Syed Waleed

See how many calories walking, running, cycling, and more burn for your weight and workout time. Free, no signup.

Home › Calculators › Calories Burned Calculator

Calories Burned Calculator — How Many Calories Did You Burn?

Pick your activity, enter your weight and how long you moved, and instantly see the calories you burned — plus how that workout compares with walking, cycling, swimming, and more.

MET measures how intense an activity is compared with sitting still (MET 1.0).

Pounds first, as used in the US. Your weight in kg is shown in the results.

How long you kept moving, not counting rest breaks.

Calories burned
0
Running (6 mph) for 30 minutes at 180 lbs
Per minute
0
calories per minute
Per hour
0
at this pace for a full hour
Your weight
0
kilograms, converted from pounds

Same weight, same time — how activities compare

Every row below uses your weight and duration, so you can see exactly what each activity would burn.

ActivityMETCalories burned
How it is calculated: calories = MET × 3.5 × weight in kg ÷ 200 × minutes. It is an estimate for an average adult — your real burn varies with fitness, body composition, and effort. This tool is for general information, not medical advice.
100% private

All math happens in your browser. Your weight and workouts are never uploaded or stored anywhere.

No signup

No account, no email, no app. Open the page and calculate as many workouts as you like.

Free forever

Unlimited calorie calculations with comparison tables — free, no limits.

How to use the calories burned calculator

  1. 1Pick your activity

    Choose the closest match from the list, from leisurely walking to vigorous swimming. Each activity carries its standard MET value.

  2. 2Enter your weight in pounds

    Heavier bodies burn more calories doing the same activity, so your weight is part of the formula.

  3. 3Enter your active minutes

    Count only the time you were actually moving. A 45-minute walk with a 10-minute coffee stop is 35 active minutes.

  4. 4Compare activities

    Read your total, then check the comparison table to see what the same time would burn as a walk, a ride, or a swim.

Why people use this calculator

Standard MET formula

Uses the widely published MET equation, so results line up with fitness trackers and exercise research.

15 everyday activities

Walking, running, cycling, swimming, weight training, housework, gardening, and more — not just gym workouts.

Instant comparison table

See every activity side by side at your weight and duration, so swapping a walk for a run shows its real payoff.

Pounds first, kg shown too

Enter pounds as Americans do, and the tool shows the kilogram conversion used in the math.

Per-minute and per-hour rates

Know your burn rate, not just one total, so you can plan a 20-minute or 60-minute session.

Works on your phone

Check your burn right after a workout, at the gym or on the trail — fully responsive and touch-friendly.

Calories burned calculator FAQs

How many calories does running burn?
Running at 6 mph (MET 9.8) burns about 14 calories per minute for a 180 lb person — about 420 calories in 30 minutes. Faster running and heavier body weight both raise the number.
How many calories does walking burn?
A 180 lb person walking briskly at 3.5 mph (MET 4.3) burns about 184 calories in 30 minutes. Leisurely walking at 2 mph burns about 107 calories in the same time.
What is a MET?
MET stands for Metabolic Equivalent of Task. Sitting quietly is MET 1.0. An activity rated MET 5.0 uses about five times as much energy as sitting still.
Is the MET formula accurate?
It is a well-tested estimate for an average adult, but individual burn varies with fitness, muscle mass, age, and how hard you push. Treat the result as a solid estimate, not a lab measurement.
Does weight really change calories burned?
Yes. Moving a heavier body takes more energy, so the formula multiplies by your weight. Two people doing the same 30-minute run will burn different totals if they weigh different amounts.
How many calories should I burn per day through exercise?
US health guidelines suggest about 150 minutes of moderate activity per week. For a 180 lb person, 30 minutes of brisk walking five days a week burns roughly 920 calories weekly from exercise alone.
Do I count rest breaks in my workout time?
No. Enter only active minutes. Counting a rest break as exercise time overstates your burn, because your MET drops back near resting level when you stop.

Related tools

One Rep Max Calculator

Estimate your 1RM from any lift, plus a training-percentage table.

 Target Heart Rate Zone Calculator

Find your fat-burn and cardio training zones in beats per minute.

 Body Fat Percentage Calculator

Estimate body fat with the U.S. Navy circumference method.

 Water Intake Calculator

See how much water to drink per day for your weight and activity.
Scroll to Top