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Calories Burned Calculator
Calories burned for any activity, with a food-equivalent estimate.
Results
- Calories in 30 min
- 343 kcal
MET formula
kcal = 9.8 × 70 × 0.50 h = 343
About 3.3 bananas (105 kcal each) of energy.
A calories burned calculator estimates the energy an activity uses from its MET value, your weight, and the time spent. Vigorous activities carry higher METs and burn more.
Pick an activity and duration for the calories burned and a rough food equivalent.
How to calculate calories burned
To calculate calories burned, multiply the activity MET by your weight in kilograms and the hours. Duration and intensity move the number most.
Worked example: cycling (MET 8) for 45 minutes at 80 kg = 8 × 80 × 0.75 = 480 calories.
Frequently asked questions
Roughly 150–450 calories for a 70 kg adult, depending on intensity — walking is at the low end, running and jump rope at the high end.
No, not precisely. Wrist devices carry a 10–20% error, so treat their calories as a trend rather than an exact count.
High-intensity work like running, jump rope, and vigorous swimming burns the most per minute, all above 10 METs.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.