Calories Burned Calculator
Estimate calories burned for 30+ activities using MET values. Enter your weight and duration for an accurate estimate.
Calories Burned
Estimated calories burned
161
kcal in 30 minutes of Walking (3.5 mph)
Based on MET value of 4.3 × 75 kg body weight
That's equivalent to burning off...
🍎
3.1
mediums
🍫
0.7
50g bars
🍕
0.6
slices
🥤
1.2
330ml cans
How It Works
This calculator uses MET (Metabolic Equivalent of Task) values. The formula is:
Calories = MET × weight (kg) × duration (hours)
MET values are standardised estimates from the Compendium of Physical Activities.
How Are Calories Burned Calculated?
This calculator uses MET (Metabolic Equivalent of Task) values, which are standardised measures of how much energy an activity requires relative to sitting quietly. A MET of 1 represents the energy used at rest. Running at 6 mph has a MET of approximately 9.8, meaning it burns about 9.8 times more energy than sitting still.
The formula is: Calories = MET × body weight in kg × duration in hours. This means that heavier people burn more calories doing the same activity, and longer sessions burn proportionally more. A 90 kg person running for 30 minutes burns significantly more than a 60 kg person doing the same run.
These estimates are based on the Compendium of Physical Activities, a widely used scientific reference. However, individual calorie burn varies based on fitness level, age, temperature, and effort. Use these figures as a guide rather than a precise measurement. For weight management, the NHS recommends at least 150 minutes of moderate activity per week.