Calories burned calculator
Estimate the energy an activity uses from its MET value, your weight and how long you do it.
Estimated energy used
Choose an activity, enter your weight and duration, then calculate.
How the estimate works
A MET is a multiple of resting energy use. One MET is roughly 1 kcal per kg of body weight per hour, so an activity at 4.3 METs uses about 4.3 times your resting rate. The result includes the resting energy you would have used anyway.
| Activity | METs |
|---|---|
| Yoga (Hatha) | 2.5 |
| Walking, about 3.0 mph (4.8 km/h), level, moderate pace | 3.5 |
| Cycling, leisure, under 10 mph (16 km/h) | 4 |
| Walking, about 3.5 mph (5.6 km/h), brisk, for exercise | 4.3 |
| Cricket (batting, bowling, fielding) | 4.8 |
| Badminton, social singles or doubles | 5.5 |
| Swimming laps, freestyle, slow or light effort | 5.8 |
| Resistance (weight) training, multiple exercises, 8–15 reps | 6 |
| Football (soccer), casual, general | 7 |
| Cycling, 12–13.9 mph (19–22 km/h), moderate effort | 8 |
| Running, 5 mph (8 km/h) | 8.3 |
| Running, 6 mph (9.7 km/h) | 9.8 |
Worked example
A 70 kg adult walks briskly (3.5 mph, 4.3 METs) for 30 minutes after dinner. Energy = 4.3 × 70 × 0.5 = 150.5, shown as 151 kcal, or about 301 kcal per hour. The same person running at 6 mph (9.8 METs) for 30 minutes would use 9.8 × 70 × 0.5 = 343 kcal.
Limits
- MET values are averages from studies. Your own figure depends on fitness, technique and conditions.
- Fitness trackers use different methods, so their numbers will not match exactly.
- Do not use the result to eat back calories or set a rapid-loss target. See the BMR vs. TDEE guide for the full-day picture.
Who this tool is for
This tool is for healthy adults aged 20 and older. It is not for use during pregnancy or breastfeeding, and it does not diagnose any condition, suggest medicine doses, set weight-loss targets or write personal meal plans. If you have a medical condition, or a result worries you, speak to a doctor or registered dietitian.
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Sources
- Compendium of Physical Activities — MET values for activities
- Ainsworth BE et al. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise 43(8):1575–1581 — the values used here. The Compendium has since been updated, so check the site for revised figures
See the editorial methodology for how we check sources.