Every activity burns energy at a different rate. Scientists measure this with METs (metabolic equivalents). 1 MET is the energy you use sitting quietly. Brisk walking is about 4.8 METs, meaning it burns about 4.8 times as much energy as sitting.
This calculator uses MET values from the 2024 Adult Compendium of Physical Activities, the standard reference used by researchers worldwide.
How to use the calories burned calculator
- Choose the activity.
- Enter your weight in kg. Heavier people burn more calories doing the same thing.
- Enter how many minutes you did it.
You will see the calories burned, the extra calories compared with sitting at rest, the calories per hour and the time needed to burn 500 kcal. Open the table below the result to compare other activities for the same time.
How it is calculated
Calories per minute = MET × 3.5 × weight (kg) ÷ 200
Calories burned = calories per minute × minutes
Extra over resting = (MET − 1) × 3.5 × weight (kg) ÷ 200 × minutesExample
You weigh 70 kg and go for a 30-minute brisk walk (4.8 METs).
- Per minute: 4.8 × 3.5 × 70 ÷ 200 = 5.88 kcal
- In 30 minutes: 5.88 × 30 = 176 kcal
- Extra over sitting at rest: 140 kcal
- Per hour: 353 kcal
- Time to burn 500 kcal: 85 minutes
Calories in 30 minutes for a 70 kg person
| Activity | MET | Calories |
|---|---|---|
| Yoga (Hatha) | 2.3 | 85 |
| Surya Namaskar | 3.5 | 129 |
| Walking, normal pace | 3.8 | 140 |
| Brisk walking | 4.8 | 176 |
| Cricket | 4.8 | 176 |
| Badminton, casual | 5.5 | 202 |
| Jogging | 7.5 | 276 |
| Cycling, moderate | 8.0 | 294 |
| Running, 10 km/h | 9.3 | 342 |
| Skipping rope | 11.0 | 404 |
Why your number may differ
- People differ. Fitness, body composition and technique change the real burn by 10 to 20% or more.
- Effort matters. A slow, chatty walk burns less than a steady brisk one.
- Fitness watches and gym machines often show higher numbers than the real burn, so treat them as rough guides too.
FAQ
How many calories does walking 10,000 steps burn?
For a 70 kg person walking at a normal pace, 10,000 steps take about 100 minutes and burn roughly 400 to 500 kcal in total, depending on speed. About 300 to 400 kcal of that is extra over resting.
Why is "extra over resting" lower than the total?
Your body burns about 1 MET even when you sit. The extra figure removes that, so it shows what the activity itself added. Use this number when you think about weight loss.
How much walking do I need to lose 1 kg?
1 kg of body fat is about 7,700 kcal. A 30-minute brisk walk adds about 140 kcal for a 70 kg person, so it would take about 55 such walks, if your food stays the same. Combining exercise with a small calorie cut from food works faster. See the calorie calculator.
Does sweating more mean I burned more calories?
No. Sweat cools your body. You sweat more in heat and humidity, but that doesn't mean you burned more fat. The weight lost through sweat comes back when you drink water.