Calories Burned Calculator
Estimate the calories an activity burns from your body weight and the time you spend, using MET values from the 2024 Adult Compendium of Physical Activities.
Calories burned equal the activity's MET value times your weight in kilograms times the hours you spend. Running at 6 to 6.3 mph is 9.3 MET in the 2024 Adult Compendium, and 160 lb is 72.57 kg, so 30 minutes comes to 9.3 × 72.57 × 0.5 = 337 kcal. Walking briskly at 3.5 to 3.9 mph is 4.8 MET, which gives 4.8 × 72.57 × 0.5 = 174 kcal for the same half hour.
This calculator gives an estimate for general fitness use only, from average MET values for adults. It is not medical advice and not a substitute for a doctor, dietitian or coach, and your actual energy use can differ. Talk to your doctor before starting a new exercise program or changing how much you eat, especially if you have a heart condition, diabetes, an injury or other health concerns.
MET values are from the 2024 Adult Compendium of Physical Activities. Custom MET from 1 to 25; weight from 20 to 400 kg (44 to 881 lb); up to 24 hours.
Calories burned
337 kcal
- Per minute
- 11.2 kcal
- Per hour
- 675 kcal
- MET value
- 9.3 (Compendium code 12050)
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About the Calories Burned Calculator
A MET, or metabolic equivalent, compares an activity's energy cost with sitting quietly, and the Compendium of Physical Activities lists a MET value for hundreds of activities, each with its own code. The 2024 Compendium puts 1 MET at approximately 1 kcal per kilogram of body weight per hour, and the calculator uses that rate, so a 9.3 MET run burns 9.3 kcal per kilogram each hour. Pounds are converted at exactly 0.45359237 kg each. The figure is gross energy: it includes what your body would have used at rest during the same minutes, so it runs higher than the activity's own share by the resting rate, about 1 kcal per kilogram per hour, a gap that matters most for gentle activities. The list covers common walking, running, cycling, gym, swimming and sports entries; for anything else, choose Other and type the MET value from the Compendium tables, from 1 to 25, with a weight from 20 to 400 kg. Speed, terrain, fitness and how hard you actually work all move the real number, and Compendium values are averages for adults, so treat the result as an estimate. To see how long a calorie target takes, enter it and the calculator divides it by your rate per minute.
Frequently asked questions
How many calories does walking burn?+
It depends on pace and weight. Walking at 3.5 to 3.9 mph is 4.8 MET, so a 160 lb person burns about 174 kcal in 30 minutes. Strolling under 2 mph is 2.3 MET, less than half that rate. Pick the walking speed closest to yours from the list.
How long do I need to run to burn 300 calories?+
At 6 to 6.3 mph (9.3 MET), a 160 lb person burns about 11.2 kcal a minute, so 300 kcal takes about 26.7 minutes.
What does MET mean?+
MET stands for metabolic equivalent. One MET is the energy used sitting at rest, and an activity listed at 6 MET uses about six times that. The values on this page come from the 2024 Adult Compendium of Physical Activities, which gives each activity a code you can look up.
Why does my fitness tracker show a different number?+
This calculator applies one average MET value per activity and your weight. It cannot see your heart rate or how hard you work, so a tracker that can will often read differently. Using the same method each time makes your own numbers easier to compare.
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