Calories burned calculator
Calories Burned Calculator
Pick an activity, enter your weight and how long you did it, and get an instant estimate of calories burned — walking, running, cycling, swimming and more.
Estimated calories burned
Calories burned in 30 minutes, by weight
| Activity | 125 lb | 155 lb | 185 lb |
|---|---|---|---|
| Walking (4 mph, brisk) | 149 | 185 | 220 |
| Running (6 mph, 10-min mile) | 292 | 362 | 432 |
| Cycling (moderate, 12-14 mph) | 238 | 295 | 352 |
| Swimming (laps, moderate) | 173 | 214 | 255 |
| Hiking | 179 | 221 | 264 |
| Stair climbing | 238 | 295 | 352 |
| HIIT / circuit training | 238 | 295 | 352 |
| Yoga | 74 | 92 | 110 |
Estimates for 30 minutes of activity. Heavier bodies burn more doing the same task; use the calculator above for your exact weight and time.
How it works: MET values
The calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. One MET is your resting energy use; an activity with a MET of 8 burns about eight times as much energy as sitting still. The formula iscalories = MET × 3.5 × weight(kg) ÷ 200 × minutes, so both intensity and body weight drive the result.
How many calories do I burn a day?
This tool estimates the burn from a single activity. Your whole-day total — resting metabolism plus all movement — is your TDEE, usually 1,600-2,400 calories for most adults. That daily number, not one workout, is what yourcalorie target is built on.
Burn matters less than intake
Exercise is great for health, fitness and keeping muscle — but for weight loss, food is the bigger lever. It's far easier to not eat 500 calories than to burn them, and exercise burn is easy to overestimate. Pair movement with a sensiblecalorie deficit, and track what you eat: theMyPlate app logs meals by photo or barcode so your intake stays honest.
Frequently asked questions
How many calories do I burn a day?
Most adults burn roughly 1,600-2,400 calories a day in total, depending on size, sex, age and activity. That figure is your TDEE (total daily energy expenditure) — your resting metabolism plus all movement. This calculator estimates the burn from a specific workout; to estimate your whole-day total, use the TDEE calculator.
How many calories does walking burn?
A 155 lb (70 kg) person burns roughly 150 calories walking briskly (4 mph) for 30 minutes, or about 90 calories at a casual 3 mph pace. Heavier people burn more, lighter people less. Over a day, walking adds up — 10,000 steps is often around 300-500 calories depending on your size and pace.
How is calories burned calculated?
This tool uses MET values (Metabolic Equivalent of Task) from the Compendium of Physical Activities. The formula is: calories = MET × 3.5 × body weight in kg ÷ 200 × minutes. A higher MET means a more intense activity, and a heavier body burns more calories doing the same activity.
Are calorie-burn estimates accurate?
They are solid estimates, not exact measurements — real burn varies with fitness, intensity, terrain and efficiency, and fitness trackers can be off by 20% or more. Use the number as a consistent guide rather than an exact figure, and remember that fat loss is driven far more by your food intake (a calorie deficit) than by exercise burn.
Should I eat back the calories I burn?
Usually only partly. Exercise burn is often overestimated, so eating back every calorie can erase your deficit. If your calorie target already accounts for your activity level (as the calorie calculator does), you generally do not need to eat exercise calories back to lose weight.