Calculate calories burned by activity
Calculate calories burned during exercise based on your weight and activity duration. This workout calorie calculator uses scientifically-backed MET values for 50+ activities including running, walking, cycling, swimming, gym workouts, sports, and more.
Calories burned in 30 minutes for a 70kg (154lb) person:
We use MET (Metabolic Equivalent of Task) values from research studies. The formula is: Calories = MET × Weight(kg) × Duration(hours). MET represents how many times more energy an activity uses compared to sitting at rest (MET of 1).
Running, jumping rope, swimming, and cycling at high intensity burn the most calories per minute. However, the "best" exercise is one you enjoy and will do consistently. A 30-minute moderate jog burns more than a 10-minute intense sprint you quit early.
It depends on your goals. For weight loss, consider eating back only 25-50% of exercise calories to prevent excessive deficit. For weight maintenance, eat most of them back. If building muscle, exercise calories help create the surplus you need.
MET-based calculations are estimates that work for most people. Actual burn varies by fitness level (fitter people burn slightly fewer calories at the same intensity), genetics, and exact effort level. Use these as guidelines, not exact figures.