How to use the Calories Burned Calculator
- Choose the activity that is closest to what you did.
- Enter your weight and choose kilograms or pounds.
- Enter how many minutes you were active.
- Read the calories burned, the hourly rate and the energy in kilojoules.
Formula used
Calories = MET × body weight in kg × time in hours. One MET is about 1 kcal per kg per hour, the energy used at rest. Running at 8 km/h is about 8.3 METs.
Worked example
Here is the Calories Burned Calculator worked through with the example values shown above, so you can check each step by hand.
| Inputs | |
|---|---|
| Activity | Running (8 km/h, 5 mph) |
| Body weight | 70 |
| Weight unit | Kilograms |
| Duration | 30 minutes |
| Result | |
| Calories burned (kcal) | 291 |
| Calories per hour | 581 |
| Energy in kilojoules | 1,215 |
Calories burned by duration
For the default 70 kg person running at 8 km/h.
| Duration | Calories burned (kcal) |
|---|---|
| 15 minutes | 145 |
| 30 minutes | 291 |
| 45 minutes | 436 |
| 60 minutes | 581 |
| 90 minutes | 872 |
How the estimate is made
A MET (metabolic equivalent) is the energy cost of an activity relative to resting. Calories = MET × body weight in kg × hours. Running at 8 km/h is about 8.3 METs, so a 70 kg person running for 30 minutes burns about 8.3 × 70 × 0.5 = 291 calories, which is 581 per hour.
Heavier people burn more for the same activity. At 154 lb (about 70 kg) the same run gives 290 calories, confirming that pounds and kilograms give the same answer for the same person.
Comparing activities
For the same 70 kg person and 30 minutes: brisk walking burns about 151 calories, swimming laps at a light to moderate pace about 203, running about 291 and yoga about 88. The activity list uses values from the Compendium of Physical Activities, rounded.
More intense activities have higher METs, so running burns roughly twice as much per hour as brisk walking. A longer, gentler session can still burn more in total than a short, hard one, which is why time matters as much as effort.
Why it is only an estimate
MET values are averages for groups of people. Your actual burn depends on fitness, body composition, age, technique, terrain, wind and temperature, and can differ by 10 to 20% or more. Wearables are estimates too, and often differ from each other.
MET calculations include the calories you would burn at rest during the same time. If you want only the extra calories from the activity, subtract about 1 MET × weight × hours.
Using the number sensibly
Exercise is good for heart health, mood, strength and sleep, but it is easy to overestimate calories burned and to eat back more than you used. For weight management, combine activity with the calorie calculator, which estimates your daily needs.
If you have a medical condition or are new to exercise, ask a doctor before starting a new routine.
Frequently asked questions
What is a MET?
A metabolic equivalent. One MET is the energy you use at rest, about 1 calorie per kilogram of body weight per hour.
How many calories does running burn?
For a 70 kg person, about 580 calories an hour at 8 km/h, but it varies with weight and pace.
Do heavier people burn more?
Yes. The same activity costs more energy at a higher body weight.
How accurate is the estimate?
It is a rough guide, commonly within 10 to 20%, and individuals vary.
Does it include calories burned at rest?
Yes. The total includes your resting energy for that time.
Where do the MET values come from?
They are rounded values from the Compendium of Physical Activities, a widely used research reference.
This calculator gives estimates for information only. Actual figures from a bank, employer, tax authority or doctor may differ. It is not financial, tax, legal or medical advice.