculator uses the MET (Metabolic Equivalent of Task) formula, the standard method used in exercise science. MET values represent how many times more energy an activity requires compared to sitting at rest. The formula is: Calories = MET × weight in kg × time in hours. MET values come from the 2024 Adult Compendium of Physical Activities (Herrmann et al., 2024), the standard reference for the energy cost of activities.
A MET of 1 equals the energy cost of sitting quietly (approximately 1 kcal per kg per hour). Running at 6 mph has a MET of 9.3, meaning it burns about 9 times more energy per minute than sitting. The heavier you are, the more calories any activity burns: carrying more mass requires more energy for the same movement.
MET Values Explained
Activities are classified by intensity: Light (MET 1.5 to 3): walking slowly, cooking, desk work. Moderate (MET 3 to 6): brisk walking, casual cycling, dancing. Vigorous (MET 6 to 9): running at 5 mph, swimming laps, heavy cycling. Very vigorous (MET 9+): sprinting, competitive sports, HIIT. Higher MET = more calories burned per minute at the same body weight.
Why Body Weight Matters
A 200-lb person burns significantly more calories than a 130-lb person doing the same activity for the same time, because moving more mass requires more energy. This is also why weight loss slows over time: as you lose weight, the same exercise burns fewer calories. A 10% reduction in body weight reduces exercise energy expenditure by approximately 10%.
Exercise vs. Daily Activity
NEAT (Non-Exercise Activity Thermogenesis), the calories burned through daily activities like walking, fidgeting, and standing, can account for 15-50% of total daily calorie burn for active people. Increasing daily movement (standing at work, walking more) often burns more total calories than adding one gym session per week. Both intentional exercise and NEAT contribute to total energy expenditure.
Accuracy Limitations
MET-based calorie estimates have 10-20% individual variation due to fitness level, age, body composition, and exercise efficiency. Trained athletes burn fewer calories for the same activity (greater efficiency). Lab-measured calorie burn (indirect calorimetry) is more accurate but not practical for daily use. Fitness trackers add heart rate data but still have 15-30% error margins. Use these estimates for general guidance, not precise accounting.
Calories Burned in 30 Minutes by Body Weight
Gross calories for 30 minutes, computed with the same MET formula the calculator uses. Double the figure for an hour.
| Activity (MET) | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| Yoga, Hatha (2.3) | 68 | 81 | 94 | 107 |
| Weight training, general (3.5) | 103 | 123 | 143 | 163 |
| Walking, 2.8 to 3.4 mph (3.8) | 112 | 134 | 155 | 177 |
| Walking, brisk 3.5 to 3.9 mph (4.8) | 141 | 169 | 196 | 223 |
| Elliptical, moderate (5.0) | 147 | 176 | 204 | 232 |
| Swimming laps, slow (5.8) | 171 | 204 | 237 | 270 |
| Cycling, 12 to 13.9 mph (8.0) | 236 | 281 | 327 | 372 |
| Basketball game (8.0) | 236 | 281 | 327 | 372 |
| Running, 5 mph (8.5) | 251 | 299 | 347 | 395 |
| Running, 6 mph (9.3) | 274 | 327 | 380 | 432 |
| Swimming laps, fast (9.8) | 289 | 344 | 400 | 456 |
| HIIT or jump rope (11.0) | 324 | 387 | 449 | 511 |
| Running, 8 mph (12.0) | 354 | 422 | 490 | 558 |
The MET Formula Worked Through
Take a 165-lb runner doing 30 minutes at 6 mph (a 10:00 mile).
- Convert weight to kilograms: 165 ÷ 2.205 = 74.8 kg.
- Look up the MET value: running at 6 to 6.3 mph is 9.3 in the 2024 Compendium (code 12050).
- Convert time to hours: 30 minutes = 0.5 hours.
- Multiply: 9.3 × 74.8 × 0.5 = 348 calories.
Gross vs net calories
That 348 is gross: it includes the roughly 1 MET your body would burn anyway sitting still. To see what the run added on top of resting, subtract 1 from the MET value: 8.3 × 74.8 × 0.5 is about 310 calories. Use the net number if you are adding exercise to a daily total that already counts your resting burn, as the calorie calculator does.
MET Values Used on This Page
A selection of the 2024 Adult Compendium values behind the calculator, with the official activity code so you can check them. CDC groups intensity as light (under 3 METs), moderate (3 to 5.9) and vigorous (6 or more).
| Activity | Code | MET | Intensity |
|---|---|---|---|
| Sitting, desk work | 11580 | 1.5 | Light |
| Walking, 2.0 to 2.4 mph | 17152 | 2.8 | Light |
| Cleaning the house | 05030 | 3.3 | Moderate |
| Walking, 2.8 to 3.4 mph | 17190 | 3.8 | Moderate |
| Walking, 3.5 to 3.9 mph | 17200 | 4.8 | Moderate |
| Mowing, walk-behind power mower | 08120 | 5.0 | Moderate |
| Stair climbing, general | 17131 | 6.8 | Vigorous |
| Cycling, 12 to 13.9 mph | 01030 | 8.0 | Vigorous |
| Running, 6 to 6.3 mph | 12050 | 9.3 | Vigorous |
| Running, 8 mph | 12090 | 12.0 | Vigorous |
| Running, 10 mph | 12120 | 14.8 | Vigorous |
Common Mistakes When Counting Exercise Calories
- Picking a speed you did not hold. Most walks include stops and slow stretches. If your average was 3.1 mph, use the 2.8 to 3.4 mph entry, not brisk walking.
- Counting the whole session. A 60-minute gym visit with rest between sets is not 60 minutes of vigorous work. Count active time, or use the lower MET entry.
- Adding gross calories to a full-day estimate. Your daily calorie need already includes resting burn, so adding gross exercise calories counts that hour twice. Subtract 1 MET first.
- Eating back every calorie. MET estimates can be off by 10 to 20% for an individual, and fitness trackers are often further off. Treat the figure as a guide and watch your weight trend over a few weeks.
For step counts rather than minutes, use the steps to calories calculator. These are estimates for healthy adults; ask a doctor before starting a hard new routine if you have a heart condition or other health concerns.
Method and sources. Calories = MET × body weight in kg × duration in hours, with weight in kg = lb ÷ 2.205. MET values: 2024 Adult Compendium of Physical Activities (Herrmann SD et al., Journal of Sport and Health Science, 2024), activity codes as listed. Intensity bands: CDC and the Physical Activity Guidelines for Americans. Every calorie figure above was computed with the formula shown. Estimates only.
Calorie estimates are based on population averages and have approximately 10-20% individual variation. Results may differ based on fitness level, age, body composition, and exercise efficiency. Not a substitute for professional exercise or medical advice.
Calories Burned Questions
Exercise calorie calculations use the MET (Metabolic Equivalent of Task) formula: Calories = MET × body weight in kg × time in hours. MET values represent the energy cost of an activity relative to sitting at rest (MET 1). Brisk walking at 3.5 to 3.9 mph has a MET of 4.8 (4.8 times the energy of sitting). Running at 6 mph has a MET of 9.3. The formula multiplies by body weight because heavier people require more energy for the same movement. MET values come from the Compendium of Physical Activities, a peer-reviewed database maintained since 1993.
At a brisk pace (3.5 to 3.9 mph, MET 4.8), a 150-lb (68 kg) person burns about 163 calories in 30 minutes. At a moderate pace (2.8 to 3.4 mph, MET 3.8), the same person burns about 129 calories. At a very brisk 4.0 to 4.4 mph (MET 5.5), about 187 calories. Walking on an incline or carrying weight significantly increases calorie burn. A 200-lb person burns about a third more than a 150-lb person doing the same walk.
Yes, but the difference is smaller than most people expect. Running burns slightly more calories per mile than walking the same distance because running involves a vertical oscillation component (bouncing up and down) that walking does not. The difference is approximately 25-30% more calories per mile for running vs walking. However, per minute of time, running burns significantly more: roughly 2-3x more per minute than walking, because you cover more distance in the same time. For total calorie burn, running is more efficient per minute; for low-intensity steady exercise, walking burns fewer per minute but may be sustainable for longer sessions.
The highest MET activities burn the most calories per hour. Top calorie burners per hour for a 155-lb (70 kg) person, using 2024 Compendium values: running at 10 mph (MET 14.8), about 1,040 cal/hr; rowing machine at 200 watts or more (MET 14.0), about 984 cal/hr; running at 8 mph (MET 12.0), about 844 cal/hr; HIIT or jump rope (MET 11.0), about 773 cal/hr; cycling at 14 to 15.9 mph (MET 10.0), about 703 cal/hr; fast freestyle laps (MET 9.8), about 689 cal/hr. The exact number always depends on body weight and exercise intensity: a heavier person burns more per hour at the same MET level.
Most fitness trackers have a 15-30% average error margin for calorie burn estimates. A 2017 Stanford University study found errors ranging from 27% (Apple Watch, most accurate) to 93% (PulseOn, least accurate) across 7 popular devices. Trackers that use heart rate tend to be more accurate than accelerometer-only devices. Tracking trends over time is more reliable than trusting individual session numbers. The MET formula used in this calculator has a similar error margin: both approaches are estimates, not measurements. Direct calorimetry (measuring gas exchange in a lab) is the gold standard but impractical for daily use.
Both extremes increase calorie burn slightly, but through different mechanisms. In cold weather, shivering thermogenesis and maintaining core body temperature require additional energy. Running in cold weather burns approximately 5-10% more calories than the same run in temperate conditions. In hot weather, the cardiovascular system works harder to cool the body, slightly increasing energy expenditure and heart rate for the same pace. However, heat significantly impairs performance, so most people exercise less intensely in the heat, often resulting in fewer total calories burned despite the higher per-minute rate. The effects are modest compared to the dominant variables of weight and activity intensity.
Yes, but the difference is often exaggerated. Muscle tissue burns approximately 6 calories per pound per day at rest, while fat tissue burns about 2 calories per pound per day. This means 10 lbs of added muscle increases resting calorie burn by only about 40 calories per day: not the 200-300 claimed by some fitness marketing. The bigger benefit of muscle is its contribution to exercise calorie burn (more muscle = more force production = greater energy expenditure during exercise) and the post-exercise oxygen consumption (EPOC or "afterburn"), which is higher for intense strength training than for moderate cardio.
EPOC (Excess Post-Exercise Oxygen Consumption) is the elevated metabolic rate that persists after exercise as the body restores itself to its pre-exercise state. The "afterburn effect" is real but often overstated in fitness marketing. For steady-state cardio (jogging, cycling), EPOC adds 5-15% to the calories burned during the workout. For high-intensity interval training (HIIT) and heavy strength training, EPOC can add 15-25% to the workout's calorie burn, and it persists for up to 24-48 hours. A 300-calorie HIIT workout might result in 360-375 total calories burned including EPOC. The total EPOC contribution is meaningful over time but is not the dramatic "burn calories for 48 hours" effect often marketed.
Strength training burns fewer calories during the session than cardio of the same duration, but the comparison is more nuanced. A 155-lb person doing moderate weight training for 60 minutes burns approximately 220-300 calories. The same person running at 6 mph for 60 minutes burns about 600-700 calories. However, strength training creates greater muscle protein synthesis after the session, slightly higher EPOC (afterburn), and over time builds muscle mass that increases resting metabolic rate. For body composition goals (losing fat while preserving muscle), combining strength training with moderate cardio typically produces better long-term results than cardio alone, even though cardio burns more calories per session.
Exercise intensity (measured by MET or heart rate) is the primary driver of calorie burn per minute. Doubling intensity roughly doubles calorie burn. Walking at 2 mph is 2.8 METs (197 cal/hr for 155 lbs). Walking at 3.5 mph is 4.8 METs (337 cal/hr). Running at 6 mph is 9.3 METs (654 cal/hr). Running at 10 mph is 14.8 METs (1,040 cal/hr). The relationship is approximately linear: each additional MET adds the same number of calories per hour based on body weight. For maximizing calorie burn per unit of time, intensity matters more than duration.
A 155-lb person burns about 89 to 96 calories per mile walking at 3.0 to 3.5 mph (MET 3.8 to 4.8 in the 2024 Compendium). Per mile, speed matters less than weight, because a faster pace burns more per minute but finishes the mile sooner. A 200-lb walker burns about a third more per mile than a 150-lb walker.
The MET formula gives gross calories, which include the energy you would have burned at rest anyway. If you add exercise to a daily calorie total that already counts your resting burn, use net calories: subtract 1 from the MET before multiplying. For 30 minutes of running at 6 mph, a 165-lb person burns 348 calories gross and about 310 net.