Calories burned calculator
Calories burned walking, running, cycling, lifting and 30 more activities, from Compendium MET values.
- ๐บ๐ธ US federal & state rules
- See sources
Calories burned in 30 min
185 calories
Walking, brisk (3.5 to 3.9 mph), 4.8 METs (moderate intensity)
- Above resting
- 147 calories
- Per hour
- 370 calories
- Body weight
- 170 lb (77.1 kg)
This is an example. Enter your numbers above and press the button to see your own result.
Other activities for 30 min
| Running, 6 mph (10 min/mile) (9.3 METs) | 359 calories |
|---|---|
| Cycling, 12 to 13.9 mph (8 METs) | 308 calories |
| Swimming laps, freestyle, slow (5.8 METs) | 224 calories |
| Hiking, cross country (6 METs) | 231 calories |
| Jump rope, moderate (100 to 120 skips/min) (11.8 METs) | 455 calories |
| Weight training, 8 to 15 reps (3.5 METs) | 135 calories |
| Elliptical, moderate effort (5 METs) | 193 calories |
Time to burn
| 100 calories | 16 min |
|---|---|
| 250 calories | 41 min |
| 500 calories | 1 h 21 min |
- Total calories include the roughly 1 MET you would burn sitting still. The above resting figure is the extra the workout added.
- MET values are averages for adults. Fitness, terrain and effort change the real number, often by 10 to 20%.
- This is an estimate for general information, not medical advice. Talk to a doctor or registered dietitian before a big change in diet or exercise, especially if you are pregnant or have a health condition.
Show the math
| Weight in kg | 170 lb รท 2.2046 = 77.1 |
|---|---|
| Calories | 4.8 METs ร 77.1 kg ร 0.5 h = 185 |
| Above resting | (4.8 - 1) ร 77.1 ร 0.5 = 147 |
| Compendium code | 17200 |
What to do next
How it works
Each activity has a MET value from the 2024 Adult Compendium of Physical Activities. One MET is the energy you burn at rest, about 1 calorie per kilogram per hour. The calculator multiplies the MET value by your weight in kilograms and the time in hours.
Activities from 3.0 to 5.9 METs count as moderate intensity and 6.0 or more as vigorous, the same cutoffs the CDC uses.
Things to keep in mind
MET values are averages from studies of adults. A fit person running the same pace may burn slightly less, and hills, wind or heavy gear add more.
Do not eat back every calorie a workout shows; estimates tend to run high. This page is general information, not medical advice.
Sources
- 2024 Adult Compendium of Physical Activities (Herrmann et al.), activity codes and MET valuesChecked 2026-10-19
- Compendium: Walking (17)Checked 2026-10-19
- Compendium: Running (12)Checked 2026-10-19
- Compendium: Conditioning exercise (02)Checked 2026-10-19
- CDC: How to measure physical activity intensity (3 to 5.9 METs moderate, 6 or more vigorous)Checked 2026-10-19
Frequently asked questions
How many calories does walking burn?
Brisk walking at 3.5 to 3.9 mph is 4.8 METs. A 170 lb person burns about 185 calories in 30 minutes.
How are calories burned calculated?
Calories = METs ร weight in kg ร hours. One MET is about 1 calorie per kg per hour, the energy you use sitting quietly.
How many calories does running a mile burn?
Running at 6 mph (10 min/mile) is 9.3 METs. A 170 lb person burns about 120 calories in that 10-minute mile.
Why is my fitness tracker number different?
Trackers estimate from heart rate and motion, and they can be off by 20% or more. Both numbers are estimates, so use one method consistently.