Calories Burned Calculator

This calories burned calculator estimates the energy you use during 98 activities, from walking and cycling to swimming, weight training and mowing the lawn. It uses the MET values published in the 2024 Adult Compendium of Physical Activities. Choose an activity, enter your weight and how long you did it, and press Calculate.

Calories Burned Calculator

Activity Body weight Weight is in Timemin

Calories burned—

Calories burned formula

Calories per minute = MET × 3.5 × weight in kg ÷ 200 Calories burned = Calories per minute × minutes weight in kg = weight in lb × 0.4536

The formula comes from the American College of Sports Medicine. 3.5 is the oxygen a resting adult uses (3.5 mL per kg of body weight per minute), and dividing by 200 turns that into Calories, because each liter of oxygen releases about 5 Calories.

Example: a 155 lb rider weighs 155 × 0.4536 = 70.31 kg. Cycling at 12 to 13.9 mph is 8.0 METs, so they burn 8 × 3.5 × 70.31 ÷ 200 = 9.84 Calories a minute, and 295 Calories in 30 minutes.

Example: a 180 lb walker (81.65 kg) walking briskly at 3.5 to 3.9 mph (4.8 METs) for 45 minutes burns 4.8 × 3.5 × 81.65 ÷ 200 × 45 = 309 Calories. Of those, 244 are above what they'd have burned sitting still for the same 45 minutes.

Calories burned in 30 minutes

Activity	METs	125 lb (56.7 kg)	155 lb (70.3 kg)	185 lb (83.9 kg)
Walking, 2.8–3.4 mph	3.8	113	140	167
Walking, 3.5–3.9 mph (brisk)	4.8	143	177	211
Hiking, cross country	6.0	179	221	264
Cycling, 10–11.9 mph	6.8	202	251	300
Cycling, 12–13.9 mph	8.0	238	295	352
Cycling, 14–15.9 mph	10.0	298	369	441
Stationary bike, general	6.8	202	251	300
Running, 5.0–5.2 mph (12 min/mile)	8.5	253	314	374
Running, 6–6.3 mph (10 min/mile)	9.3	277	343	410
Swimming laps, freestyle, slow	5.8	173	214	256
Elliptical trainer, moderate	5.0	149	185	220
Weight training, 8–15 reps	3.5	104	129	154
Yoga, Hatha	2.3	68	85	101
Jumping rope	11.0	327	406	485

Where the MET values come from

Every activity here uses the MET value from the 2024 Adult Compendium of Physical Activities, the reference researchers and health agencies use to estimate the energy cost of activities. Its 2024 update (Herrmann and colleagues, Journal of Sport and Health Science 13, pages 6 to 12, doi:10.1016/j.jshs.2023.10.010) reviewed published measurements for over 1,000 activities. The calculator shows each activity's five-digit Compendium code, so you can look up the original entry. Values aren't changed or blended between activities.

Getting a better estimate

Pick the closest speed or effort. Cycling at 14 mph burns about 25% more than at 12 mph.
Count only active time. For sports and gym sessions, leave out long rests between sets or games.
Use the above-resting figure if you add exercise Calories to a daily food budget, so the resting share isn't counted twice. Your resting burn is on the BMR calculator.
Hills, wind, heat and heavy packs raise the real figure. Fitness and efficient technique lower it.

Assumptions and limits: MET values are averages measured in groups of adults; the standard formula assumes a resting rate of 3.5 mL of oxygen per kg per minute, which overestimates burn for many heavier, older or less muscular people and underestimates it for some others. Results aren't adjusted for age, sex, fitness or body fat. This calculator is for general information and planning, not medical advice.

Frequently asked questions

How many Calories does cycling burn?

It depends on your speed and weight. At 12 to 13.9 mph (8.0 METs), a 155 lb (70.3 kg) person burns about 295 Calories in 30 minutes. At 14 to 15.9 mph (10.0 METs) that rises to about 369. A heavier rider burns more at the same speed.

How many Calories does walking burn?

Brisk walking at 3.5 to 3.9 mph is 4.8 METs. A 180 lb person walking briskly for 45 minutes burns about 309 Calories, of which about 244 are above what they'd burn sitting still.

What is a MET?

A metabolic equivalent of task (MET) compares an activity's energy cost with sitting quietly, which is 1 MET. Brisk walking at 4.8 METs uses 4.8 times as much energy as rest. The Compendium of Physical Activities lists measured or estimated MET values for over 1,000 activities.

How accurate is a calories burned calculator?

It gives a fair estimate for an average adult, not an exact figure. Real burn varies with fitness, body composition, terrain, wind and technique, and MET values were measured in groups of people. Treat the result as a guide, and compare like with like.

Should I count total or above-resting Calories?

If you're tracking food and exercise together, the Calories above resting are the extra you burned because you exercised, since your body would burn about 1 MET anyway. The total includes that resting share. This calculator shows both.

Calories Burned Calculator