Calories burned by activity
Calculate how many calories you burn walking, running, cycling, swimming, lifting weights, playing soccer and other activities, from your weight and the exercise time.
How many calories do I burn exercising?
Everything happens on your device: nothing is uploaded to the internet.
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Calories burned by activity: what it is for
Choose the activity, enter your weight and the exercise time. The calculator uses MET values from the Compendium of Physical Activities to estimate the calories burned and compares them with more than 20 other activities over the same time.
How to use
- Type weight and time.
- Choose the activity.
- Compare the burn with other activities.
When to use it
- Plan workouts to lose weight.
- Compare walking and running.
- Estimate the burn of a soccer game.
Frequently asked questions
How is it calculated?
With each activity's metabolic equivalent (MET) from the Compendium of Physical Activities: calories = MET × weight in kg × hours. Running at 10 km/h (6.2 mph) is about 9.8 MET, and a 70 kg (154 lb) person burns close to 690 kcal in an hour.
Is the result exact?
It's an average estimate. Real burn changes with intensity, fitness, age, terrain and technique. Watches with heart rate give a more personal idea.
How many calories do I need to burn to lose 1 kg?
The usual reference is a deficit of about 7,700 kcal per kg of fat (about 3,500 kcal per pound), combining exercise and diet.
Is it really free?
Yes, 100% free. No sign-up, no subscription and no usage limits. All Tools123 tools are free and run right in your browser.