Calories burned calculator
Find out in seconds how many calories you burn with exercise. Pick the activity (walking, running, cycling, swimming, weights, HIIT…), enter your weight and the minutes, and we compute the burn with the MET model, the scientific standard for estimating each activity’s energy use.
Calories burned
368 kcal
At that pace, 1 hour burns 735 kcal
Try Renzy freeRenzy adds what you burn to your daily balance and adjusts your calorie target.
Estimate using the MET model (metabolic equivalents). Real burn varies with intensity, fitness and efficiency. Guidance only.
How are calories burned calculated?
We use METs (metabolic equivalents): each activity has a MET value showing how many times more energy you use than at rest. The formula is simple: calories = MET × your weight in kg × hours. Running (MET ≈ 9.8) burns more than walking (MET ≈ 3.5) for the same time, and a heavier person burns more because they move more mass. It is an estimate — real burn depends on your intensity, fitness and movement efficiency.
FAQ
How many calories does 30 minutes of walking burn?
At a normal pace (MET ≈ 3.5), a 70 kg person burns about 120 kcal in 30 minutes; brisk walking, about 175. The heavier and faster you go, the more you burn.
How many calories does running burn?
Running burns a lot: a 75 kg person spends about 370 kcal in 30 minutes at a moderate pace — one of the most efficient activities per minute.
Should I eat back the calories I burn?
It depends on your goal. To lose fat, do not compensate everything you burn or you cancel the deficit; exercise helps, but diet leads.
Do watches measure calories accurately?
They estimate, but often with a 20-30% error, especially for strength. The MET model is equally indicative and more transparent.