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Calories Burned Calculator - Walking, Running & Exercise

Find out how many calories you burn walking, running, cycling, swimming, skipping or doing a home workout

MET 3.8 · Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface

minutes
kg

Frequently Asked Questions

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How This Calories Burned Calculator Works

This calorie burn calculator uses MET values (metabolic equivalents). One MET is the energy you use sitting quietly. An activity with a MET of 4 uses about four times as much energy as rest.

Every MET value here comes from the 2024 Adult Compendium of Physical Activities, the standard reference researchers use to compare activities. Each result shows the Compendium code it is based on.

The formula

Calories = MET × body weight (kg) × time (hours)

Heavier bodies and longer sessions burn more. Harder effort means a higher MET.

Worked example

A 70 kg person walks at a moderate pace (MET 3.8, code 17190) for 30 minutes:

3.8 × 70 × 0.5 ≈ 133 kcal

Calories per minute

Divide the total by the minutes: 133 ÷ 30 ≈ 4.4 kcal per minute.

Useful for comparing activities at a glance.

Calories Burned in 30 Minutes: MET Table for Every Activity

Here is every activity and intensity in the calculator, with its Compendium MET value and the calories burned in 30 minutes at two body weights.

ActivityIntensityMET60 kg (132 lb)80 kg (176 lb)
WalkingSlow (3.2-3.9 km/h)2.884 kcal112 kcal
WalkingModerate (4.5-5.5 km/h)3.8114 kcal152 kcal
WalkingBrisk (6.4-7 km/h)5.5165 kcal220 kcal
RunningEasy (8-8.4 km/h · 12 min/mile)8.5255 kcal340 kcal
RunningModerate (9.7-10.1 km/h · 10 min/mile)9.3279 kcal372 kcal
RunningFast (12 km/h · 8 min/mile)11.8354 kcal472 kcal
CyclingLeisure (Under 16 km/h)4.0120 kcal160 kcal
CyclingModerate (16-19 km/h)6.8204 kcal272 kcal
CyclingFast (22.5-25.6 km/h)10.0300 kcal400 kcal
SwimmingLeisurely (Not lap swimming)6.0180 kcal240 kcal
SwimmingModerate (Crawl, ~46 m/min)8.0240 kcal320 kcal
SwimmingFast (Freestyle laps)9.8294 kcal392 kcal
Skipping / Jump RopeSlow (Under 100 skips/min)8.3249 kcal332 kcal
Skipping / Jump RopeModerate (100-120 skips/min)11.8354 kcal472 kcal
Skipping / Jump RopeFast (120-160 skips/min)12.3369 kcal492 kcal
BurpeesLight (Slow, steady reps)3.8114 kcal152 kcal
BurpeesModerate (Continuous, breathing hard)7.5225 kcal300 kcal
BurpeesVigorous (HIIT / Tabata intervals)11.0330 kcal440 kcal
Mountain ClimbersLight (Slow, controlled pace)3.8114 kcal152 kcal
Mountain ClimbersModerate (Interval pace)7.0210 kcal280 kcal
Mountain ClimbersVigorous (HIIT / Tabata intervals)11.0330 kcal440 kcal
LungesLight (Easy pace, plenty of rest)3.090 kcal120 kcal
LungesModerate (Steady sets, breathing harder)3.8114 kcal152 kcal
LungesVigorous (High intensity, short rests)6.5195 kcal260 kcal
SquatsLight (Easy pace, plenty of rest)3.090 kcal120 kcal
SquatsModerate (Steady sets, breathing harder)3.8114 kcal152 kcal
SquatsVigorous (High intensity, short rests)6.5195 kcal260 kcal
Push-upsLight (Easy pace, plenty of rest)3.090 kcal120 kcal
Push-upsModerate (Steady sets, breathing harder)3.8114 kcal152 kcal
Push-upsVigorous (High intensity, short rests)6.5195 kcal260 kcal
PlankLight (Easy effort)2.884 kcal112 kcal
PlankModerate (Breathing harder, can talk)3.8114 kcal152 kcal
PlankVigorous (Hard effort, hard to talk)7.5225 kcal300 kcal
Jumping JacksLight (Easy effort)2.884 kcal112 kcal
Jumping JacksModerate (Breathing harder, can talk)3.8114 kcal152 kcal
Jumping JacksVigorous (Hard effort, hard to talk)7.5225 kcal300 kcal
Other / General ExerciseLight (Easy effort)2.884 kcal112 kcal
Other / General ExerciseModerate (Breathing harder, can talk)3.8114 kcal152 kcal
Other / General ExerciseVigorous (Hard effort, hard to talk)7.5225 kcal300 kcal

Reading the table:

Bodyweight moves like squats, lunges and push-ups are usually done in sets with rest in between. The MET values already reflect a typical session, so enter your whole workout time, including short rests.

Walking Calorie Calculator: How Many Calories Does Walking Burn?

Walking is the easiest way to add activity to your day, whether it is a morning walk in the park or an evening stroll after dinner. Pace makes a big difference. Here is what 30 minutes looks like for a 70 kg person:

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Slow walk (3.2-3.9 km/h): about 98 kcal

MET 2.8. A relaxed stroll, like walking around the market.

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Moderate walk (4.5-5.5 km/h): about 133 kcal

MET 3.8. A normal purposeful pace. At this speed you burn roughly 53 kcal per km.

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Brisk walk (6.4-7 km/h): about 193 kcal

MET 5.5. Fast enough that talking takes some effort. Nearly 1.5 times the moderate pace.

10,000 steps is roughly 7-8 km for most adults. At a moderate pace that takes about 90 minutes, or around 400 kcal for a 70 kg person (3.8 × 70 × 1.5). Read more in how many calories you burn in 10,000 steps and our guide to walking calories burned by mile, time and speed.

Running Calorie Calculator: Calories Burned Running

Running burns more calories per minute than almost any everyday activity. For a 70 kg person, 30 minutes of running burns:

PaceSpeedMET30 min at 70 kg
12 min/mile (about 7:27 per km)8-8.4 km/h8.5~298 kcal
10 min/mile (about 6:13 per km)9.7-10.1 km/h9.3~326 kcal
8 min/mile (about 5:00 per km)12 km/h11.8~413 kcal

A 5 km run at 10 min/mile takes about 31 minutes and burns about 336 kcal at 70 kg. A quick rule of thumb is roughly 1 kcal per kg of body weight for every kilometre you run. For pace-by-pace numbers, see our running calorie calculator guide.

Short on time?

Skipping is one of the highest-burn options you can do at home. Moderate rope jumping (MET 11.8) burns about as much per minute as running at 8 min/mile. See skipping calories burned and burpees calories burned for more.

Why Calorie Burn Estimates Vary

Any calories burned calculator gives an estimate, not an exact measurement. Two people of the same weight doing the same workout can burn noticeably different amounts.

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Fitness and technique

As you get fitter and move more efficiently, the same pace takes less energy. Beginners often burn a little more than the table suggests.

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Terrain and conditions

Hills, stairs, sand, wind and heat all raise the effort. The walking and running values assume flat, firm ground.

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Wearables

Watches and fitness bands estimate calories from heart rate and movement. They are often off by 20% or more, so treat their numbers as rough too.

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Breaks and resting calories

MET totals include the calories you would burn at rest anyway (about 1 MET). Long pauses mid-workout also lower the real number.

Compendium values for other activities are covered in our guides to cycling calories burned, swimming calories burned and plank calories burned.

Calories Burned vs Weight Loss

Exercise is great for your heart, muscles, mood and blood sugar. On its own, though, it is a slow way to lose weight. About 7,700 kcal is roughly equal to 1 kg of body fat.

  • A 30-minute brisk walk every day burns about 193 kcal at 70 kg, or around 1,350 kcal a week. That is roughly 0.18 kg a week from exercise alone.
  • A 30-minute moderate walk (133 kcal at 70 kg) roughly covers one or two plain rotis.
  • A single samosa (roughly 250 kcal) takes close to an hour of moderate walking to burn off (about 266 kcal at 70 kg).

Combine exercise with your diet

Most people get the best results from a modest food deficit plus regular activity. Find your daily target with the Calorie Deficit Calculator, see your total daily burn with the TDEE Calculator, and check your meals in the Indian Food Calorie Calculator. Don't eat back every exercise calorie: the estimates above can run high.