Calories Burned Calculator guide
Calories Burned Calculator: Walking, Running, Cycling and More
Use our calories burned calculator to estimate the calories you use walking, running, cycling, swimming and 20 other activities, based on your weight and time.
By the AllCalculator editorial teamUpdated 16 October 20261 min read
How many calories does a brisk walk burn? Or an hour of cycling? Our Calories Burned Calculator estimates it for more than 20 activities.
How to use the calculator (Calories Burned Calculator)
- Choose an activity.
- Enter how long you did it, in minutes.
- Enter your weight.
You'll see the calories burned and a table comparing other activities for the same time.
How it works
Every activity has a MET value (metabolic equivalent of task). One MET is the energy you use sitting still, so an activity of 5 METs uses five times as much. The calculator uses:
Calories = MET × weight in kg × hours
The MET values come from the Compendium of Physical Activities, a research database used around the world.
Common activities
| Activity | MET |
|---|---|
| Yoga | 2.5 |
| Walking, 3 mph | 3.5 |
| Walking, brisk 4 mph | 5.0 |
| Swimming, moderate | 5.8 |
| Cycling, 12–14 mph | 8.0 |
| Running, 6 mph | 9.8 |
| Skipping rope | 12.3 |
A worked example
With the calculator's default settings, a person weighing 70kg walking briskly for 30 minutes burns about 5.0 × 70 × 0.5 = 175 kcal.
How much exercise should I do?
The NHS recommends that adults do at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strength exercises on 2 or more days.
Frequently asked questions
Why does my fitness watch give a different figure?
Fitness trackers use heart rate and their own formulas, and many overestimate. Treat any figure as a rough guide.
Do heavier people burn more calories?
Yes. Moving a heavier body takes more energy, so the same activity burns more calories.
Can I eat back the calories I burn?
You can, but because estimates are rough, eating them all back can slow weight loss. Many people eat back about half.
To work out how many calories you need each day, use our Calorie Calculator.
Sources and further reading
Links open official and independent websites in a new tab.
This guide is general information to help you understand your options. It isn't financial, tax, legal or building advice and doesn't take your personal circumstances into account. Figures were checked when the guide was last updated and can change, so confirm anything important with GOV.UK, HMRC, a regulated adviser or a qualified tradesperson.