Calories Burned Calculator by Activity
Examples include walking, running, cycling, swimming, strength training, cleaning, gardening, dancing, and active jobs.
Inputs
Advanced: custom MET value
Most users should choose a preset activity. Enter a custom MET only when you have a value from a device, lab test, coach, or Compendium lookup.
Compare two activities
Uses the same weight and duration. In distance mode, the calculated duration is used.
How This Calculator Works (MET Science)
This calculator estimates calories burned using MET values, short for metabolic equivalents of task. A MET compares an activity's energy cost with resting. To translate METs into calories, the tool applies the standard equation: kcal = MET × 3.5 × weight(kg) ÷ 200 × minutes.
Use duration mode when you know how long the activity lasted. Use distance mode for walking, running, or cycling when you know distance plus pace or speed. If you do not enter pace or speed, the calculator uses the selected preset's typical speed to estimate time.
Choosing the right activity: When multiple intensities are listed (e.g., cycling 12–13.9 vs. 14–15.9 mph), select the closest match to your usual pace. If you don’t track pace, pick the description that best fits perceived effort: light, moderate, or vigorous.
Privacy: the calculation is client-side. Your weight, activity, and results are not uploaded by this page.
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Example Calories Burned Tables
30 minutes by activity
| Activity | MET | 125 lb | 155 lb | 185 lb |
|---|---|---|---|---|
| Walking, brisk 3.5 mph | 4.3 | 128 kcal | 159 kcal | 189 kcal |
| Running, 6 mph | 9.8 | 292 kcal | 362 kcal | 432 kcal |
| Cycling, 12-13.9 mph | 8.0 | 238 kcal | 295 kcal | 352 kcal |
| Swimming laps, moderate | 5.8 | 173 kcal | 214 kcal | 256 kcal |
| Strength training, general | 3.5 | 104 kcal | 129 kcal | 154 kcal |
| House cleaning, general | 3.3 | 98 kcal | 122 kcal | 145 kcal |
| Gardening, general | 3.8 | 113 kcal | 140 kcal | 167 kcal |
| Yoga, Hatha | 2.5 | 74 kcal | 92 kcal | 110 kcal |
Popular paces for a 155 lb person
| Activity pace | MET | 30 min estimate |
|---|---|---|
| Walk 3.0 mph | 3.3 | 122 kcal |
| Walk 3.5 mph | 4.3 | 159 kcal |
| Run 5.0 mph | 8.3 | 306 kcal |
| Run 6.0 mph | 9.8 | 362 kcal |
| Cycle 10-11.9 mph | 6.8 | 251 kcal |
| Cycle 14-15.9 mph | 10.0 | 369 kcal |
Accuracy: Why Estimates Vary
MET-based calculators are useful for comparing activities, but they are not precise measurements of your body. Estimates can shift because of body weight, duration, pace, terrain, incline, surface, wind, carried load, breaks, technique, fitness level, age, body composition, heat, humidity, and hydration.
Fitness trackers and lab tests may differ from this result because they can use heart rate, GPS, accelerometers, power meters, respiratory measurements, or proprietary models. Treat the result as a planning estimate, not an exact calorie count.
Sources and Methodology
The calculator uses the standard MET equation and a practical activity list based on standardized activity-energy references. MET values are averages for categories of activity, not personalized measurements.
- Compendium of Physical Activities, including the 2024 Adult Compendium update published in January 2024.
- Last reviewed for this page: June 2026.
Calories Burned FAQ
How accurate is a calories burned calculator?
It is an estimate based on standardized MET averages, weight, and time. Real energy use varies with pace, terrain, incline, breaks, fitness level, body composition, heat, and measurement method.
What is a MET?
A MET, or metabolic equivalent of task, compares an activity's energy cost with resting. One MET is roughly resting energy use, and higher MET values represent higher intensity.
Why does weight affect calories burned?
The standard formula multiplies by body weight in kilograms, so a heavier body generally requires more energy for the same MET value and duration.
Do fitness trackers calculate this differently?
Often yes. Trackers may combine heart rate, motion sensors, personal settings, GPS pace, and proprietary models, while this calculator uses transparent MET-based estimates.
How many calories do I burn walking for 30 minutes?
At 155 lb, walking at about 3.0 mph burns about 122 kcal in 30 minutes, while brisk walking at about 3.5 mph burns about 159 kcal. Your result changes with weight and pace.
How many calories do I burn running a mile?
For a 155 lb person, running one mile is often roughly around 110 to 130 kcal depending on pace and conditions. Use distance mode for an estimate using your weight and selected running speed.
Are calories and kcal the same?
In nutrition and exercise contexts, Calorie with a capital C usually means kilocalorie, or kcal. This calculator reports kcal.
Can this predict weight loss?
No. It estimates activity energy expenditure only. Weight change also depends on total daily energy expenditure, food intake, water shifts, recovery, health status, and consistency.
Where do MET values come from?
The activity values are based on standardized MET references such as the 2024 Adult Compendium of Physical Activities, with practical grouping and labels for calculator use.
Is my data private?
Yes. Everything runs locally in your browser and is not uploaded or stored by this page.