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Estimate kcal burned for running, cycling, swimming, weightlifting, walking and more using MET values from the Compendium of Physical Activities, body weight and duration.
Health
Generated on May 23, 2026
Estimate kcal burned for running, cycling, swimming, weightlifting, walking and more using MET values from the Compendium of Physical Activities, body weight and duration.
A calories-burned calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities to estimate calorie expenditure for any specified exercise or daily activity. One MET equals the energy used sitting quietly at rest; a 7-MET activity burns seven times that rate. By combining the MET value of your activity with your body weight and the duration, the calculator produces a practical estimate — within about ±15% of actual calorie burn — that is perfect for planning workouts, reconciling calorie balance during weight loss, and comparing the energy cost of different activities.
Formula
Calories = (MET × 3.5 × Weight in kg ÷ 200) × Duration in Minutes.You just did 45 minutes on the treadmill and your watch says you burned 600 calories, but you read somewhere that watches lie, and now you're wondering if that pizza on the way home actually still fits the deficit. Honest answer: every calorie burn estimate is a guess, including this one. The MET-based math here (Metabolic Equivalent of Task) is the same system researchers and dietitians use — it's accurate within roughly plus or minus 15 percent for a typical adult, which is enough for planning workouts and reconciling weekly calorie balance, but not precise enough to compare against the chocolate bar molecule by molecule. Body weight matters more than people realise — a 90 kg person running the same kilometre at the same pace as a 60 kg person burns roughly 50 percent more calories. So when a generic calculator says 'running for 30 minutes burns 300 calories', that's true for someone, but probably not for you. Plug in your actual weight and your actual time and the number gets honest. Pro tip: exercise alone rarely produces big weight loss — diet creates the meaningful deficit and exercise expands it while preserving the muscle that crash diets destroy. Stop trying to outrun a bad diet. Strength training also burns more than most people expect (roughly 250 calories per 30 minutes at 70 kg) and leaves your metabolism slightly elevated for hours afterward, which is the long-term compounding play.
A calories-burned calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities to estimate calorie expenditure for any specified exercise or daily activity. One MET equals the energy used sitting quietly at rest; a 7-MET activity burns seven times that rate. By combining the MET value of your activity with your body weight and the duration, the calculator produces a practical estimate — within about ±15% of actual calorie burn — that is perfect for planning workouts, reconciling calorie balance during weight loss, and comparing the energy cost of different activities.
MET (Metabolic Equivalent of Task) expresses exercise intensity as a multiple of resting oxygen consumption, where 1 MET equals 3.5 ml O₂ per kg body weight per minute. The formula converts that oxygen usage into calories: the factor of 3.5 converts METs to ml O₂/kg/min, the constant 200 combines the caloric cost of oxygen (about 5 kcal per liter) with minute-to-hour unit handling. The result is total calories burned during the specified duration — heavier people burn more at the same activity because moving more mass takes more energy.
Estimated calorie burn for 30 minutes of common activities at different body weights (using MET values).
| Activity (MET) | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|
| Walking, 3 mph (3.5) | 110 | 129 | 147 | 165 |
| Walking, brisk 4 mph (4.3) | 135 | 158 | 180 | 203 |
| Yoga, gentle (2.5) | 79 | 92 | 105 | 118 |
| Cycling, leisurely (4.0) | 126 | 147 | 168 | 189 |
| Cycling, moderate (8.0) | 252 | 294 | 336 | 378 |
| Running, 5 mph (8.3) | 261 | 305 | 349 | 392 |
| Running, 7 mph (11.5) | 362 | 423 | 483 | 544 |
| Swimming laps (7.0) | 221 | 258 | 294 | 331 |
| Strength training (6.0) | 189 | 221 | 252 | 284 |
| HIIT (10.0) | 315 | 368 | 420 | 473 |
| Dancing (6.5) | 205 | 239 | 273 | 307 |
| Jumping rope (12.3) | 387 | 451 | 517 | 581 |
Running for 30 minutes burns ~3× the calories of walking the same duration — intensity trumps time.
Strength training burns more than most people think (~250 kcal/30 min at 70 kg) plus elevates metabolism for hours post-workout.
Jumping rope is the most calorie-dense short workout — 10 min matches ~30 min of moderate walking.
A typical weekly goal: 150 min moderate + 75 min vigorous activity = ~1,500–2,000 kcal extra expenditure.
A 70 kg person running at 5 mph (MET 8.3) for 30 minutes burns approximately 305 kcal — a solid morning run.
An 80 kg moderate cyclist (MET 8) for 45 minutes burns about 420 kcal — a relaxed pleasure ride.
A 60 kg person doing yoga (MET 2.5) for 60 minutes burns approximately 158 kcal — gentle exercise, valuable for flexibility and stress rather than calorie burn.
A 75 kg person vigorous weight lifting (MET 6) for 45 minutes burns about 354 kcal — strength training is more calorically expensive than many people think.
An 85 kg person swimming laps (MET 7) for 40 minutes burns approximately 397 kcal — full-body, joint-friendly cardio.
A 65 kg person walking briskly at 4 mph (MET 4.3) for 60 minutes burns about 293 kcal — an accessible daily workout for all fitness levels.
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