How to calculate calories burned
To calculate calories burned, multiply the activity’s MET value by 3.5 and by your body weight in kilograms, then multiply by the minutes and divide by 200. For example, a 150 lb (68 kg) person walking briskly for 30 minutes burns about 4.8 × 3.5 × 68 × 30 ÷ 200 ≈ 171 calories.
Or skip the math and use the free calories burned calculator.
The formula for calories burned
- MET (metabolic equivalent of task) says how hard an activity is compared with sitting still. 1 MET ≈ resting.
- 3.5 is millilitres of oxygen used per kg of body weight per minute at rest.
- ÷ 200 turns oxygen into kilocalories: about 5 kcal per litre of oxygen, so 3.5 ÷ 1,000 × 5 = 3.5 ÷ 200.
This formula to calculate calories burned is the one our calories burned calculator uses for all 26 activities.
How to calculate calories burned in 3 steps
- Find the MET value. Look up your activity in the 2024 Adult Compendium of Physical Activities, or use the table below.
- Convert your weight to kilograms. Pounds × 0.4536 = kilograms.
- Multiply and divide. MET × 3.5 × kg × minutes, then divide by 200.
Worked examples
Real numbers, with the weight converted to kilograms first:
| Example (2024 Compendium code) | Calculation | Result |
|---|---|---|
| Brisk walk, 30 min, 150 lb (68.04 kg)17200 · MET 4.8 | 4.8 × 3.5 × 68.04 × 30 ÷ 200 | ≈171 kcal≈5.7 kcal/min |
| Cycling 12–13.9 mph, 45 min, 70 kg (154 lb)01030 · MET 8.0 | 8.0 × 3.5 × 70 × 45 ÷ 200 | ≈441 kcal |
| Leisurely swimming, 30 min, 80 kg (176 lb)18310 · MET 6.0 | 6.0 × 3.5 × 80 × 30 ÷ 200 | ≈252 kcal |
| Weight training, 45 min, 150 lb (68.04 kg)02054 · MET 3.5 | 3.5 × 3.5 × 68.04 × 45 ÷ 200 | ≈188 kcal |
For your own ride, see the cycling calorie calculator; for strokes, the swimming chart.
Try the formula
4.8 × 3.5 × 68.04 × 30 ÷ 200 ≈ 171 kcal
Active calories (MET − 1): about 136 kcal
More activities and options: calories burned calculator.
A quick shortcut
- Calories per hour ≈ 1.05 × MET × kg (because 3.5 × 60 ÷ 200 = 1.05).
- In pounds: calories per hour ≈ 0.48 × MET × lb.
Example: cycling at MET 8.0 for 70 kg ≈ 1.05 × 8.0 × 70 = 588 calories per hour; for 45 minutes, × 0.75 = 441. That matches the full formula.
Total vs active (net) calories
The formula gives total calories, which include what you would burn resting anyway. Active calories leave that out:
Example: a brisk 30-minute walk at 150 lb is about 171 calories total and about 136 active. That is why fitness watches, which often show active calories, give lower numbers.
MET values for common activities
All values come from the 2024 Compendium and are the same ones the calculator uses. The about page lists all 26 activities with their codes.
| Activity (2024 Compendium code) | MET | 150 lb, 30 min | 150 lb, 60 min | 180 lb, 60 min |
|---|---|---|---|---|
| Walking, easy 2.0–2.4 mph17152 | 2.8 | 100 | 200 | 240 |
| Walking, brisk 3.5–3.9 mph17200 | 4.8 | 171 | 343 | 411 |
| Hiking17080 | 6.0 | 214 | 429 | 514 |
| Bicycling, to/from work, self-selected pace01011 | 6.8 | 243 | 486 | 583 |
| Bicycling, 14–15.9 mph01040 | 10.0 | 357 | 714 | 857 |
| Running, fast (7.5 mph)12080 | 11.8 | 422 | 843 | 1,012 |
| Resistance / weight training02054 | 3.5 | 125 | 250 | 300 |
| Elliptical trainer02048 | 5.0 | 179 | 357 | 429 |
| Swimming, leisurely18310 | 6.0 | 214 | 429 | 514 |
| House cleaning05030 | 3.3 | 118 | 236 | 283 |
| Mowing the lawn08095 | 5.5 | 196 | 393 | 472 |
| Dancing, ballroom fast03030 | 5.5 | 196 | 393 | 472 |
How accurate is it?
MET values are averages from studies. Individuals differ, typically by fitness, body composition, age, terrain and technique, so treat results as estimates and use the same method consistently. Estimates are for general information only and are not a medical measurement or advice.
Other ways to estimate calories burned
- Heart rate: watches estimate from heart rate plus your personal data. It can be more personal, but it depends on the device.
- Steps: convert steps to distance and time, then use the walking MET; the steps to calories calculator does this for you.
- Whole day: to see what you burn in a day, add your resting burn; see how many calories you burn per day and compare with food on the net calorie balance page.
Sources and method
- Sources: MET values from the 2024 Adult Compendium of Physical Activities. Herrmann SD, Willis EA, Ainsworth BE, et al. Journal of Sport and Health Science 2024;13(1):6–12, doi.org/10.1016/j.jshs.2023.10.010; activity codes at pacompendium.com.
- For comparison, Harvard Health Publishing lists 30-minute estimates for three body weights in Calories burned in 30 minutes of leisure and routine activities. Its figures come from other sources and differ slightly from ours.
General information, not medical advice. Results are not medical measurements. Updated October 8, 2026.
Frequently asked questions
How are calories burned calculated?+
Most calculators use the MET formula: calories = MET × 3.5 × body weight in kg × minutes ÷ 200. For example, a 150 lb (68 kg) person walking briskly (MET 4.8) for 30 minutes burns about 171 calories.
How do I calculate calories burned in a day?+
Your daily burn is your resting metabolism plus everything you do plus the energy used to digest food. Add your activities with the MET formula, and see how many calories you burn per day for the full daily number.
How do I calculate calories burned at rest?+
By definition 1 MET is about your resting rate, so at rest you burn roughly 1.05 × your weight in kg per hour: about 71 calories an hour for a 150 lb person. Real resting metabolism varies from person to person.
How do I calculate calories burned walking?+
Use a walking MET between 2.8 (easy, 2.0–2.4 mph) and 4.8 (brisk, 3.5–3.9 mph) in the formula, or look up your pace and weight on the calories burned walking page.
How do I calculate calories burned lifting weights?+
Use MET 3.5 for general resistance training (2024 Compendium 02054). For 45 minutes at 150 lb: 3.5 × 3.5 × 68.04 × 45 ÷ 200 ≈ 188 calories.
How do I calculate calories burned on a treadmill?+
Use the walking or running MET that matches your treadmill speed. An incline raises the energy cost, so a flat-ground MET will underestimate uphill walking.
How do I calculate calories burned cycling or swimming?+
Use the MET for your speed or stroke. The cycling calorie calculator covers speeds, stationary bikes and spin classes, and the swimming page covers each stroke.
Can I calculate calories burned from heart rate?+
Yes, that is what many watches do, combining heart rate with your age, weight and other data. The method is device-specific, so there is no single formula to copy; treat it as another estimate.
How accurate is my Apple Watch calorie count?+
It is also an estimate. Watches usually show active calories and total calories separately, so compare like with like: the active number matches the (MET − 1) version of the formula.
How do I calculate calories burned from steps?+
Turn steps into distance with your step length, distance into time with your walking speed, then use the walking MET. The steps to calories calculator does it for you.