About this tool
An exercise calorie calculator estimates how many calories a workout uses from its MET value, your body weight and how long you do it.
MET stands for metabolic equivalent: sitting still is 1 MET, so an activity at 4 METs uses about four times that energy. The formula used here is calories = MET x weight (kg) x hours.
For example, a 60 kg person walking briskly (4.3 METs) for 30 minutes uses about 4.3 x 60 x 0.5 = 129 kcal, while a 70 kg person running at about 10 km/h (9.8 METs) for 30 minutes uses about 343 kcal.
How many calories does walking burn? Pick one of the walking speeds and compare, because a faster pace has a higher MET. Why does my watch show a different number?
Devices also use heart rate and age, and MET tables are rounded averages, so every estimate differs a little. Does this count calories already burned at rest?
Yes, this gross figure includes the resting part, so it is higher than a net figure. The list below the result shows the same time and weight for other activities, and you can type your own MET value.
If you track running speed, our running pace calculator helps. Results are rough estimates for reference only, not health advice. Nothing you enter leaves your browser.
How to use
- Choose an activity, or pick 'Custom MET value' to enter your own.
- Enter your weight in kg and the minutes you exercised.
- Read the estimated calories, then compare other activities in the list.