🏃♂️Calories Burned Calculator
Calculate calories burned during exercise and daily activities. Get personalized recommendations and track your fitness goals
Activity Information
Choose from over 50 activities across different categories
How long did you perform this activity?
Calories Burned Calculator
Estimate your calorie expenditure during physical activities using scientifically validated MET (Metabolic Equivalent of Task) values. Enter your weight, choose an activity, set the duration, and get an accurate estimate of calories burned. This tool supports both metric (kg) and imperial (lbs) units to suit your preference.
How to Use This Calculator
This calories burned calculator helps you estimate how many calories you burn during different physical activities and exercises.
- Select your activity from the list of over 50 options organized by category
- Enter the duration of the activity in minutes
- Enter your weight in pounds or kilograms
- Optionally, adjust the intensity level (light, moderate, or vigorous)
How It Works
📊 MET Values
Uses Metabolic Equivalent of Task values from scientific research to calculate energy expenditure.
🧮 Formula
Calories = MET × Weight (kg) × Time (hours)
⚖️ Accuracy
Results are estimates. Individual metabolism, fitness level, and effort can affect actual calories burned.
Health & Activity Guidelines
Follow WHO Physical Activity Recommendations
The World Health Organization (WHO) recommends adults aged 18–64 get at least 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous-intensity activity. Additional health benefits come from exceeding these targets and incorporating muscle-strengthening activities on 2 or more days per week.
WHO – Physical Activity Guidelines
Understand Your Daily Energy Needs
An active adult typically needs between 2,000 and 2,600 calories per day, depending on age, sex, and activity level. Tracking your exercise calorie burn alongside dietary intake helps maintain a healthy energy balance, whether your goal is weight loss, maintenance, or muscle gain.
WHO – Healthy Diet Fact Sheet
The Importance of Regular Physical Activity
Regular physical activity reduces the risk of cardiovascular disease by up to 35%, type 2 diabetes by up to 40%, and certain cancers by up to 20%. Even small amounts of movement—such as a 10-minute walk after meals—contribute meaningfully to your overall health and calorie expenditure throughout the day.
WHO – Physical Activity Key Facts
Frequently Asked Questions
How many calories does a 75 kg person burn running for 30 minutes?
A person weighing 75 kg running at a moderate pace of 10 km/h burns roughly 350–380 calories in 30 minutes. This is based on a MET value of about 9.8 for running at this speed. Your actual burn depends on terrain, fitness level, and running efficiency.
Why does body weight affect calorie burn?
Moving greater body mass requires more energy. A person weighing 90 kg burns approximately 50% more calories than a 60 kg person performing the same activity at the same intensity and duration. This is reflected in the MET formula: Calories = MET × weight (kg) × time (hours).
What exercises burn the most calories per hour?
For a 70 kg person, high-calorie-burning exercises include running at 10 km/h (~590 cal/hr), jumping rope (~600 cal/hr), cycling above 22 km/h (~590 cal/hr), and swimming laps (~500 cal/hr). These estimates are based on the Compendium of Physical Activities.
Health Information
Disclaimer: This calculator is for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare professional for guidance specific to your health.