Calories Burned
Estimate calories burned by activity
Quick Facts
- •Walking 30 min ≈ 150 kcal (150 lb person)
- •Running 30 min ≈ 350 kcal
- •1 pound of fat ≈ 3,500 kcal
How Calories Burned Is Calculated
Calories burned during exercise depends on three factors: the activity's MET value (Metabolic Equivalent of Task), your body weight, and duration. The formula is: Calories = MET × weight(kg) × 3.5 / 200 × minutes. Higher MET values indicate more intense activities.
MET Values Explained
MET is a measure of exercise intensity relative to rest. 1 MET = resting metabolism. Walking (3 mph) = 3.5 METs, running (6 mph) = 9.8 METs, cycling = 8 METs. Higher-weight individuals burn more calories at the same MET level because they're moving more mass.
Understanding the calories burned
Calories burned during exercise are estimated from MET values, a scale where 1 MET is the energy you use sitting still. Walking briskly is about 3.5 METs, running at 6 mph is about 10. The estimate scales with body weight and time, which is why two people doing the same class can burn very different amounts.
Worked examples
Calories burned in a 45 minute brisk walk at 70 kg
- 1Brisk walking at 4 mph is about 5.0 METs.
- 2Calories per minute = METs × 3.5 × weight in kg ÷ 200.
- 35.0 × 3.5 × 70 ÷ 200 = 6.13 calories per minute.
- 46.13 × 45 minutes = 276 calories.
About 276 calories for a 45 minute brisk walk at 70 kg.
Net versus gross calories on a 30 minute cycle at 80 kg
- 1Moderate cycling is about 8.0 METs, so 8.0 × 3.5 × 80 ÷ 200 = 11.2 calories per minute.
- 2Gross burn for 30 minutes: 11.2 × 30 = 336 calories.
- 3Resting burn over the same half hour is roughly 1 MET, or 42 calories.
- 4Net burn above rest: 336 - 42 = 294 calories.
336 calories gross, or 294 calories above what you would have burned resting.
MET values for common activities
| Activity | METs | Cal/min at 70 kg |
|---|---|---|
| Walking, 3 mph | 3.5 | 4.3 |
| Walking, 4 mph | 5.0 | 6.1 |
| Running, 6 mph | 9.8 | 12.0 |
| Running, 8 mph | 13.5 | 16.5 |
| Cycling, moderate | 8.0 | 9.8 |
| Swimming, freestyle | 8.3 | 10.2 |
| Weight training, vigorous | 6.0 | 7.4 |
| Yoga, hatha | 2.5 | 3.1 |
| Rowing machine, moderate | 7.0 | 8.6 |
| Housework, general | 3.3 | 4.0 |
Practical tips
- •Use net calories when adding exercise into a diet plan, otherwise you double count your resting burn.
- •Wrist trackers typically overestimate calorie burn by 20 to 90 percent depending on the activity, while heart rate accuracy is much better.
- •Do not eat back every exercise calorie. Half is a safer allowance given the size of the error bar.
Frequently asked questions
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Calorie estimates vary by individual. These calculations use standard MET values and may not reflect your exact expenditure.