Calories Burned Calculator
Select an activity, enter your weight and duration to calculate calories burned. Covers 20+ activities using validated MET values.
Calories Burned per 30 Minutes (155 lb / 70 kg Person)
| Activity | MET | Calories (30 min) |
|---|---|---|
| Walking (3.5 mph) | 4.3 | ~151 |
| Running (6 mph) | 9.8 | ~343 |
| Cycling (moderate) | 8.0 | ~280 |
| Swimming (moderate) | 6.0 | ~210 |
| HIIT / circuit training | 8.0 | ~280 |
| Weightlifting | 3.5 | ~123 |
| Yoga | 2.5 | ~88 |
| Jump rope | 11.8 | ~413 |
MET values from the Compendium of Physical Activities. Estimates only — individual results vary by ±20–30%.
Frequently Asked Questions
How are calories burned during exercise calculated?
The most widely used method is the MET (Metabolic Equivalent of Task) formula: Calories = MET × weight_kg × duration_hours. MET is a ratio comparing an activity's energy expenditure to rest (1 MET = sitting quietly). Walking at 3.5 mph has a MET of ~4.3, meaning it burns 4.3× the calories of resting. A 165 lb (75 kg) person walking for 30 minutes burns: 4.3 × 75 × 0.5 ≈ 161 calories. The formula is an estimate — actual calorie burn varies by fitness level, terrain, temperature, and individual metabolism.
Which exercise burns the most calories?
High-intensity activities burn the most calories per hour. Top calorie-burning activities per hour for a 155 lb person: Running (8 mph): ~1,000 cal/hr. Jump rope: ~800 cal/hr. Cycling (vigorous, 16+ mph): ~850 cal/hr. HIIT / circuit training: ~600–800 cal/hr. Swimming (vigorous): ~700 cal/hr. Rowing (vigorous): ~600 cal/hr. Running (5 mph): ~590 cal/hr. By comparison, walking (3.5 mph) burns ~280 cal/hr and yoga burns ~175 cal/hr. High-intensity interval training (HIIT) also creates an 'afterburn' effect (EPOC) that continues burning calories for hours after exercise.
How accurate are calorie burn estimates?
MET-based calculations are population averages with a margin of error of ±20–30% for any individual. Fitness trackers and smartwatches are similarly imprecise — studies show they overestimate calorie burn by 15–40% on average. Factors that affect individual calorie burn: fitness level (fit people are more efficient and burn fewer calories at the same pace), body composition (more muscle = higher resting metabolism), age (metabolic rate declines ~2–3% per decade after 30), and environmental conditions (heat and cold increase calorie expenditure slightly). Use this calculator for general guidance, not precise tracking.
How many calories do I need to burn to lose a pound?
The '3,500 calorie rule' states that a deficit of 3,500 calories equals approximately 1 pound of fat. This is an oversimplification — actual weight loss depends on metabolic adaptation, body composition changes, and individual variation. In practice: to lose 1 lb/week, create a daily deficit of ~500 calories (through diet, exercise, or both). Exercise alone is challenging for weight loss — a 30-minute run (~300 calories) can be negated by a 300-calorie snack. Most effective strategies combine calorie-controlled eating with exercise. Exercise is critical for maintaining muscle mass during weight loss and for long-term weight maintenance.