01
By time
Enter hours and minutes for any of 100+ activities. Live results update as you type — no submit button, no page reloads.
Free · No sign-up · 100+ activities
Exercise Calorie Calculator
Pick an exercise, enter your weight, get an instant MET-based estimate — for125+ exercises, sports and everyday activities.
Calories burned calculator
hrmin
kcal
Your estimate
Ready when you are
Choose an activity, enter your weight and duration, then hitCalculate — your calories-burned estimate appears here.
Estimated burn
—kcal
- Burn rate
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- vs. sitting
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What that equals
Estimate only — not medical advice. Actual burn varies with fitness, body composition, effort and conditions.
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Transparent math
No black box — just the science
Every number comes from the Compendium of Physical Activities, the research database of MET values used by universities and clinics. We show the MET, the formula and the assumptions — so you can check our work.
- MET values from the peer-reviewed Compendium (2011 corrected).
- Your weight and unit choice stay on your device — no account, no tracking of results.
- Clear “estimate only” labels — we never dress estimates up as medical facts.
Why it’s better
Three ways to answer the same question
Most calculators stop at “minutes of activity”. This one also works backwards from a distance or a calorie goal — so you always get the number you actually came for.
02
By distance
Walking, running or cycling? Enter kilometres or miles and pick your pace. We convert pace into effort automatically.
03
Burn a goal
Have a target — say 500 kcal? See exactly how many minutes of running, swimming or dancing it takes to get there.
Chart
Calories burned by activity — quick chart
How many calories do common exercises burn? Estimates for a 70 kg (154 lb) person. Tap any activity for its full page, or open the calculator to use your own weight.
| Activity | 15 min | 30 min | 60 min | MET |
|---|---|---|---|---|
| Running (moderate) | 172 | 343 | 686 | 9.8 |
| Walking (brisk) | 75 | 151 | 301 | 4.3 |
| Cycling (moderate) | 119 | 238 | 476 | 6.8 |
| Swimming (moderate laps) | 123 | 245 | 490 | 7 |
| HIIT training | 140 | 280 | 560 | 8 |
| Jump rope (slow) | 149 | 298 | 595 | 8.5 |
| Zumba | 114 | 228 | 455 | 6.5 |
| Tennis (singles) | 140 | 280 | 560 | 8 |
| Climbing stairs | 140 | 280 | 560 | 8 |
| Hatha yoga | 44 | 88 | 175 | 2.5 |
| Gardening | 67 | 133 | 266 | 3.8 |
| House cleaning | 58 | 116 | 231 | 3.3 |
Wondering walking vs running, or yoga vs spinning? Add activities in thecompare tool— or see the full A–Z of activitiesand every calorie chart by weight.
Popular
Start with a favourite
Estimates for a 70 kg person over 30 minutes — tap any card to open the calculator preloaded with that activity.
Walk & Run · Moderate
Walking (brisk)
Brisk walking around 5.6 km/h where conversation gets harder — one of the best fat-burning low-impact options.
151kcal / 30 min · 70 kg
Walk & Run · Vigorous
Running (moderate)
Comfortable running around 9.7 km/h — one of the highest calorie-burn activities per minute.
343kcal / 30 min · 70 kg
Cycling · Moderate
Cycling (moderate)
Everyday outdoor cycling around 12.9 km/h — cardio with low joint load.
238kcal / 30 min · 70 kg
Swimming · Vigorous
Swimming (moderate laps)
Freestyle or mixed laps at a steady effort — full-body, zero-impact conditioning.
245kcal / 30 min · 70 kg
Gym · Vigorous
HIIT training
High-intensity interval circuits — maximum burn per minute, plus elevated afterburn.
280kcal / 30 min · 70 kg
Gym · Vigorous
Jump rope (slow)
Steady skipping around 100 skips/min — compact, cheap, brutal.
298kcal / 30 min · 70 kg
Walk & Run · Vigorous
Climbing stairs
Stairs up at a normal pace hit vigorous intensity fast — a gym-free workout hiding in every building.
280kcal / 30 min · 70 kg
Mind & Body · Vigorous
Zumba
Dance-fitness intervals — cardio that feels like a party.
228kcal / 30 min · 70 kg
Sports · Vigorous
Tennis (singles)
Singles play is constant movement — effectively interval training.
280kcal / 30 min · 70 kg
Daily Life · Moderate
Gardening
Digging, weeding and planting — light-to-moderate yard work.
133kcal / 30 min · 70 kg
Daily Life · Moderate
House cleaning
Vacuuming, scrubbing and tidying — non-exercise activity thermogenesis at work.
116kcal / 30 min · 70 kg
Mind & Body · Light
Hatha yoga
Steady yoga postures — modest burn, big mobility and recovery value.
88kcal / 30 min · 70 kg
Compare
Stop guessing which exercise burns more
Add up to four activities and see them ranked side by side — for the same session length, the same distance, or the same calorie goal. Walking vs running, yoga vs spinning, chores vs the gym: settle it in seconds.
Open the calculatorFAQ
Questions, answered plainly
How accurate is this calories-burned calculator?
It uses the standard MET formula (calories = MET × weight × hours) with activity MET values from the peer-reviewed Compendium of Physical Activities — the same method used by most clinical and sports-science resources and summarized by the World Health Organization when discussing energy expenditure. Treat results as a solid estimate (typically within ±10–20%), not a lab measurement. Fitness level, muscle mass, age, terrain and effort all shift the real number.
What does MET mean?
MET stands for metabolic equivalent of task. 1 MET is roughly the energy you spend sitting quietly. Brisk walking is about 4 METs — four times resting burn. Running hard can be 12+ METs. Our calculator multiplies the activity’s MET by your weight and time to estimate calories.
Do I need to enter my age or sex?
No. The MET formula depends on body weight, activity intensity and duration. Age, sex and fitness change the result modestly, which is why we clearly label every number an estimate. If you want a personal daily calorie target, pair this with our daily calorie (BMR/TDEE) calculator.
Metric or imperial — which should I use?
Either. Switch weight between kg and lb and distance between km and miles with one tap. Your choice is remembered on this device so the calculator is ready next time.
Can I compare different exercises?
Yes — tap “+ Compare activity” on any result to stack up to four activities side by side. You can also switch the calculator to “Burn a goal” mode to see how many minutes of each activity you need to burn a target number of calories.
Is this medical advice?
No. Everything here is an educational estimate, not medical advice. Talk to a qualified healthcare professional before starting a new exercise program, especially if you have a heart condition, are pregnant, or are returning from injury.
Ready to count every burn?
From today’s walk to next week’s long run — get a clear number in under five seconds.
Calculate calories burnedOr explore 125 activities across 8 categories