Calories Burned
Total Calories
316
in 30 minutes
Per Minute
10.5
calories/min
Equivalent to burning 1.4 burgers
Your Information
Select Activity
Calorie Burn Breakdown
316
Total (30 min)
10.5
Per Minute
632
Per Hour
16%
Daily Intake
Calories by Duration
Top Calorie Burning Activities
Based on your weight (160 lbs) for 30 minutes:
Understanding MET Values
1-3
Light
Walking, yoga
3-6
Moderate
Brisk walking, light cycling
6-9
Vigorous
Running, swimming
9+
Very Vigorous
Sprinting, racing
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Your Calorie Burn vs Active Adults
Compared to the general population
Your Calories per Hour
632 cal/hr
Percentile
67th
Above average - great job!
Distribution
Light
200
Moderate
350
Active
500
Vigorous
700
Intense
900
Your Ranking
Top 33%
33% are lower
Maximize Your Calorie Burn
Based on your results
Your Activity
Running - 5 mph (12 min/mile) burns 632 cal/hour at MET 8.3. This is a high-intensity activity - great for efficient calorie burning!
Weight Impact
At 160 lbs, you burn 10.5 cal/min. Your weight contributes to calorie burn - maintain muscle mass for higher metabolic rate.
Efficiency Tip
High-intensity work like this is efficient for calorie burning. Consider 2-3 sessions per week with recovery days.
Frequently Asked Questions
What is MET and how does it work?
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. 1 MET is the energy expended at rest. An activity with 5 METs burns 5 times more calories than resting. The formula is: Calories = MET × weight (kg) × time (hours).
How accurate is the calories burned calculation?
This calculator provides estimates based on MET values from the Compendium of Physical Activities. Actual calories burned vary based on intensity, fitness level, body composition, and individual metabolism. Consider these as reasonable approximations.
How can I burn more calories during exercise?
To burn more calories: increase workout intensity, add interval training, incorporate strength training (builds calorie-burning muscle), extend workout duration, and stay consistent. High-intensity activities like running, swimming, and jump rope burn the most.
Does body weight affect calories burned?
Yes, heavier individuals burn more calories doing the same activity. A 200 lb person burns about 50% more calories than a 130 lb person doing the same exercise for the same duration, due to the greater energy required to move more mass.
What activities burn the most calories?
High-intensity activities burn the most: running at fast paces (10+ mph), swimming butterfly, jump rope, rowing vigorously, and martial arts. These can burn 12-15+ calories per minute for an average adult.
How this works
Formulas are implementations of published clinical or public-health equations. Calculations run in your browser — no inputs are transmitted to our servers and no account is required. The result is informational; it does not diagnose, treat, or replace advice from a clinician.
What this tool can’t do
When to consult a professional
Talk to a licensed healthcare provider before using the output of this tool to make a medical decision, especially if you have an underlying condition, are pregnant, or are on medication that affects metabolism or fluid balance.
Sources
- [1]Centers for Disease Control and Prevention (CDC)Official sourcecdc.govAccessed Apr 21, 2026
- [2]National Institutes of Health (NIH)Official sourcenih.govAccessed Apr 21, 2026
Full-stack software engineer specializing in embedded systems, web architecture, and AI/ML. Founder of Practical Web Tools. Built the gesture-controlled drone IP acquired by KD Interactive (Aura Drone, sold on Amazon).