Calorie Burner US

BMI US Metric BMI UK Calories

Calculate Calories Burned

lbs or kg
minutes

or select from the list below:

Calories Burned
122.5 calories walking for 30 min

Someone weighing 70 kg or 154.3 lb walking burns 122.5 calories in 30 minutes.

This is roughly equivalent to 0.04 pounds or 0.56 ounces or 15.9 grams of mass (fat and/or muscle).

Weight Loss Projections

  • walking 3 times a week for 30 minutes will burn 0.42 pounds or 0.19 kg a month.
  • walking 5 times a week for 30 minutes will burn 0.7 pounds or 0.32 kg a month.
  • walking every day for 30 minutes will burn 0.98 pounds or 0.44 kg a month.
Calories:
Mass burned: g

Last updated: · Based on Compendium of Physical Activities

Calories burned in 30 minutes for a 70 kg person:

Activity MET Calories (30 min)
Walking 3.5 123 cal
Running 8 280 cal
Bicycling 7.5 263 cal
Swimming 6 210 cal
Jogging 7 245 cal
Hiking 5.3 186 cal
Dancing 5 175 cal
Doing yoga 2.5 88 cal
Weight lifting 6 210 cal
Playing tennis 7.3 256 cal
Playing basketball 6.5 228 cal
Playing soccer (casual) 7 245 cal

How to Use This Calculator

  1. Enter your weight in pounds (lbs) or kilograms (kg)
  2. Set the duration in minutes
  3. Type or select an activity from over 600 options
  4. View your results including calories burned and mass equivalent

Frequently Asked Questions

How are calories burned calculated?

Calories burned are calculated using the MET (Metabolic Equivalent of Task) formula: Calories = MET × weight(kg) × time(hours). MET values are sourced from the 2024 Compendium of Physical Activities, a peer-reviewed database maintained by Arizona State University researchers.

How many calories does walking burn?

Walking burns approximately 3.5-5 calories per minute depending on speed and body weight. A 70 kg person walking for 30 minutes burns about 150 calories.

What is a MET value?

MET (Metabolic Equivalent of Task) represents the energy cost of an activity compared to rest. 1 MET equals resting metabolism (~3.5 mL O₂/kg/min). Walking is about 3.5 METs, running is 8-12 METs, and intense activities like swimming laps can be 10+ METs.

How many calories do I need to burn to lose weight?

To lose 1 pound (0.45 kg) of body fat, you need to burn approximately 3,500 calories more than you consume. According to CDC guidelines, a safe weight loss rate is 1-2 pounds per week, which requires a daily deficit of 500-1,000 calories through diet and exercise combined.

How accurate is this calorie calculator?

According to research in Medicine & Science in Sports & Exercise, MET-based calculations typically have an accuracy range of ±15-20% for most individuals. Factors like fitness level, body composition, and activity intensity can affect actual calorie burn. See our methodology section for details.

Scientific Methodology

Data Source: Compendium of Physical Activities

Our MET values are sourced from the 2024 Adult Compendium of Physical Activities, the gold-standard reference for energy expenditure research. This peer-reviewed database is maintained by researchers at Arizona State University and endorsed by the ACSM.

The MET Formula

We use the standard metabolic equation recommended by exercise physiologists:

Energy Expenditure Formula

Formula: Calories = MET × Weight (kg) × Time (hours)
MET definition: 1 MET = 3.5 mL O₂/kg/min ≈ 1 kcal/kg/hour

This formula assumes a resting metabolic rate (RMR) of approximately 1 kcal/kg/hour, which is the baseline for all MET calculations.

Accuracy Considerations

According to research published in the Medicine & Science in Sports & Exercise, MET-based calculations typically have an accuracy range of ±15-20% for most individuals. Factors affecting accuracy include:

  • Fitness level: Trained individuals may burn fewer calories for the same activity
  • Body composition: Muscle mass affects metabolic rate
  • Environmental factors: Temperature, humidity, and altitude can impact energy expenditure
  • Technique: Movement efficiency varies between individuals

Database Coverage

Our calculator includes 616 activities across categories including:

  • Sports and recreation
  • Conditioning exercises
  • Home activities
  • Occupation-related activities
  • Walking and running
  • Water activities

Scientific References

  1. Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the activity codes and MET intensities. J Sport Health Sci. 2024. pacompendium.com
  2. Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-1581. PubMed
  3. American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer; 2021.
  4. Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-576. (Source for 3,500 kcal/lb estimate)
  5. Centers for Disease Control and Prevention. Physical Activity and Your Weight and Health. CDC.gov

Popular Calorie Calculations

Top activities based on search data:

Jogging40 minWashing dishes30 minJogging in place30 minSnorkeling1 hourSweeping floors30 minDoing jumping jacks30 minWeight lifting30 minDoing nothing30 minStacking wood30 minPlaying football (competi...30 minDancing contra30 minPlaying musical instruments30 min

Related Fitness & Health Tools