🏃♂️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 – UK Units (kg & Stone)
Calculate your exercise calorie burn using metric measurements familiar to UK residents. This calculator supports both kilograms and stone, and provides results calibrated to activities common in the UK—from a brisk walk along the Thames to a 5-a-side football match. Use these insights alongside NHS recommendations to build a healthier, more active lifestyle.
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
NHS Live Well Physical Activity Recommendations
The NHS recommends that adults aged 19–64 do at least 150 minutes of moderate-intensity activity per week, such as brisk walking or cycling. Alternatively, 75 minutes of vigorous-intensity activity—like running or swimming laps—provides similar health benefits. The NHS also advises doing strengthening exercises on at least 2 days per week.
NHS – Physical Activity Guidelines for Adults
How the NHS Defines Moderate vs Vigorous Exercise
According to the NHS Live Well guidelines, moderate activity raises your heart rate and makes you breathe faster, but you can still hold a conversation. Examples include brisk walking (at least 3 mph), water aerobics, and cycling below 14 mph. Vigorous activity makes you breathe hard and fast—you will not be able to say more than a few words without pausing for breath.
NHS Live Well – Exercise
Calorie Burn and the UK Eatwell Guide
The UK Eatwell Guide, published by Public Health England, suggests that the average adult needs about 2,000–2,500 kcal per day. By tracking calories burned through exercise, you can better understand how physical activity fits into your overall energy balance and make informed choices about portion sizes and food groups.
Public Health England – The Eatwell Guide
Frequently Asked Questions
How many calories does a 12-stone person burn running for 30 minutes?
A person weighing 12 stone (approximately 76 kg) running at a moderate pace of 6 mph burns roughly 370–400 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.
How does walking 10,000 steps compare to NHS activity targets?
Walking 10,000 steps typically takes 80–100 minutes and burns 300–500 kcal depending on your weight and pace. This exceeds the NHS minimum of 150 minutes moderate activity per week if done daily, making it an excellent baseline goal. The NHS notes that even shorter bouts of brisk walking count towards your weekly target.
What are the best calorie-burning exercises in the UK?
Popular high-calorie-burning activities in the UK include running (approximately 400 kcal per 30 min for a 76 kg person), cycling on British cycle paths (~350 kcal/30 min at vigorous pace), swimming at your local leisure centre (~300 kcal/30 min), and 5-a-side football (~280 kcal/30 min). These align with NHS recommendations for vigorous-intensity exercise.
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.