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Free calories burned calculator: estimate how many calories you burned from body weight, activity type, and duration using MET values (walking, running, cycling, swimming, sports, and more). Shows kcal per minute and per hour. For daily intake targets, use our calorie calculator.
Last updated: May 24, 2026
Need daily calories, not just one workout? Calorie calculator
💡 Calculation Formula
Calories Burned = MET × Weight (kg) × Duration (hours). MET values represent the energy cost of activities compared to resting.
Activity: Walking (moderate, 3.5 mph)
184 calories
Formula: MET × Weight (kg) × Duration (hours)
3.5 MET × 70.0 kg × 0.75 hours = 184 calories
MET Value
3.5
Duration
45 min
Per minute
4.1 kcal
Per hour
245 kcal
Important Notes:
184
kcal this session
4.1
kcal/min at this pace
245
60 min walk → 245 kcal
70 kg unless noted — same MET formula as the tool
Walk 45 min
184 kcal
Run 5 km @ 10 km/h
280 kcal
Jump rope 30 min
350 kcal
Run 6 mph · 60 min
686 kcal
kcal = MET × weight (kg) × duration (hours)
Alt: (minutes × MET × kg) ÷ 200
kcal/hr ≈ MET × kg
Worked (default): 3.5 × 70 × 0.75 = 184 kcal. One hour same walk: 3.5 × 70 × 1 = 245 kcal. Running 5 km at 10 km/h: 30 min @ MET 8 → 280 kcal.
| Band | MET range | Examples | 70 kg · 45 min |
|---|---|---|---|
| Light | 1.0 – 3.0 | Resting, slow walk, yoga, volleyball | ~131 kcal @ 2.5 MET |
| Moderate | 3.0 – 6.0 | Brisk walk, golf, hiking, tennis | ~210 kcal @ 4 MET |
| Vigorous | 6.0+ | Running, basketball, jump rope, fast swim | ~420 kcal @ 8 MET |
| Activity | MET | Intensity | kcal (45 min) | kcal/hr |
|---|---|---|---|---|
| Walking (moderate, 3.5 mph) | 3.5 | Moderate | 184 | 245 |
| Running (6 mph / 9.7 km/h) | 9.8 | Vigorous | 515 | 686 |
| Cycling (moderate, 12–14 mph) | 8 | Vigorous | 420 | 560 |
| Swimming (moderate effort) | 8 | Vigorous | 420 | 560 |
| Yoga (Hatha) | 2.5 | Light | 131 | 175 |
| Basketball (general) | 8 | Vigorous | 420 | 560 |
| Hiking (general) | 6 | Moderate | 315 | 420 |
| Jumping rope (moderate) | 10 | Vigorous | 525 | 700 |
3.5 × 70 × (45 ÷ 60) = 3.5 × 70 × 0.75
= 184 kcal
60 min same activity → 245 kcal
Duration: 5 ÷ 10 × 60 = 30 min
8.0 × 70 × 0.5 = 280 kcal
Use running calorie calculator for mile pace inputs.
Share it with anyone tracking workout calories or planning exercise.
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