Calories Burned Calculator

Pick an activity, then enter your weight in kilograms and how many minutes you did it. The tool multiplies the activity's MET value by your weight and time:

kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes

With the defaults, brisk walking (4.8 METs) for 30 minutes at 70 kg comes to 176 kcal. The MET values are taken from the 2024 Adult Compendium of Physical Activities. The result is an estimate built from average values, not a measurement of your own body.

One detail: 1 MET is defined as about 1.0 kcal per kg per hour, but this formula works out at 1.05. An hour at 1 MET for a 70 kg person comes out as 73.5 kcal rather than 70, so results run about 5% above the plain MET definition.

Weight and time both scale the answer in a straight line: twice the minutes or twice the body weight means twice the calories.

A MET value includes the energy you would use anyway just sitting there, because 1 MET is the resting rate. The tool's figure is therefore the total for that period, not the extra the activity cost you.

To estimate the extra, subtract 1 from the MET value before working it out. For the default brisk walk, 3.8 METs instead of 4.8 gives about 140 kcal instead of 176. The difference matters most for gentle activities, where the resting share is a larger part of the total.

The running entries are speeds, so convert your pace: 8 km/h is 7:30 per kilometre and 10 km/h is 6:00 per kilometre. If you ran somewhere between, pick the nearer entry or run both and take a value between them. For anything not on the list, choose the entry closest in effort rather than in name.

The Compendium values were compiled for adults aged 19 to 59, so they are a looser fit for teenagers and older adults. The smaller line under the result divides the total by 7,700 to express it as kilograms of fat. That conversion is a fixed factor the tool applies, so read it as a rough scale, not a forecast of weight change.