Free calories burned calculator: estimate how many calories you burn walking, running, cycling, swimming and 15+ activities. Uses 2024 Compendium MET values.
This calculator estimates how many calories you burn during one session of physical activity, such as walking, running, cycling, swimming, or housework. It uses the MET (Metabolic Equivalent of Task) method from the 2024 Compendium of Physical Activities, the standard reference used by researchers and fitness professionals.
MET measures how intense an activity is compared to resting. One MET equals the energy used while sitting quietly. The calculator multiplies the MET value of your activity by your body weight and time, so heavier people and longer sessions burn more calories.
The result covers exercise calories only. For weight loss or maintenance planning, combine it with your resting metabolism. Your Total Daily Energy Expenditure (TDEE) is the complete daily number, and our TDEE calculator can help you find it.
Use this tool to compare activities, plan workouts, or find out how many calories a walk, run, or bike ride really burns.
A 70 kg person burns about 74 kcal in 30 minutes of slow walking (MET 2.0), about 110 kcal at a moderate pace (MET 3.0), and about 158 kcal walking briskly (MET 4.3). Your exact number depends on your weight, because heavier bodies burn more.
Running at 6 mph (10-minute miles) burns about 12 kcal per minute for a 70 kg runner, or roughly 120 kcal per mile. A 90 kg runner burns about 155 kcal per mile. Pace and body weight are the main factors.
The MET method is the standard research approach for estimating energy expenditure and gives good group-level estimates. Individual results vary with fitness, terrain, and effort, so treat the number as a useful estimate rather than an exact measurement.
This calculator estimates only the calories burned during one activity session. TDEE (Total Daily Energy Expenditure) is the total calories your body needs in a full day, including rest and all activities. Use our TDEE calculator for daily intake planning, then add activity burn on top.
Yes. Heavier bodies need more energy to move, so a 90 kg person burns about 30 percent more calories than a 70 kg person doing the same activity for the same time. Switch the unit to kg or lbs and adjust your weight for a personal estimate.
A 70 kg person burns about 294 kcal in an hour of easy cycling (MET 4.0), about 588 kcal at a moderate 12-14 mph pace (MET 8.0), and about 735 kcal cycling vigorously (MET 10.0).