See how many calories you burn walking, running, cycling, skipping, playing cricket and 20 other activities. The calories burned calculator uses standard MET values with your weight and how long you exercise, and compares the result with other activities.
Calories burned formula
Worked example
A 70 kg person running at 8 km/h (MET 8.3) for 30 minutes burns 8.3 × 3.5 × 70 / 200 × 30 = 305 kcal. A brisk 30-minute walk (MET 4.3) burns about 158 kcal.
MET values of common activities
| Activity | MET | kcal in 30 min (70 kg) |
|---|---|---|
| Yoga | 2.5 | 92 |
| Walking, brisk | 4.3 | 158 |
| Cricket | 4.8 | 176 |
| Swimming, moderate | 5.8 | 213 |
| Running, 8 km/h | 8.3 | 305 |
| Skipping rope | 11.8 | 434 |
MET values come from the Compendium of Physical Activities. Real burn varies with fitness, terrain and effort by about 10–20%, and fitness watches often overestimate.
For general information only, not medical advice. Talk to a doctor or registered dietitian before major changes to your diet or training, especially if you are pregnant, under 18, or have a health condition.
Frequently asked questions
How are calories burned calculated?
With MET values: calories per minute = MET × 3.5 × weight in kg / 200, multiplied by the minutes of activity.
What is a MET?
A metabolic equivalent. 1 MET is the energy you use sitting still. An activity of 8 METs uses about 8 times as much energy as resting.
How many calories does walking burn?
A 70 kg person burns about 120–160 kcal in 30 minutes of moderate to brisk walking, depending on speed.
Why do heavier people burn more calories?
Moving a larger body takes more energy, so calorie burn rises in proportion to body weight for the same activity.
How much exercise burns 1 kg of fat?
About 7,700 kcal, for example roughly 25 runs of 30 minutes. Combining exercise with a small calorie deficit works best.
Related tools
Free educational tool by HawkInc. Results are calculated in your browser and rounded for display; check critical work by hand or with a second method.