Calorie Burn Calculator
Calculate calories burned by activity type, duration and body weight.
How Many Calories Does 30 Minutes of Walking Burn? Calculate by Weight
"How many calories did this workout burn?" is one of the most frequently asked questions about exercise. The calorie burn calculator provides a scientific answer by multiplying the activity-specific MET (Metabolic Equivalent) value by your weight and 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.
How to Use It. Step by Step
Required Inputs
- Activity type (from 14 options)
- Duration (in minutes)
- Your weight (kg)
Activity and MET Values
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.
This tool is for informational purposes only. Consult a dietitian or sports health professional for weight management or training programmes.
How to Interpret Your Results
The calculator returns two values: calories burned and estimated fat grams. A rough reference for fat loss: 1 gram of fat contains approximately 7.7 kcal of energy. A workout that burns 500 kcal theoretically burns 65 g of fat; however, this is a long-term accumulation, not an instant conversion.
A calorie deficit does not come from exercise alone; staying below your daily calorie needs (TDEE) is the primary driver. Using the calorie burn result alongside a daily calorie calculator provides a more complete picture.
Tips for Accurate Results
- Be realistic about activity intensity: the 'jogging' value corresponds to a pace of 8–9 km/h; if you are slower, use the walking option.
- Enter your actual weight, not your ideal or target weight; the formula calculates based on current weight.
- Limit the duration to only the minutes you were actively moving; do not include changing and showering time.
- As your fitness improves, you will burn fewer calories doing the same exercise; remember to update your results periodically.
Frequently Asked Questions
Select the activity, enter the duration and your weight, and find out the calories burned instantly. Use it alongside the daily calorie calculator to track your energy balance more accurately.