Calories Burned Calculator
Calories burned by activity, weight and time, using standard MET values for common exercises.
- Calories burned (kcal)245
- Burn rate (kcal/hour)490
Inputs used
- ActivityJogging (7 METs)
- Your weight70 kg
- Duration30 min
About this calculator
Exercise scientists rate every activity in METs — multiples of resting metabolism. One MET is roughly 1 kcal per kilogram of body weight per hour, so the estimate is simply MET × weight × hours: a 70 kg person jogging (7 METs) for 30 minutes burns about 245 kcal.
Heavier bodies burn more for the same activity, and intensity matters more than the label: "cycling" spans 4 METs pottering to 12+ racing. The values here are mid-range figures from the Compendium of Physical Activities.
Remember these are gross calories — they include the ~70 kcal/hour you'd have burned anyway at rest — and individual economy varies, so treat the result as a solid estimate rather than a measurement.
Quick reference
Calories burned in 30 minutes
By body weight and activity, using the MET values above.
| Your weight | Brisk walking (4.3 METs) | Jogging (7 METs) | Cycling, moderate (8 METs) | Running, 10 km/h (9.8 METs) |
|---|---|---|---|---|
| 50 kg | 108 | 175 | 200 | 245 |
| 60 kg | 129 | 210 | 240 | 294 |
| 70 kg | 151 | 245 | 280 | 343 |
| 80 kg | 172 | 280 | 320 | 392 |
| 90 kg | 194 | 315 | 360 | 441 |
| 100 kg | 215 | 350 | 400 | 490 |
Frequently asked questions
How are calories burned calculated?
MET value × weight in kg × time in hours. Running at 9.8 METs, a 70 kg runner burns 9.8 × 70 × 0.5 ≈ 343 kcal in half an hour.
Why does my fitness watch show a different number?
Watches blend heart rate, motion and their own formulas, and every vendor differs. MET-based estimates and watch readings typically land within 10–20% of each other; neither is a gold-standard measurement.
Do I burn calories after the workout ends?
Some — the afterburn (EPOC) adds roughly 6–15% of the workout's cost for vigorous sessions, less for easy ones. It's real but much smaller than gym marketing suggests.
Results are informational only — not financial, medical or legal advice.