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Calories Burned Calculator

Calculate calories burned during exercise

Calories Burned

280

Per Minute

9.3 cal

Per Hour

560 cal

MET Value

8.0

Units

Calories Burned

280

calories

Per Minute

9.3

cal/min

Per Hour

560

cal/hr

MET Value

8.0

metabolic equivalent

Calories by Activity (30 min)

Running616 cal
Basketball616 cal
Tennis539 cal
Cycling462 cal
Swimming462 cal
Dancing370 cal

Frequently Asked Questions

Q

How do you calculate calories burned during exercise?

Calories burned = MET × weight (kg) × time (hours). MET (Metabolic Equivalent) measures activity intensity. Example: 70 kg person running (MET 9.8) for 30 min: 9.8 × 70 × 0.5 = 343 calories burned.

  • Formula: Calories = MET × Weight (kg) × Hours
  • MET = Metabolic Equivalent of Task (intensity measure)
  • 1 MET = Calories burned at rest (~1 cal/kg/hour)
  • Running 6 mph: MET 9.8
  • Walking 3 mph: MET 3.5
  • Cycling moderate: MET 6-8
ActivityMET150 lb person (30 min)200 lb person (30 min)
Walking (3 mph)3.5120 cal160 cal
Running (6 mph)9.8336 cal448 cal
Cycling (moderate)6.8233 cal311 cal
Swimming (laps)8.0274 cal366 cal
Weight training3.5120 cal160 cal
Q

How many calories does running burn?

Running burns ~80-140 calories per mile depending on weight (not pace). A 150 lb person burns ~100 cal/mile, 180 lb person burns ~120 cal/mile. Pace affects calories per minute but not per mile. Running is one of the highest calorie-burning activities.

  • Rule of thumb: ~100 calories per mile for 150 lb person
  • Weight matters more than pace for total burn
  • Faster pace = more calories per minute, fewer minutes
  • Afterburn (EPOC): Extra 50-100 calories post-run
  • Incline running: 5-10% more calories than flat
Body WeightCalories per Mile5K (3.1 miles)10K (6.2 miles)
130 lbs (59 kg)~85 cal264 cal527 cal
150 lbs (68 kg)~100 cal310 cal620 cal
180 lbs (82 kg)~120 cal372 cal744 cal
200 lbs (91 kg)~135 cal419 cal837 cal
Q

How many calories does walking burn?

Walking burns 3-5 calories per minute, or about 50-80 calories per mile. A 150 lb person walking 30 minutes at 3 mph burns ~120 calories. Walking 10,000 steps ≈ 5 miles ≈ 400-500 calories for most people.

  • Average person: 2,000 steps = 1 mile = 75-100 calories
  • 10,000 steps daily = 400-500 extra calories
  • Brisk walking (4 mph) burns 20-30% more than casual
  • Incline: 5% grade adds ~50% more calories
  • Walking is sustainable daily exercise
Activity150 lb Person180 lb Person200 lb Person
30 min walk (3 mph)120 cal144 cal160 cal
1 hour walk240 cal288 cal320 cal
1 mile walk~75 cal~90 cal~100 cal
10,000 steps (~5 miles)400 cal480 cal530 cal
Q

What exercises burn the most calories?

Highest calorie burners (per hour, 150 lb person): Running (600-800), Swimming (500-700), Cycling (500-700), Jump rope (700-900), HIIT (500-800), Rowing (500-600). Intensity matters more than activity type.

  • Running and jump rope are most efficient
  • Weight training: Lower calorie burn but builds muscle
  • HIIT: High calorie burn in short time + afterburn
  • Best exercise: One you'll actually do consistently
ActivityCalories/Hour (150 lb)MET ValueIntensity Level
Running (8 mph)850 cal11.8High
Jump rope750 cal11.0High
Swimming (vigorous)700 cal9.8High
Cycling (vigorous)600 cal8.5Medium-High
HIIT workout600 cal8.0High
Rowing (vigorous)550 cal8.0Medium-High
Weight training250 cal3.5Medium
Yoga180 cal2.5Low
Q

Are exercise machine calorie counters accurate?

Exercise machines typically overestimate calories by 15-30%. Treadmills are most accurate; ellipticals and bikes tend to overestimate most. For weight loss, use 70-80% of displayed calories as your estimate.

  • Treadmill: Most accurate (within 15%)
  • Stationary bike: Often 20-30% high
  • Elliptical: Often 25-40% high
  • Rowing machine: Fairly accurate if technique is good
  • Heart rate monitors: More accurate than machines
  • Apple Watch/Fitbit: Generally within 15-20%

Machines use generic formulas that don't account for your actual fitness level, efficiency, or body composition. A fit person burns fewer calories than an unfit person doing the same workout because they're more efficient. For weight loss planning, be conservative.

Q

How does body weight affect calories burned?

Heavier people burn more calories doing the same activity because moving more mass requires more energy. A 200 lb person burns ~33% more calories than a 150 lb person running the same distance. This is why weight loss can slow over time.

  • Higher weight = more calories burned per activity
  • As you lose weight, you burn fewer calories
  • Recalculate calorie needs every 10-15 lbs lost
  • Building muscle increases resting calorie burn
  • Weight vests can increase burn for lighter people
30-minute Activity130 lbs150 lbs180 lbs200 lbs
Running (6 mph)270 cal336 cal400 cal448 cal
Walking (3.5 mph)100 cal120 cal144 cal160 cal
Cycling (moderate)190 cal233 cal280 cal311 cal

Example Calculations

1Running 30 Minutes at Moderate Intensity (70 kg)

Inputs

ActivityRunning
Weight70 kg
Duration30 minutes
IntensityModerate

Result

Calories Burned280
Per Minute9.3
Per Hour560

Running base MET = 8.0, moderate intensity multiplier = 1.0, so effective MET = 8.0. Calories = 8.0 × 70 × (30/60) = 8.0 × 70 × 0.5 = 280 calories. Per minute = 280 / 30 = 9.3 cal/min. Per hour = 9.3 × 60 = 560 cal/hour.

2Walking 45 Minutes at Low Intensity (85 kg)

Inputs

ActivityWalking
Weight85 kg
Duration45 minutes
IntensityLow

Result

Calories Burned179
Per Minute4.0
Per Hour238

Walking base MET = 3.5, low intensity multiplier = 0.8, so effective MET = 2.8. Calories = 2.8 × 85 × (45/60) = 2.8 × 85 × 0.75 = 178.5, rounded to 179. Per minute = 178.5 / 45 = 4.0 cal/min. Per hour = 4.0 × 60 = 238 cal/hour.

Formulas Used

Calories Burned

Calories = MET × weight(kg) × duration(hours)

Core formula using the Metabolic Equivalent of Task (MET). Intensity modifies the base MET value: low (×0.8), moderate (×1.0), high (×1.3).

Where:

MET= Metabolic Equivalent of Task (e.g., running = 8.0, walking = 3.5)
weight(kg)= Body weight in kilograms
duration(hours)= Exercise duration converted to hours (minutes / 60)

Calories Per Minute / Per Hour

Cal/min = Total Calories / Duration(min) Cal/hour = Cal/min × 60

Derived rates for per-minute and per-hour burn.

Where:

Total Calories= Total calories burned for the session
Duration(min)= Exercise duration in minutes

Understanding Calories Burned

Calories burned during exercise depend on activity type, intensity, duration, and body weight.

MET values standardize calorie burn calculations across different activities.

Higher intensity and longer duration increase total calories burned.

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Last Updated: Mar 9, 2026

This calculator is provided for informational and educational purposes only. Results are estimates and should not be considered professional financial, medical, legal, or other advice. Always consult a qualified professional before making important decisions. UseCalcPro is not responsible for any actions taken based on calculator results.

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