Exercise Calorie Calculator

Estimates the calories burned in one of 210 activities, such as walking, running, cycling, swimming, gym workouts or housework, from the time spent and your body weight, using MET values. You can collect several activities in a list and see the total for one session and for a week.

How to use

1. Choose the "Unit" and enter your "Body weight".
2. Under "Add an activity", pick a "Category" or type a word such as swimming or stairs into "Search", then choose the "Activity".
3. Enter the "Minutes" and "Times a week" to see a preview, then press "Add to list" to put it under "Your activities".
4. Read the totals under "All activities once" and "Weekly total".

How it works

• kcal = MET × body weight (kg) × time (hours). One MET is 1 kcal per kg per hour, roughly the energy used when sitting quietly.
• MET values come from the 2024 Adult Compendium of Physical Activities (adults aged 19–59). The number after each activity name is its MET value.
• The result is gross energy use, which includes what your body would use at rest. It is a rough estimate that varies a lot with fitness, body composition, age and effort.
• Your weight and activity list are saved on this device.

Questions and answers

How many calories does a 30-minute walk burn?

It depends on speed and weight. A person of 60 kg walking briskly (5.6–6.3 km/h, 4.8 MET) for 30 minutes burns about 4.8 × 60 × 0.5 = 144 kcal.

How many calories does running for 30 minutes burn?

At 60 kg and 9.7–10.1 km/h (9.3 MET), 30 minutes is about 9.3 × 60 × 0.5 = 279 kcal. Faster running has a higher MET value.

What is a MET?

It expresses how intense an activity is compared with sitting quietly. Below 3 MET is light, 3 to 5.9 MET is moderate, and 6 MET or more is vigorous.

Why does my fitness watch show a different number?

A watch can also use other data, such as heart rate or movement, while this tool uses only the average MET value of each activity. Both are estimates.