Calculate how many calories you burn during exercise and physical activities. Choose from 50+ activities including running, cycling, swimming, and strength training.
Total Calories
301
in 30 minutes
Per Minute
10.0
calories/min
Equivalent to burning 1.3 burgers
Total Calories
301
in 30 minutes
Per Minute
10.0
calories/min
Equivalent to burning 1.3 burgers
301
Total (30 min)
10.0
Per Minute
602
Per Hour
15%
Daily Intake
Based on your weight (160 lbs) for 30 minutes:
1-3
Light
Walking, yoga
3-6
Moderate
Brisk walking, light cycling
6-9
Vigorous
Running, swimming
9+
Very Vigorous
Sprinting, racing
Explore how changes affect your results
Compared to the general population
Your Calories per Hour
602 cal/hr
Percentile
63th
Above average - great job!
Distribution
Light
200
Moderate
350
Active
500
Vigorous
700
Intense
900
Your Ranking
Top 37%
37% are lower
Based on your results
Running - 5 mph (12 min/mile) burns 602 cal/hour at MET 8.3. This is a high-intensity activity - great for efficient calorie burning!
At 160 lbs, you burn 10.0 cal/min. Your weight contributes to calorie burn - maintain muscle mass for higher metabolic rate.
High-intensity work like this is efficient for calorie burning. Consider 2-3 sessions per week with recovery days.
Calories burned = MET × Weight (kg) × Duration (hours). MET values vary by activity intensity. Walking burns ~100 cal/mile, running ~100 cal/km. Our calculator uses accurate MET values for 100+ activities.
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).
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.
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.
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.
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.
Total Calories
301
in 30 minutes
Per Minute
10.0
calories/min
Equivalent to burning 1.3 burgers