Calories Burned Calculator: How Many Calories Do Different Activities Burn?

Whether you are trying to lose weight, maintain your current weight, or just curious about how effective your workout is, knowing how many calories you burn during different activities is essential. The number of calories burned depends on your weight, the activity type, its intensity, and the duration. Use the Calories Burned Calculator at Today Calculator to estimate calories burned for hundreds of activities.

How Calories Burned Are Calculated

The standard formula uses MET (Metabolic Equivalent of Task) values, which measure the energy cost of physical activities. One MET is roughly the energy you burn while sitting still:

Calories burned = MET × weight (kg) × duration (hours)

Higher MET values mean more intense activities. Walking slowly has a MET of about 2.0, while running at 6 mph (10 min/mile) has a MET of about 9.8.

Calories Burned Per Hour for a 155-lb (70 kg) Person

Activity	MET	Calories/Hour (155 lb)	Intensity Level
Sitting (watching TV)	1.0	70	Very light
Walking (3 mph, moderate pace)	3.5	245	Light
Light housework (mopping, vacuuming)	3.3	231	Light
Bicycling (10–12 mph, leisure)	6.8	476	Moderate
Jogging (5 mph, 12 min/mile)	8.3	581	Vigorous
Swimming laps (moderate effort)	8.0	560	Vigorous
Running (6 mph, 10 min/mile)	9.8	686	Vigorous
Jumping rope (moderate pace)	10.0	700	Very vigorous
HIIT workout (high intensity)	9.0–12.0	630–840	Very vigorous

How Weight Affects Calories Burned

Calories burned scales with body weight. A heavier person burns more calories doing the same activity because more energy is required to move more mass. Here is how running at 6 mph for 30 minutes compares across different weights:

Body Weight	Calories Burned (30 min run)
125 lb (57 kg)	~310
155 lb (70 kg)	~343
185 lb (84 kg)	~412
215 lb (98 kg)	~480

Tips for Maximizing Calorie Burn

• Increase intensity: Running burns nearly 3× more calories per hour than walking the same distance
• Add interval training: Alternating high and low intensity burns more calories in less time
• Build muscle: Muscle tissue burns more calories at rest than fat tissue, raising your overall daily expenditure
• Don’t out-eat your workout: A 30-minute run burns about 350 calories — the same as a single granola bar and latte

For a personalized estimate based on your weight, the activity you choose, and how long you do it, use the Calories Burned Calculator at Today Calculator.