BurnRate

Calorie Burn Calculator

Pick the activity, set duration and weight — see calories burned, derived from the same MET tables sports scientists use.

Body weight (kg)

Duration (minutes)

Activity

Calories burned

490 kcal

At 8.3 MET, ~10.9 kcal/min for your weight

Per hour at this intensity: 654 kcal
Equivalent to: 6.5 small apples

What you entered

Activity: Running (5 mph / 12 min/mi)Body weight: 75 kgDuration: 45 min

1
Calories per minute at this MET
8.3 × 75 × 0.0175= 10.89 kcal/min
2
Multiply by duration
10.89 × 45 min= 490 kcal

Result

Calories burned: 490 kcal

45 minutes of "Running (5 mph / 12 min/mi)" at your body weight burns roughly 490 kcal — MET-based estimates are a solid ballpark but real burn varies with fitness level, terrain, and effort.

Calories burned in 30 minutes by activity and body weight

MET values are the Compendium of Physical Activities figures built into the activity dropdown. Each figure is kcal for a 30-minute session, using kcal = MET x weight in kg x 0.0175 x minutes.

Activity (MET)	60 kg / 132 lb (kcal)	75 kg / 165 lb (kcal)	90 kg / 198 lb (kcal)
Yoga, Hatha (2.5)	79	98	118
Walking, 3 mph moderate (3.5)	110	138	165
Weightlifting, general (3.5)	110	138	165
Cycling, light under 10 mph (4.0)	126	158	189
Walking, 4 mph brisk (5.0)	158	197	236
Rowing, moderate (7.0)	221	276	331
Cycling, moderate 12-14 mph (8.0)	252	315	378
HIIT (8.0)	252	315	378
Swimming, freestyle moderate (8.3)	261	327	392
Running, 6 mph or 10 min/mile (9.8)	309	386	463
Soccer, game (10.0)	315	394	473
Running, 8 mph or 7.5 min/mile (11.8)	372	465	558

Burn scales linearly with weight and with time, so a 60-minute session is double the number shown and 45 minutes is 1.5 times it. MET tables are population averages: real burn shifts with fitness, terrain, and how hard you actually worked, and the figure includes the calories you would have burned resting during that half hour anyway. Use it as a planning ballpark, not as an exact amount to eat back.

What is a MET?

1 MET ≈ the energy you burn sitting still. Walking briskly is ~3.5 MET, easy cycling ~6, vigorous running ~10. Calories per minute ≈ MET × bodyweight in kg × 0.0175.

Why heavier people burn more calories

Calorie burn scales linearly with body weight. A 90 kg person running for 30 minutes burns about 50% more calories than a 60 kg person at the same pace and duration. This is because moving a heavier body requires more energy — it's physics, not fitness level.

Frequently asked questions

How many calories does 30 minutes of exercise burn?

It depends on activity and body weight. For a 70 kg person: brisk walking burns ~150 cal, cycling (moderate) ~250 cal, running (8 km/h) ~300 cal, swimming ~250 cal, HIIT ~350 cal. Heavier people burn proportionally more. These are estimates — actual burn varies with intensity and fitness level.

What exercise burns the most calories?

Per minute, high-intensity activities burn the most: running at 10+ km/h (~12 MET), jump rope (~11 MET), vigorous swimming (~10 MET), rowing machine (~9 MET). But sustainability matters — you'll burn more total calories in 60 minutes of moderate cycling than 15 minutes of sprinting before exhaustion.

Do you keep burning calories after exercise?

Yes — this is called EPOC (excess post-exercise oxygen consumption). After intense exercise, your metabolism stays elevated for 1–24 hours. HIIT and heavy weight training produce the most EPOC — up to 50–100 extra calories burned. Steady-state cardio produces minimal EPOC.