How many calories do you burn exercising?
The calories you burn during any activity depend on how intense it is, how long you do it and how much you weigh. A heavier person burns more calories doing the same activity because moving a larger body takes more energy. This free calories burned calculator covers more than 30 everyday activities, from walking and housework to running, gym training and sports such as football, cricket and badminton.
How the calculator works: MET values
Each activity has a MET (metabolic equivalent of task) value from the Compendium of Physical Activities. One MET is the energy you use sitting quietly. Brisk walking is about 4.3 METs — more than four times the resting rate — while running at 9.7 km/h is about 9.8 METs.
The calculator uses the American College of Sports Medicine formula:
Calories burned per minute = MET × 3.5 × body weight (kg) ÷ 200
Example: a 70 kg person running at 9.7 km/h (9.8 METs) for 30 minutes burns 9.8 × 3.5 × 70 ÷ 200 × 30 ≈ 360 kcal.
Activity intensity: low, moderate and vigorous
| Intensity | MET range | Examples | kcal in 30 min (70 kg) |
|---|---|---|---|
| Light | Under 3 METs | Slow walking, yoga, stretching, desk work | Under 110 kcal |
| Moderate | 3 – 6 METs | Brisk walking, cycling for leisure, housework, badminton, weight training | 110 – 220 kcal |
| Vigorous | Over 6 METs | Running, football, fast cycling, HIIT, swimming laps, jumping rope | Over 220 kcal |
The WHO recommends adults do 150–300 minutes of moderate or 75–150 minutes of vigorous activity a week, plus muscle-strengthening activities on two or more days.
Benefits of regular physical activity
- Weight management: exercise adds to your calorie deficit and is one of the strongest predictors of keeping weight off.
- Better blood sugar control: a 10–15 minute walk after meals lowers blood sugar spikes — very useful for diabetes and insulin resistance.
- Heart health: lowers blood pressure and improves cholesterol.
- Stronger muscles and bones, better balance and less risk of falls.
- Mood, sleep and stress: exercise releases endorphins and improves sleep quality.
Health warnings
- Fitness trackers and calculators often overestimate calories burned. Do not “eat back” every calorie — the activity level in our calorie calculator already includes exercise.
- If you have heart disease, high blood pressure, diabetes, joint problems or are pregnant, ask your doctor before starting vigorous exercise.
- Stop exercising and get help if you have chest pain, severe breathlessness, dizziness or fainting.
- In hot climates such as the UAE, exercise early morning or evening, drink enough water (see the water intake calculator) and watch for heat exhaustion.
How to burn more calories every day
You do not need a gym. Take the stairs, walk while on phone calls, park further away, do housework briskly and aim for 7,000–10,000 steps. Mix cardio with strength training — muscle burns more calories at rest. Use the heart rate zone calculator to train at the right intensity, and read our sports nutrition guide to fuel your workouts.
Frequently asked questions
How many calories does walking burn?
A 70 kg person walking briskly (about 5.6 km/h) burns roughly 150–160 kcal in 30 minutes. Heavier people and faster or uphill walking burn more.
How many calories do I burn running 5 km?
Running burns about 1 kcal per kg of body weight per kilometre. A 70 kg person burns roughly 350 kcal running 5 km, regardless of speed.
What is a MET?
A MET (metabolic equivalent) compares the energy cost of an activity with sitting quietly. An activity of 5 METs uses about five times as much energy as resting.
Does weight training burn many calories?
General weight training burns about 3.5–6 METs, so fewer calories during the session than running. But building muscle raises your resting metabolism and improves body shape.
Should I eat more on days I exercise?
For most people trying to lose weight, no. Your activity level is already counted in your daily calorie target. Athletes training hard may need extra carbohydrates and protein.
Sources
- Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 2011;43:1575–1581.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription.
- WHO guidelines on physical activity and sedentary behaviour. 2020.