How many calories does a walk, a swim or a bike ride really burn? This free calculator gives you an estimate for 17 common activities. Pick the activity, enter your weight and how long you did it, and you will see your total, your calories per minute and a quick comparison of what 30 minutes of other activities would burn for someone your size.
How the calories burned formula works
The calculator uses a simple, widely used formula: calories = MET × weight in kilograms × time in hours. A MET (metabolic equivalent) is a number that describes how hard an activity is compared with sitting quietly. Sitting still is 1 MET, which is roughly 1 calorie per kilogram of body weight per hour. Brisk walking is about 5 METs, so it uses about five times the energy of sitting.
For example, a person who weighs 70 kg and walks briskly at 4 mph (5.0 METs) for 30 minutes burns about 5.0 × 70 × 0.5 = 175 calories. The MET values come from the Compendium of Physical Activities, a research list used by exercise scientists and health agencies.
MET values used in this calculator
| Activity | MET value |
|---|---|
| Yoga (Hatha) | 2.5 |
| Housework, general cleaning | 3.3 |
| Walking, 3 mph | 3.5 |
| Strength training, light to moderate | 3.5 |
| Cycling, leisurely | 4.0 |
| Gardening, general | 4.0 |
| Dancing, social | 4.5 |
| Brisk walking, 4 mph | 5.0 |
| Swimming laps, moderate | 5.8 |
| Hiking, cross-country | 6.0 |
| Strength training, vigorous | 6.0 |
| Cycling, moderate (12 to 14 mph) | 8.0 |
| Running, 5 mph | 8.3 |
| Stair climbing, fast | 8.8 |
| Running, 6 mph | 9.8 |
| Running, 8 mph | 11.8 |
| Jumping rope | 11.8 |
Light, moderate and vigorous activity
Health guidelines group activities by effort. Under 3 METs is light, 3 to 5.9 METs is moderate, and 6 METs or more is vigorous. Adults are advised to aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. The result panel shows which group your activity falls into.
Why your real number may be different
- It counts total energy, not only the extra. The result includes the calories you would burn at rest during that time anyway.
- MET values are averages. Fitness, body composition, age, terrain, wind, technique and holding on to a treadmill rail can all change the real figure, often by 20% or more.
- Fitness trackers are estimates too. Use any number, including this one, to compare activities and spot trends, not as an exact count.
- Do not plan your meals around it. Our calorie calculator already includes a typical amount of activity, so avoid adding exercise calories on top.
Make your activity count
The best activity is one you will keep doing. If you are starting out, build up with daily walking: our guide explains how much walking you need. To train at the right effort, find your zones with the heart rate zone calculator, and add muscle-building work with strength training basics for beginners. Planning to lose weight? See how long it could take with the weight loss calculator.
Check with a professional first if…
- You have heart disease, high blood pressure, diabetes or another long-term condition and plan to start vigorous exercise.
- You feel chest pain, dizziness or unusual shortness of breath. Stop and seek medical help.
- You have been inactive for a long time. Start slowly and build up.
Frequently asked questions
How many calories does 30 minutes of walking burn?
It depends on your weight and pace. A 70 kg (154 lb) person burns about 123 calories walking at 3 mph and about 175 calories walking briskly at 4 mph for 30 minutes.
Why does a heavier person burn more calories?
Moving a larger body takes more energy, so the same activity burns more calories as weight goes up. That is why the formula multiplies by body weight.
Is the calories burned figure accurate?
It is a reasonable estimate for planning and comparing activities, but individual results can differ by 20% or more. Treat it as a guide, not an exact count.
Should I eat back the calories I burn?
Not automatically. Your daily calorie needs already include typical activity, and estimates of calories burned are rough. See the calorie calculator for a daily target and adjust slowly based on results.
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This calculator provides general estimates for healthy adults and is for information only. It is not medical advice and does not replace a conversation with a qualified healthcare professional. Read our disclaimer and editorial policy.