🏃♂️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 for US Standard Units
Track your calorie expenditure using US standard measurements. This calculator defaults to pounds (lbs) and uses MET values validated by American research institutions. Whether you are walking around your neighborhood or training for a marathon, understanding your energy expenditure in familiar US units helps you align exercise with the dietary guidelines recommended by the USDA for American adults.
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 CDC Physical Activity Guidelines
The Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity. Combining both, along with muscle-strengthening activities on 2 or more days per week, helps maintain a healthy weight and reduces the risk of chronic disease.
CDC – Physical Activity Guidelines for Americans
Understand Your Calorie Needs with USDA Guidelines
According to the USDA Dietary Guidelines for Americans, an active adult male needs approximately 2,400–3,000 calories per day, while an active adult female needs about 2,000–2,400 calories. Tracking your calories burned alongside intake helps ensure you are in the right energy balance for your fitness goals.
USDA Dietary Guidelines for Americans, 2020–2025
American Heart Association Exercise Targets
The American Heart Association (AHA) advises at least 150 minutes per week of moderate exercise—such as brisk walking at 3.5 mph—or 75 minutes per week of vigorous exercise. For those looking to lower blood pressure or cholesterol, the AHA recommends an average of 40 minutes of moderate-to-vigorous activity 3–4 times per week.
American Heart Association – Recommendations for Physical Activity in Adults
Frequently Asked Questions
How many calories does a 180 lb person burn walking for 30 minutes?
A person weighing 180 lbs (approximately 82 kg) walking at a moderate pace of 3.5 mph burns roughly 150–170 calories in 30 minutes. This is based on a MET value of about 3.5 for brisk walking. Heavier individuals burn more calories because moving greater body mass requires more energy.
Is 500 calories burned per workout good for weight loss?
Burning 500 calories per workout is an excellent target for weight loss. At five sessions per week, that creates a 2,500-calorie weekly deficit—enough to lose about 0.7 lbs per week from exercise alone, according to CDC guidelines. Combined with a modest dietary reduction, this can support losing 1–2 lbs per week safely.
What exercises burn the most calories per hour for Americans?
For a 155 lb person, high-calorie-burning exercises include running at 6 mph (~590 cal/hr), jumping rope (~600 cal/hr), cycling above 14 mph (~590 cal/hr), and swimming laps (~500 cal/hr). These estimates are based on the Compendium of Physical Activities used by the American College of Sports Medicine.
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.