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Calories Burned Calculator Guide
Estimate how many calories you burn during exercise, based on your weight, the activity, and how long you do it. The calculation uses MET values — a standard measure of how much energy an activity takes.
Calories = MET × weight (kg) × time (hours). A MET is the ratio of an activity's energy use to sitting at rest, so a 9.8-MET run uses about 9.8 times the energy of resting.
How Many Calories Does Exercise Burn?
It depends mostly on your weight, intensity, and duration. For example, a 70 kg (154 lb) person running at 6 mph for 30 minutes burns roughly 343 calories. Heavier people burn more for the same activity.
What Affects Calorie Burn
Body weight, effort level, fitness, and terrain all change the real number, so treat this as an estimate. Fitness trackers use heart rate and other data and may give slightly different figures.
| Activity | Approx. MET |
|---|---|
| Walking (3.5 mph) | 4.3 |
| Running (6 mph) | 9.8 |
| Cycling (12–14 mph) | 8.0 |
| Swimming | 7.0 |
This is a general estimate for information only, not medical or nutritional advice. Individual needs vary with health, goals, and other factors — talk to a doctor or registered dietitian for guidance specific to you.
Related: BMR Calculator, TDEE Calculator, and Steps to Calories.
Frequently Asked Questions
How many calories does 30 minutes of running burn?
For a 70 kg person running at 6 mph, about 343 calories; the exact number depends on your weight and pace.
What is a MET?
A metabolic equivalent — the ratio of an activity's energy use to resting. Higher METs mean more calories burned.
Does body weight affect calories burned?
Yes — heavier people burn more calories doing the same activity because it takes more energy to move.
Are these numbers exact?
No, they are estimates. Real burn varies with intensity, fitness, and conditions.
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