The same 30 minutes of exercise burns very different amounts of energy depending on whether you walk, run, or swim. And even for the same activity, a heavier person uses more energy. This calculator takes just three inputs — the exercise, how long you did it, and your weight — and instantly estimates the calories you burned, then translates that figure into everyday food equivalents like bowls of rice, caffe lattes, and bananas. It is handy for gauging how much you torched in today's workout, or for planning how much to move to offset what you ate.
The math uses METs (Metabolic Equivalent of Task), the international standard for exercise intensity. One MET is the energy you spend sitting quietly at rest; the value rises as effort increases — brisk walking is about 5 METs and running is roughly 8 to 10 METs. Calories burned are estimated with the formula METs x 3.5 x weight (kg) / 200 x duration (minutes), a widely used estimate based on oxygen consumption (VO2). The weight and other details you enter are never sent to a server and are processed entirely in your browser.
How to Use
- 1
Pick an exercise
Choose one activity from the list — walking, running, cycling, swimming, hiking, jump rope, and more. Each option shows its METs value.
- 2
Enter the duration
Enter how long you exercised, in minutes. For a 30-minute workout, enter 30.
- 3
Enter your weight
Enter your body weight in kilograms. The heavier you are, the more calories the same exercise burns.
- 4
Check and copy the result
The estimated calories burned and food equivalents appear. Use the copy button to keep a record.
When It's Useful
Choose the right exercise
Compare which activity burns more calories in the same 30 minutes and pick the most time-efficient workout.
Offset what you ate
With food equivalents like bowls of rice and lattes, get an intuitive sense of how much to move to work off today's intake.
Keep a diet workout log
Copy the calories burned per workout to track your weekly volume and cumulative burn.
Compare burn by body weight
See why two people of different weights burn different amounts doing the exact same exercise.
Tips
- The displayed value is an estimate based on average METs. Even for the same run, actual burn varies with speed and incline.
- Losing weight with exercise alone is hard — it works best paired with diet. Use a BMR calculator to set your intake target too.
- Calories burned in cardio scale with duration. Short and intense versus long and easy — choose what fits your fitness level.
- As your weight drops, the same exercise burns fewer calories. If you hit a plateau, gradually raise the intensity or duration.
- The displayed burn includes the basal metabolism you would spend even at rest, so the amount you burned 'extra' from exercise is a little lower.
- Higher-MET activities like jump rope (11.8) and fast cycling (10) burn more in less time. When you are short on time, high-intensity exercise is efficient.
FAQ
How are calories burned calculated?
With the formula METs x 3.5 x weight (kg) / 200 x duration (minutes). METs is the international standard for exercise intensity.
What is a MET?
Short for Metabolic Equivalent of Task, it is a unit of exercise intensity showing how many times more energy you spend versus resting. One MET is your resting metabolic rate.
Which exercises can it calculate?
It provides METs values for common activities: walking, running (by speed), cycling, swimming, hiking, jump rope, yoga, weight training, badminton, and more. Pick one from the list and just enter the time.
Why do calories burned differ from person to person?
A heavier body needs more energy for the same movement. Muscle mass, exercise efficiency, and ambient temperature also play a role.
What is the basis for the food equivalents?
Reference values dividing your calories burned by a bowl of rice (~300 kcal), a latte (~180 kcal), and a banana (~90 kcal).
Why does this differ from the calories my machine shows?
Each machine uses a different formula and calibration, so figures can differ. This calculator gives a general estimate using standard METs values.
Is my input saved?
No. All calculations run in your browser, and your inputs are never sent to a server.