Calculate calories and kilojoules burned during 60+ activities using MET (Metabolic Equivalent of Task) values. Based on Australian physical activity guidelines.
A calories burned calculator estimates the energy you use during exercise using MET values (Metabolic Equivalent of Task). The formula is: calories per minute = (MET × 3.5 × weight in kg) ÷ 200. So a heavier person, a harder activity, or a longer session all burn more. For example, 30 minutes of moderate cycling burns roughly 250–300 calories for a 70 kg adult.
| Metric | Value |
|---|
The calculator uses MET values — a measure of how hard an activity is compared to rest. One MET is your energy at rest; a 6-MET activity burns six times as much.
These estimates are for a 70 kg adult over 30 minutes. Cycling, running and swimming burn the most; gentle activities burn less. Your own figure scales with body weight.
| Activity | MET | Calories (70 kg, 30 min) |
|---|---|---|
| Walking (5 km/h) | 3.5 | ~129 |
| Hiking | 6.0 | ~221 |
| Cycling (moderate) | 7.0 | ~258 |
| Running (9.7 km/h) | 9.8 | ~361 |
| Swimming (moderate) | 5.8 | ~214 |
| Rowing (moderate) | 7.0 | ~258 |
| Elliptical trainer | 5.0 | ~184 |
| Treadmill (brisk walk) | 4.3 | ~158 |
| Stationary bike (moderate) | 6.8 | ~250 |
| Strength training | 3.5 | ~129 |
| HIIT | 8.0 | ~294 |
| Yoga | 2.5 | ~92 |
These three measure different things. Exercise calories are just one slice of your total daily burn.
| Measure | What It Covers |
|---|---|
| BMR | Calories burned at complete rest |
| Calories burned (exercise) | Extra calories from a specific activity |
| TDEE | Everything combined — rest + all daily movement + exercise |
Smartwatches and fitness bands give a useful estimate, but research shows calorie counts can be off by 20–30% or more, especially for strength training and interval work. They are best used to track trends over time, not as an exact figure. MET-based estimates like this calculator are similarly approximate — treat all calorie-burn numbers as a guide.
Australia's Physical Activity and Sedentary Behaviour Guidelines recommend adults 18–64 do 150–300 minutes of moderate-intensity OR 75–150 minutes of vigorous-intensity physical activity per week, plus muscle-strengthening on 2+ days.
MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. 1 MET = energy at rest (~1 kcal/kg/hr). Moderate activity = 3–5.9 METs; Vigorous = ≥6 METs.
Calories burned = MET × weight (kg) × time (hours)
The calculator uses MET (Metabolic Equivalent of Task) values, which are standardised measures of the energy cost of physical activities relative to rest. A MET of 1 = the energy used sitting quietly (approximately 1 kcal/kg/hour). An activity with MET of 6 burns 6 times that energy.
Example: 75kg person cycling at moderate pace (MET 8) for 45 minutes: 8 × 75 × 0.75 = 450 calories (1,883 kJ)
| Activity | MET | 70 kg person (30 min) | 90 kg person (30 min) |
|---|---|---|---|
| Walking (5.5 km/hr) | 3.8 | 133 cal | 171 cal |
| Running (9.5 km/hr) | 9.8 | 343 cal | 441 cal |
| Cycling (moderate, 19-22 km/hr) | 8.0 | 280 cal | 360 cal |
| Swimming (laps, moderate) | 7.0 | 245 cal | 315 cal |
| Weight training (vigorous) | 6.0 | 210 cal | 270 cal |
| HIIT / circuit training | 8.0 | 280 cal | 360 cal |
| Yoga (hatha) | 3.0 | 105 cal | 135 cal |
| Walking (brisk, 6.5 km/hr) | 4.5 | 157 cal | 202 cal |
Australian food labels display energy in kilojoules (kJ), not calories. The daily reference value is 8,700 kJ. When comparing calories burned against food labels, convert using: calories × 4.184 = kJ. A 30-minute run burning 343 calories = 1,435 kJ — roughly equivalent to the energy in a large banana and two slices of wholegrain bread.
How many calories does a 30-minute walk burn?
A 30-minute walk at 5.5 km/hr burns approximately 100-170 calories depending on body weight. A 70kg person burns approximately 133 calories; a 90kg person burns approximately 171 calories. Increasing pace to a brisk walk (6.5 km/hr, MET 4.5) increases calorie burn to 157-202 calories for the same duration.
Does weight training burn more calories than cardio?
During a session, cardio typically burns more calories per minute than weight training. However, weight training builds muscle mass, which increases BMR — burning more calories at rest 24/7. High-intensity interval training (HIIT) provides a strong EPOC (post-exercise calorie burn) effect similar to resistance training. For body composition, combining both cardio and resistance training is optimal.
What is EPOC and does it significantly increase calorie burn?
EPOC (Excess Post-Exercise Oxygen Consumption) is the elevated calorie burn after intense exercise as the body recovers and restores oxygen stores. High-intensity exercise (HIIT, heavy lifting) produces greater EPOC than moderate-intensity steady-state cardio. However, the total extra calories from EPOC are modest — typically 50-200 extra calories over 12-24 hours — meaningful but not a replacement for the exercise calorie burn itself.
How do I calculate calories burned during exercise?
Use the MET formula: calories per minute = (MET × 3.5 × your weight in kg) ÷ 200, then multiply by the minutes exercised. Each activity has a MET value based on its intensity. The calculator above stores MET values for 60+ activities and does the maths for you.
How many calories does cycling burn?
Moderate cycling (about 7 METs) burns roughly 250–300 calories in 30 minutes for a 70 kg adult, and more for heavier riders or faster pace. Vigorous cycling can burn 400+ calories in the same time. A stationary bike burns a similar amount at matched intensity.
How many calories does running burn?
Running at about 9.7 km/h (roughly 10 METs) burns around 350–400 calories in 30 minutes for a 70 kg adult. Faster running, hills and higher body weight all increase the burn. Running is one of the most efficient calorie-burning activities per minute.
How many calories does walking burn?
Walking at a brisk 5 km/h (about 3.5 METs) burns roughly 120–150 calories in 30 minutes for a 70 kg adult. Walking faster, uphill, or carrying weight increases this. Because it is easy to sustain, walking is an excellent way to add daily calorie burn.
How many calories does a treadmill or elliptical burn?
A brisk treadmill walk burns around 150–160 calories in 30 minutes for a 70 kg person, while running on it burns much more. An elliptical trainer burns roughly 180–200 calories in 30 minutes at a moderate effort. Raising incline or resistance increases the burn.
Are fitness tracker calorie counts accurate?
They are useful estimates but not exact. Studies show smartwatches and bands can misjudge calorie burn by 20–30% or more, particularly for strength training and interval workouts. Use them to compare workouts and track progress over time rather than as a precise calorie figure.
Does sweating mean I burned more calories?
No. Sweating is your body cooling itself, not a measure of calories burned. You can sweat heavily in a hot room with little effort, or burn many calories in cold conditions without much sweat. Intensity and duration determine calorie burn, not how much you sweat.