Exercise Calorie Calculator
Calories burned by activity, body weight and duration.
Calories burned
0kcal
Please enter the activity, weight, and duration.
What is exercise calorie burn?
The calories you burn during exercise depend on exercise intensity (MET), body weight, and duration. MET (Metabolic Equivalent of Task) sets the energy used while sitting still at 1, and shows how many times that amount a given activity uses. For example, jogging at MET 8.3 burns 8.3 times more energy than sitting still. For the same activity, calories burned increase with a heavier body weight or a longer duration.
How to use it
Select an activity type and enter your weight (kg) and duration (minutes) to instantly calculate calories burned. If you have a target number of calories to burn, enter it in the 'Target calories' field to see how long you'd need to exercise. Leaving this field empty does not affect the rest of the calculation.
The result also shows calories burned per hour, equivalents in familiar foods, and an estimated body-fat equivalent.
Formula
Calories burned are calculated with the following formula.
Calories burned (kcal) = MET × 3.5 × weight(kg) ÷ 200 × duration(min)
For example, a 65kg person jogging (MET 8.3) for 30 minutes burns 8.3 × 3.5 × 65 ÷ 200 × 30 = 283.2… ≈ 283kcal.
MET values by activity
| Activity | MET |
|---|---|
| Walking, normal pace (4km/h) | 3.0 |
| Brisk walking (5.6km/h) | 4.3 |
| Hiking | 6.0 |
| Jogging (8km/h) | 8.3 |
| Running (10km/h) | 9.8 |
| Cycling, moderate (16-19km/h) | 6.8 |
| Swimming, freestyle (moderate) | 5.8 |
| Jump rope, moderate | 11.8 |
| Yoga | 2.5 |
| Pilates | 3.0 |
| Weight training, moderate | 3.5 |
| Weight training, vigorous | 6.0 |
| Squats / bodyweight training | 5.0 |
| Climbing stairs | 8.8 |
| Badminton | 5.5 |
| Tennis | 7.3 |
| Soccer | 7.0 |
| Basketball | 6.5 |
| Golf (walking) | 4.8 |
| Dance / aerobics | 7.3 |
| Housework / cleaning | 3.3 |
Everyday examples
Calories burned vary with body weight for the same exercise. For example, 30 minutes of jogging (MET 8.3) burns about 283kcal for a 65kg person and about 349kcal for an 80kg person — a heavier body weight burns more calories for the same activity.
Food equivalents help make calorie numbers more relatable. 30 minutes of jogging (≈283kcal) is about 0.9 bowls of rice (≈300kcal) or 1.1 pieces of fried chicken (≈250kcal). Conversely, since losing 1kg of body fat requires burning about 7,700kcal, that same 30-minute jog burns roughly the calorie equivalent of 37g of body fat.
Setting a target calorie goal makes planning easier. For example, if you want to burn 500kcal through exercise in a day, enter 500 in 'Target calories' to instantly see how many minutes of that activity you'd need.