How Many Calories Does Exercise Burn? Walking, Running, Cycling and More
Estimate calories burned for 14 activities using MET values, with worked examples for a 70 kg person and honest limits of the estimate.
"How many calories did that workout burn?" is one of the most common questions in fitness, and watches and gym machines often give a very different answer each time. A transparent method is better: use the MET value of the activity, your weight and the time. The free Calories Burned Calculator uses exactly this method for 14 everyday activities.
Quick answer
Calories burned = MET x body weight in kg x time in hours. A 70 kg person walking at an easy pace (about 3.5 METs) for 30 minutes burns about 123 kcal. Running at a moderate pace (about 9.8 METs) for the same time burns about 343 kcal.
The Calories Burned Calculator showing the MET value and calories burned.
What is a MET?
A MET, or metabolic equivalent, is the energy cost of an activity compared with sitting at rest. Sitting is 1 MET, so a 5 MET activity uses five times the energy of sitting. The values come from the Compendium of Physical Activities, a research reference used worldwide.
| Activity | MET | kcal in 30 min (70 kg) |
|---|---|---|
| Walking, easy | 3.5 | 123 |
| Brisk walking | 4.3 | 151 |
| Cricket | 4.8 | 168 |
| Badminton | 5.5 | 193 |
| Jogging | 7.0 | 245 |
| Football | 7.0 | 245 |
| Swimming | 7.0 | 245 |
| Cycling (moderate) | 8.0 | 280 |
| Running | 9.8 | 343 |
| Climbing stairs | 8.0 | 280 |
Worked example
A 60 kg person plays badminton for 45 minutes. Calories = 5.5 x 60 x 0.75 = about 248 kcal. If that person weighed 80 kg, the same game would burn about 330 kcal. Heavier bodies use more energy for the same movement.
How accurate is it?
It is an estimate. Real burn varies with fitness, technique, terrain, temperature and body composition. A fit person uses less energy for the same pace than a beginner. Typical error is 10 to 20 percent, and the figure includes the energy your body would use at rest anyway, so the extra from exercise is a little lower.
Using the number sensibly
- Do not eat back every calorie. A snack can erase a workout. A 30-minute walk is about one banana and a biscuit.
- Think in weeks. One kilogram of body fat is about 7,700 kcal, so steady habits matter more than one session.
- Exercise has benefits beyond calories: better mood, sleep, heart health and blood sugar control.
- Combine movement with food choices. Diet usually has the bigger effect on weight, and exercise helps keep it off.
Tips to burn more without more time
- Walk briskly instead of strolling.
- Add hills, stairs or intervals.
- Include strength training to keep muscle, which raises daily energy use.
- Increase everyday movement: take the stairs, walk after meals, stand while on calls.
Frequently asked questions
Does the calculator work for children or in pregnancy? No. These values are for healthy adults. Ask a doctor for advice in pregnancy or illness.
Why does my watch show a different number? Watches use heart rate and models that differ from MET tables. Neither is exact.
How many calories do I need each day? Use the Calorie Calculator for your daily needs.
Next step
Choose your activity in the Calories Burned Calculator. Plan your food with the Calorie Calculator and your protein with the Protein Intake Calculator.
