Calories Burned Calculator
Estimate calories burned during exercise using MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). Our methodology documents the MET-to-calorie formula.
Estimated result
How activities compare
Estimated calories burned in 30 minutes by a 70 kg adult, across a representative spread of activities — computed with the same MET formula the calculator uses.
Calories burned in 30 min (70 kg adult)
How the calculation works
The formula is straightforward: Calories = MET x body weight (kg) x duration (hours). One MET is approximately equal to the energy cost of sitting quietly — about 1 kcal per kilogram of body weight per hour. A 70 kg person walking at 3.5 mph (MET 4.3) for 30 minutes would burn approximately:
4.3 MET x 70 kg x 0.5 hours = 150.5 kcal
MET values come from the Compendium of Physical Activities (Ainsworth et al., 2011, Medicine and Science in Sports and Exercise), the standard reference used by exercise physiologists worldwide.
Understanding MET intensity zones
| Zone | MET Range | Examples | WHO guideline |
|---|---|---|---|
| Light | 1.0 — 3.0 | Walking (2 mph), yoga, stretching | Baseline activity |
| Moderate | 3.0 — 6.0 | Brisk walking, cycling (10 mph), light weights | 150-300 min/week |
| Vigorous | 6.0 — 9.0 | Jogging, swimming laps, most team sports | 75-150 min/week |
| Very Vigorous | 9.0+ | Running (7+ mph), jump rope, stair climbing | Advanced athletes |
The WHO recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week for adults aged 18-64. This calculator helps you understand where each activity falls on that spectrum.
Making the numbers useful
MET-based estimates are best for comparing activities — not for precise calorie counting.
- Heavier people burn more for the same activity (calories scale with body weight), so use your own weight, not an average.
- Intensity matters more than time: 30 minutes of running burns far more than an hour of light walking — pick the zone that matches your goal. Browse exercises
- Aim for the WHO target of 150 min moderate or 75 min vigorous activity per week, then layer in strength work 2–3 times a week. Build a weekly split
These are population-average estimates from standard MET values, not measured energy expenditure — individual burn varies with fitness, efficiency, and conditions.