User Guide
- Enter your measurements and details in the fields above.
- Read your results, gauge and breakdown — they update instantly as you type.
- Explore the per-method figures and personalised guidance, then download or print your report.
About the Calories Burned Calculator
This calculator estimates the energy you use during an activity from three inputs: what you did, how long you did it, and how much you weigh. It covers more than thirty activities, from walking and running to cycling, swimming, weights, HIIT, football, cricket, dancing and housework.
How the calculation works
It uses METs — metabolic equivalents — the standard measure in exercise science. One MET is your energy use sitting quietly; an activity rated at 8 METs uses roughly eight times that. The formula is:
Calories = MET × 3.5 × weight in kg ÷ 200 × minutes
So a 70 kg person walking at a moderate pace (3.5 METs) for 30 minutes burns about 129 calories, while the same person running at 10 km/h (9.8 METs) for 45 minutes burns roughly 540. The MET values here come from the Compendium of Physical Activities, the reference researchers and clinicians use.
Why your real number will differ
MET values describe an average adult, and several things shift the real figure by 10–20% in either direction: fitness level (a trained athlete is more efficient and burns slightly less for the same work), body composition, terrain and gradient, technique, temperature, and how hard you were actually working. Two people doing the same class rarely burn the same amount. Treat the result as a reasonable planning estimate, not a measurement.
One thing worth knowing
These figures include the energy you would have burned at rest during that time, so they are gross rather than net. That matters if you are eating back exercise calories — the net gain is a little lower than the number suggests, which is one reason fitness trackers and food apps often disagree.
Using it sensibly
Exercise is far better as a health intervention than as an accounting tool: it is much easier to eat 500 calories than to burn them. If weight change is the goal, pair this with the Calorie Calculator for your maintenance level and read our guide to setting a sensible deficit. This is educational information, not medical advice — speak to a doctor before starting a new exercise programme, particularly if you have a heart condition or have been inactive for a long time.
Frequently Asked Questions
How many calories do I burn walking for 30 minutes?
At a moderate pace, roughly 129 calories for a 70 kg person. Brisk walking raises it to around 184, and a slow stroll drops it to about 103. Heavier bodies burn more for the same activity.
How are calories burned calculated?
Calories = MET × 3.5 × weight in kg ÷ 200 × minutes. The MET value is a standard rating of how demanding an activity is, taken from the Compendium of Physical Activities.
How accurate is a calories burned calculator?
It is an estimate for an average adult and can be off by 10–20% for any individual, depending on fitness, body composition, terrain, technique and effort. It is good for comparing activities and planning, not for precise accounting.
Which exercise burns the most calories?
Per minute, skipping rope, running at pace and stair climbing rate highest, at roughly 9–12 METs. But the activity you will actually keep doing beats the one with the highest rating on paper.
Do these figures include what I would burn anyway?
Yes — they are gross figures, including the energy you would have used at rest during that time. Your net burn from the exercise itself is slightly lower.
Is my data saved?
No. The calculation runs in your browser and nothing you enter is uploaded or stored.