Calories burned calculator
kcal per minute = MET × 3.5 × weight (kg) ÷ 200. MET values from the Compendium of Physical Activities; real burn varies with fitness, terrain and effort.
Calories burned per minute equal MET × 3.5 × body weight in kg ÷ 200. A 70 kg person walking at a comfortable pace (3.5 MET) for 30 minutes burns about 130 kcal; running at about 10 km/h (9.8 MET) for 30 minutes burns about 360 kcal. Heavier people burn more for the same activity.
How the calculation works
Each activity has a MET value (metabolic equivalent): how many times more energy it uses than sitting still. Sitting is 1 MET, comfortable walking about 3.5 and running at about 10 km/h close to 10. The calculator uses the standard formula kcal per minute = MET × 3.5 × weight (kg) ÷ 200, with MET values from the Compendium of Physical Activities.
30 minutes of activity for a 70 kg adult
| Activity | MET | kcal in 30 min |
|---|---|---|
| Yoga (hatha) | 2.5 | ≈ 92 |
| Walking, comfortable | 3.5 | ≈ 129 |
| Strength training | 3.5 | ≈ 129 |
| Walking, brisk | 4.8 | ≈ 176 |
| Swimming, light to moderate | 5.8 | ≈ 213 |
| Cycling, moderate | 8.0 | ≈ 294 |
| Running, about 10 km/h | 9.8 | ≈ 360 |
Exercise and food in perspective
These numbers help explain why diet usually does more for weight loss than exercise alone. A 30-minute walk burns roughly what a small snack provides; see our snacks in walking minutes for examples. That does not make movement less valuable: the WHO recommends at least 150–300 minutes of moderate activity a week for adults because it protects the heart, muscles, mood and sleep, and it makes keeping weight off easier.
Should you eat back the calories you burn?
If you set your calorie target with an activity factor that already includes your usual workouts, do not add exercise calories on top, or you will count them twice. If you used the "mostly sitting" level, eating back half of a big workout is a reasonable middle ground. Fitness watches and machines often overestimate, so treat any number as an estimate.
Daily steps count too. More walking through the day, also called NEAT, can add up to more than a single gym session; read how many steps a day help with weight loss.
Frequently asked questions
How many calories does walking burn?
For a 70 kg adult, comfortable walking burns about 4.3 kcal a minute, or roughly 130 kcal in 30 minutes. Brisk walking burns about 175 kcal in the same time.
Why do heavier people burn more calories?
Moving a heavier body takes more energy, so the formula multiplies by body weight. At the same pace, a 90 kg person burns about 30% more than a 70 kg person.
Are fitness tracker calorie numbers accurate?
They give a rough estimate. Studies of wrist devices often find large errors for energy expenditure, so use them to compare days rather than as exact counts.
What is a MET?
A MET (metabolic equivalent) compares an activity's energy use with sitting at rest. An activity of 4 MET uses about four times the energy of sitting.
Sources
This article is general information, not medical advice. If you have a health condition, are pregnant or under 18, talk to a doctor or registered dietitian before changing your diet.