Calories burned calculator
Health & fitnessHow many calories does your workout burn?
The energy you use in about 200 activities, from walking and running to swimming, skiing and housework, by their MET values.
Your activity
What you enter stays on your device while you use this tool. Opening a shared link sends the settings in its address to HowToolbox to prepare the page.
Energy used
168 kcal
At 4.8 MET for 30 minutes, resting energy included.
More about it
- Above what you use at rest
- 133 kcal
- In an hour
- 336 kcal
- In kilojoules
- 703 kJ
Sources: Compendium of Physical Activities · Checked 21 October 2026
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Walking: the same time in other activities
Each activity of the group for 30 minutes at your weight. Your activity is marked.
| Activity | MET | Energy |
|---|---|---|
| Walking · 2.3 MET | 2.3 | 81 kcal |
| Walking · 2.8 MET | 2.8 | 98 kcal |
| Walking · 3.0 MET | 3.0 | 105 kcal |
| Walking · 3.8 MET | 3.8 | 133 kcal |
| Walking · 4.8 MET | 4.8 | 168 kcal |
| Walking · 5.5 MET | 5.5 | 193 kcal |
| Walking · 7.0 MET | 7.0 | 245 kcal |
| Walking · 3.0 MET | 3.0 | 105 kcal |
| Walking · 4.0 MET | 4.0 | 140 kcal |
| Walking · 3.8 MET | 3.8 | 133 kcal |
| Walking · 5.3 MET | 5.3 | 186 kcal |
| Walking · 8.5 MET | 8.5 | 298 kcal |
| Walking · 5.3 MET | 5.3 | 186 kcal |
| Walking · 7.8 MET | 7.8 | 273 kcal |
| Walking · 7.0 MET | 7.0 | 245 kcal |
| Walking · 7.0 MET | 7.0 | 245 kcal |
| Walking · 6.5 MET | 6.5 | 228 kcal |
| Walking · 6.8 MET | 6.8 | 238 kcal |
| Walking · 9.3 MET | 9.3 | 326 kcal |
| Walking · 3.5 MET | 3.5 | 123 kcal |
| Walking · 4.8 MET | 4.8 | 168 kcal |
| Walking · 5.8 MET | 5.8 | 203 kcal |
How exact is it?
- MET values are averages measured in groups of people. Your fitness, technique, the terrain and the weather can change your real number noticeably.
- The values are for adults of 18 to 59. Adults of 60 and over have their own Compendium with somewhat different values, and children have theirs.
- The total includes the energy your body would use anyway at rest. For weight control, the part above rest is the extra the activity adds.
The energy you use in about 200 activities, from walking and running to swimming, skiing and housework, by their MET values.
How to use
- Type an activity and pick it from the list, such as brisk walking, swimming or vacuuming.
- Enter how many minutes you did it and your weight.
- Read the energy used, and compare it with other activities of the same kind in the table.
How it works
Every activity has a MET value: how many times more energy it takes than sitting quietly. Sitting is 1 MET, brisk walking about 5 and running at 10 km/h about 9. Because a heavier body needs more energy to move, the energy grows with your weight as well as with the time.
Energy (kcal) = MET × weight (kg) × time (hours), because one MET is about 1 kcal per kilogram of body weight per hour. For example, walking briskly (4.8 MET) for 30 minutes at 70 kg uses 4.8 × 70 × 0.5 ≈ 168 kcal. The MET values come from the 2024 Adult Compendium of Physical Activities (Herrmann, Willis, Ainsworth and others), which collects measured energy costs of over 1,000 activities.
The result is an average for adults. Your real energy use depends on your fitness, technique, body composition, terrain and weather. The total includes what your body would use at rest anyway; the part above rest is shown separately.
Worked example
How much energy does 45 minutes of walking use at 70 kg?
- The selected walking activity is 4.8 MET, and 45 minutes is 0.75 hours.
Estimated total: 4.8 × 70 × 0.75 = 252 kcal, including resting energy.
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Frequently asked questions
What does MET mean?
MET stands for metabolic equivalent of task. One MET is the energy you use sitting quietly; an activity of 6 MET takes six times as much energy per minute.
Why is my fitness watch number different?
Watches estimate energy from your heart rate and movement, often subtracting resting energy, while MET values are averages for the activity. Both are estimates, so noticeable differences are common.
Should I eat back the calories I burn?
The calculator only estimates the energy used; it does not say what you should eat. For weight goals, the part above rest is the extra the activity adds, and a dietitian can help you plan.
Does twice the time mean twice the calories here?
Yes, if the activity and body weight stay the same. The estimate scales directly with duration.
What is the difference between total and above-rest calories?
Total calories include resting energy during the activity. Above-rest calories subtract that baseline, so the two figures should not be added together.
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