Calories Burned Calculator: How Many Calories Different Activities Actually Burn

Whether you’re trying to lose weight, build muscle, or just stay healthy, knowing how many calories you burn during different activities is essential. Guessing usually leads to overestimating — most people think they burn 2-3x more calories than they actually do. Use our Calorie Calculator to get accurate numbers based on your weight, activity, and duration.

Calories Burned by Activity (for a 155-lb Person)

Activity	30 Min	60 Min	Intensity Level
Running (6 mph / 10 min mile)	372	744	High
Cycling (12-14 mph)	298	596	High
Swimming (moderate laps)	223	446	Moderate
Walking (3.5 mph brisk)	149	298	Moderate
Yoga (Hatha)	112	224	Low
Weight lifting (moderate)	112	224	Moderate
House cleaning	112	224	Low
Sitting (desk work)	37	74	Resting

Get a personalized estimate with our Calorie Calculator — enter your exact weight for the most accurate results.

The MET Formula: How Calories Are Calculated

Calories burned = MET × weight in kg × duration in hours

MET (Metabolic Equivalent of Task) is a standardized value for each activity:

• 1.0 MET — Sitting quietly (resting metabolic rate)
• 3.0-4.0 MET — Brisk walking (moderate activity)
• 6.0-8.0 MET — Running, cycling fast (vigorous activity)
• 8.0-10.0+ MET — Sprinting, competitive sports (max effort)

Example: A 155-lb (70 kg) person running for 30 min at 7 MET = 7 × 70 × 0.5 = 245 calories.

How Weight Affects Calories Burned

Heavier people burn more calories doing the same activity because more energy is required to move a larger body.

Weight	Walking 30 min (3 mph)	Running 30 min (6 mph)
130 lb (59 kg)	106	295
155 lb (70 kg)	126	350
185 lb (84 kg)	151	420
215 lb (98 kg)	176	490

Weight Loss Math: Calories In vs Calories Out

To lose 1 lb of body fat, you need a deficit of about 3,500 calories. That means:

• 500 cal/day deficit = ~1 lb lost per week
• 250 cal/day deficit = ~0.5 lb lost per week

Use our Calorie Calculator alongside the BMR Calculator to figure out your total daily energy expenditure (TDEE) and set a realistic calorie target.

Frequently Asked Questions

Do fitness trackers accurately measure calories burned?
Most overestimate by 20-50%. Our calculator uses the MET formula which is more consistent — but individual metabolism varies.

How many calories do I burn sleeping?
About 0.42 calories per pound of body weight per hour. A 155-lb person burns roughly 65 calories per hour sleeping.

Does muscle mass increase calories burned?
Yes. Each pound of muscle burns about 6-7 calories per day at rest, versus 2-3 for fat. Strength training has a lasting metabolic benefit.