WorldCalcs

Calories Burned Calculator

Calories burned for any activity from your weight, the activity and the time.

Reviewed by the WorldCalcs team · Methodology · Last reviewed: June 2026

Calories burned

343 kcal

Formula: calories = MET × weight (kg) × time (hours).

This is a general estimate, not medical advice. Actual calories burned vary by person and effort. See our Disclaimer.

What is a calories burned calculator?

A calories burned calculator estimates how many calories an activity uses, based on your body weight, the activity, and how long you do it. It is handy for planning exercise or balancing it against what you eat. The numbers are estimates, since real energy use depends on intensity, fitness and individual differences.

How it's calculated

It uses the formula calories = MET × weight (kg) × time (hours). A MET (metabolic equivalent) is a standard intensity value for each activity: walking at 3 mph is about 3.5 MET, while running at 6 mph is about 9.8 MET. Heavier bodies and longer sessions burn more, which is why both weight and time are in the formula.

Example

Running at 6 mph (9.8 MET) for 30 minutes at 70 kg burns about 9.8 × 70 × 0.5 = 343 calories. Walking at 3 mph (3.5 MET) for the same time burns about 122.5 calories.

All calculations happen in your browser. Nothing is sent, stored, or tracked.

Results are estimates and may contain errors — for general information only, not professional advice. Always verify before relying on them. Disclaimer

How to use

Pick metric or imperial, enter your weight, choose an activity and a duration in minutes. The estimate uses MET values from the Compendium of Physical Activities.

Use this alongside our calorie tools to balance energy in and out.

Frequently asked questions

How are calories burned calculated?+

With calories = MET × weight in kg × time in hours, using a standard intensity value (MET) for each activity.

What is a MET?+

A metabolic equivalent, a number that represents how intense an activity is compared with resting.

Does body weight affect calories burned?+

Yes; a heavier person burns more for the same activity, so weight is part of the formula.

How many calories does walking burn?+

Walking at 3 mph (3.5 MET) burns roughly 122 calories in 30 minutes for a 70 kg person.

How accurate is this estimate?+

It is a good general guide; real burn varies with effort, terrain, fitness and metabolism.

Does this include the calories I would burn at rest?+

It is a gross estimate of the activity at that intensity; treat it as an approximation rather than calories burned above rest.

How can I burn more calories?+

Increase the intensity or the duration, or choose a higher-MET activity like running.

How does this fit my daily calories?+

Compare it with your daily needs from our Calorie Calculator and BMR Calculator.

References

  • Ainsworth BE, et al. 2011 Compendium of Physical Activities — MET (metabolic equivalent) values by activity.

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