A free calories burned calculator for 39 activities, from the 2024 Compendium of Physical Activities, for your weight and minutes.
See how many calories 39 activities burn for your weight and time, from walking to jumping rope.
You
Entered once, used by every health calculator here, and saved only in this browser.
Your activity
Calories use the 2024 Adult Compendium of Physical Activities and the American College of Sports Medicine's formula: MET × 3.5 × kg ÷ 200 a minute.
Your result
Fill in the fields above to see your result.
These calculators give general estimates for healthy adults, not medical advice. Talk to your doctor before you change how you eat or train, especially if you're pregnant, take medication or have a health condition.
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This free calories burned calculator shows how many calories 39 activities burn for your weight and time, from walking and running to yoga and jumping rope, and what that adds up to in a week.
I built it because watch and gym machine numbers are often far off, and they never say where they come from.
This one uses the 2024 Adult Compendium of Physical Activities, the researchers' own reference, and shows the code for each activity.
Here's how calories burned are worked out, which activities burn the most, and how to use the number well.
TL;DRKey takeaways
What is a calories burned calculator?
A calories burned calculator estimates the energy an activity uses, from how hard it is, how long you do it and how much you weigh.
How hard an activity is gets measured in METs. One MET is the energy you use sitting still, so an activity of 8 METs burns eight times that.
How to use the calories burned calculator
You only need your weight, and every health calculator here shares it.
Your numbers stay in this browser.
A worked example
Here's the example the calculator loads when you press Try an example.
A 75 kg person runs at 6 mph, a 10-minute mile, for 45 minutes. The Compendium puts that at 9.3 METs.
That's 9.3 × 3.5 × 75 ÷ 200 = 12.2 calories a minute, or about 549 for the run. Three runs a week burn about 1,648.
Calories burned by activity
Here's what 30 minutes burns for someone at 75 kg.
- MET
- 4.8
- 30 minutes
- 189
- MET
- 9.3
- 30 minutes
- 366
- MET
- 8.0
- 30 minutes
- 315
- MET
- 5.8
- 30 minutes
- 228
- MET
- 3.5
- 30 minutes
- 138
- MET
- 2.3
- 30 minutes
- 91
- MET
- 11.8
- 30 minutes
- 465
- MET
- 8.8
- 30 minutes
- 347
The calculator draws the same comparison for your own weight and minutes, with your activity marked.
What the number leaves out
The formula is a good estimate, and a few things move your real number.
Your fitness
A fit person often does the same work more efficiently. Use the number as an estimate, not an exact count.
Strength training's afterburn
A weights session burns more than its MET shows over the hours after. It also builds the muscle that raises your BMR, which the BMR calculator explains.
Your watch
Watches estimate from your heart rate, which can be far off. When the two disagree, trust the trend in your weight.
Mistakes to avoid
These are the common ways calories burned get misused.
- Eating back every calorie your watch says you burned
- Counting exercise twice when your TDEE already uses an active level
- Picking a harder pace than you really held
- Judging a workout only by calories, instead of what it builds
Use the number to compare activities and plan your week, not to earn food.
Movement is medicine
The reason to move goes far past calories.
Exercise is by far the most potent longevity “drug.” No other intervention does nearly as much to prolong our lifespan and preserve our cognitive and physical function.
Attia's Outlive explains how cardio, strength and stability work together as you age.
Outlive
Outlive by Dr. Peter Attia breaks down the most effective strategies for long-term health and performance, covering exercise, nutrition, sleep, and emotional wellbeing to add years to your life.
I may earn a commission if you make a purchase, at no additional cost to you.
Who is the calories burned calculator for?
It's for anyone who wants to know what their training really does, and these tools fit around it.
- TDEE calculator – for what you burn in a full day
- Calorie calculator – for a target that fits your training
- Zone 2 heart rate calculator – for training at the right effort
- VO2 max calculator – for how fit your heart and lungs are
- Running pace calculator – for your pace and race times
Compare a few activities here, then pick the ones you'll enjoy enough to repeat.
More health calculators
Every health calculator reads the same "You", so you only enter yourself once.
| Calculator | What it answers |
|---|---|
| TDEE calculator | What do I burn in a day? |
| Running pace calculator | What's my pace? |
| One rep max calculator | How strong am I? |
| Water intake calculator | How much should I drink? |
After a long session, the water intake calculator shows how much to drink.
Plan your health with your AI
Take your numbers further in
Calories Burned Calculator FAQs
Questions about the calories burned calculator? Here's what to know.
A calories burned calculator estimates the energy an activity uses, from its MET value, your weight and the minutes.
This free one covers 39 activities from the 2024 Compendium of Physical Activities.
Calories a minute = MET × 3.5 × weight in kg ÷ 200, the American College of Sports Medicine's formula.
Multiply by your minutes.
A MET is the energy you use sitting still.
An activity of 8 METs uses eight times as much.
At 75 kg, running at 6 mph burns about 366 calories in 30 minutes.
Faster running burns more.
At 75 kg, brisk walking burns about 189 calories in 30 minutes.
Of the activities here, fast running, jumping rope and martial arts are near the top.
The best one is the one you'll do often.
Moving a heavier body takes more energy, so the same activity burns more for a heavier person.
Not always, since watches estimate from heart rate and their own formulas.
Use either as an estimate and watch your weight trend.
No, it's a general estimate for healthy adults.
Talk to your doctor before you change how you eat or train, especially if you're pregnant, take medication or have a health condition.
Yes, it's free with no login, and your numbers stay in this browser.
I did.
I'm Navid Moazzez, and I made the calories burned calculator as one of my free tools on navid.me.
More about me.
Navid Moazzez
AI business strategist & AI OS builder
Navid Moazzez helps creators and founders master AI and build their own AI Operating System (AI OS) to automate their business and life.
Navid.me is reader-supported. When you buy through links on this site, I may earn an affiliate commission. Learn more.
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