Calorie Burn Calculator
Pick an activity and enter the duration and your weight to see the calories you burn.
This tool is for information only and does not replace professional advice. For weight management or a training programme, talk to a dietitian or sports health professional.
What Factors Affect Calorie Burn?
Two people doing the same exercise can burn different amounts of calories. Weight, activity intensity, duration and fitness level are the main factors that determine this difference. The calculator gives an estimate by multiplying the activity's MET (Metabolic Equivalent) value by your weight and the duration.
What Is MET and How Does Calorie Calculation Work?
MET (Metabolic Equivalent of Task) is a coefficient that shows how much energy an activity expends compared to a resting state. Rest, with a MET value of 1, is used as the baseline; values such as 3.5 MET for walking and 11.5 MET for running are based on measured standards.
Formula: Calories = MET × Weight (kg) × Duration (hours). For a 70 kg person walking for 30 minutes (0.5 hours): 3.5 × 70 × 0.5 = 122.5 kcal. As weight increases, more calories are burned in the same activity.
MET Values and Calories by Activity
Approximate calories calculated for a 70 kg person (30 and 60 minutes):
| Activity | MET | 30 min (70 kg) | 60 min (70 kg) |
|---|---|---|---|
| Walking (5 km/h) | 3.5 | 122 kcal | 245 kcal |
| Jogging (8–9 km/h) | 7.0 | 245 kcal | 490 kcal |
| Running (12 km/h) | 11.5 | 403 kcal | 805 kcal |
| Cycling (moderate) | 8.0 | 280 kcal | 560 kcal |
| Swimming | 8.0 | 280 kcal | 560 kcal |
| Yoga / Pilates | 3.0 | 105 kcal | 210 kcal |
Values are approximate. Actual calorie expenditure varies by fitness level, intensity, and individual metabolism.
Exercise and Calorie Deficit
A calorie deficit does not come from exercise alone. What matters most is staying below your daily calorie needs (TDEE), so read this result together with a daily calorie calculator. Mixing different activities helps keep motivation up and works different muscle groups.