Calories Burned
Calculate calories burned during various activities
These calculators provide general information only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
How to use Calories Burned
- 1Enter your body weight, since a heavier person burns more doing the same activity.
- 2Choose the activity and how long you did it, as MET values differ greatly between exercises.
- 3Read the estimated burn and use it as a reference for diet and training planning.
How exercise calories are estimated
Calories = MET × weight (kg) × duration (hours)MET, or metabolic equivalent, expresses an activity's metabolic rate as a multiple of resting metabolism. Sitting quietly is 1 MET, brisk walking roughly 4, jogging 8 to 9, and skipping rope can reach 12. Multiply MET by bodyweight in kilograms and duration in hours to estimate energy cost. The values come from the Compendium of Physical Activities, the most widely used reference.
Two caveats matter. First, MET values are population averages and ignore individual differences: two people jogging for 30 minutes can differ by 10% to 15% depending on movement efficiency, with beginners typically burning more. Second, the formula gives gross calories, including the energy you would have burned anyway at rest. To find the net cost of the exercise, subtract resting metabolism for the same period, about 1 MET × weight × hours. For a 70 kg person jogging 30 minutes, gross is roughly 315 kcal and net around 280.
| Activity | MET | Gross | Net |
|---|---|---|---|
| Walking 4 km/h | 3.0 | ≈ 105 kcal | ≈ 70 kcal |
| Brisk walking 6 km/h | 5.0 | ≈ 175 kcal | ≈ 140 kcal |
| Jogging 8 km/h | 8.3 | ≈ 290 kcal | ≈ 255 kcal |
| Cycling, moderate | 7.5 | ≈ 263 kcal | ≈ 228 kcal |
| Swimming, freestyle | 8.3 | ≈ 290 kcal | ≈ 255 kcal |
| Skipping, moderate | 11.8 | ≈ 413 kcal | ≈ 378 kcal |
MET values for common activities (70 kg, 30 minutes)
Frequently asked questions
Why does my watch show more than this?
Most wearables overestimate by 20% to 40%. They rely on heart rate and generic algorithms, and heart rate shifts with caffeine, temperature, sleep and mood, while the algorithm cannot see how efficient your movement is. Some devices also fold part of your resting metabolism into the activity figure. Treat the reading as a trend rather than an accurate ledger.
Does metabolism stay elevated after exercise?
Yes, through excess post-exercise oxygen consumption, or EPOC. High-intensity intervals and resistance training produce the largest effect, raising metabolism by roughly 5% to 15% for a few hours, but the total is usually only a few dozen calories, far below the popular claim of burning fat for 24 hours. Steady low-intensity cardio produces a negligible EPOC.
For fat loss, is exercise or diet more important?
Diet does most of the work. Thirty minutes of jogging nets about 250 kcal, which a slice of cake or a sugary drink cancels out. Exercise earns its place by preserving muscle, improving metabolic markers and helping you keep the weight off, rather than by creating a large deficit on its own. Combining both works best.
Does training fasted burn more fat?
Fasted cardio does use a higher proportion of fat during the session, but total expenditure is not necessarily greater, and it can lower intensity and total training volume. Long-term studies show little difference in fat loss; total calorie balance remains decisive. If fasting makes you dizzy or weakens your performance, eating beforehand is the better choice.