Calories Burned Calculator
How many calories does a walk, run or ride burn? It depends on the intensity of the activity, your body weight and the time. Estimate it with metabolic equivalents (MET).
Your numbers
Result
- Calories per minute
- 9.33
| Activity | Calories |
|---|---|
| Walking (3 mph) | 123 |
| Jogging (5 mph) | 280 |
| Running (7.5 mph) | 403 |
| Cycling (moderate) | 263 |
| Swimming | 210 |
| Weight training | 175 |
| Soccer | 245 |
| Jump rope | 385 |
| Yoga | 88 |
How the calories are calculated
Each activity has a MET value: calories = MET x weight (kg) x time (hours). Running at 5 mph is about 8 MET; for a 70 kg person in 30 minutes that is 8 x 70 x 0.5 = 280 kcal. The harder the activity and the heavier the person, the more they burn.
A rough average
MET is how many times more energy the activity uses than rest (1 MET). Real burn varies with fitness, terrain and temperature; heart-rate monitors personalize it. Remember that diet matters more than exercise for weight — it is hard to out-train poor eating.
Informational and educational result. Not a substitute for professional advice.
Frequently asked questions
Sources
- Compendium of Physical Activities — MET values
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