Workout Calorie Calculator: How Much Did You Burn?
Calories burned = MET × body weight in kg × hours. A 75 kg person running at 6 mph for 45 minutes burns about 551 kcal, of which about 495 kcal is extra over sitting still. Pick one of 31 activities, enter your weight and time, and the guide below shows the same maths step by step.
Workout Calculator
Calories burned per session & per week
Running, 6 mph (10 min/mile)
That session is equal to…
Gross calories translated into common foods.
Compare all activities
Same weight and duration, ranked by calories burned. Tap any row to select it.
How Workout Calories Are Calculated
A MET is the energy cost of an activity compared with sitting still. One MET is about 1 kcal per kilogram per hour. This page multiplies the activity’s MET by your weight in kilograms and by the time in hours. The list has 31 activities. The values follow the 2011 Compendium of Physical Activities for the closest match; running at 7.5 mph uses 11.8 MET from the 2024 update. The 2024 edition revised several values, for example 6 mph running is 9.3 MET there against 9.8 in 2011, so treat any single figure as approximate. There is no age field, no sex field, and no heart-rate field.
The opening run prints 551 kcal
The form opens on running at 6 mph (10 min/mile), which is 9.8 MET, at 75 kg for 45 minutes, three times a week. Hours are 45 ÷ 60 = 0.75.
Gross calories are 9.8 × 75 × 0.75 = 551.25, which the card prints as 551 kcal. Per minute is 551.25 ÷ 45 = 12.3 kcal. Net calories use MET minus 1: 8.8 × 75 × 0.75 = 495 kcal. That 495 is the extra cost of the run. The 551 still includes the energy you would have used sitting for those 45 minutes.
Weekly gross is the unrounded 551.25 × 3 sessions, which rounds to 1,654 kcal. The fat line is weekly net calories divided by 7,700, then shown in grams: 495 × 3 = 1,485, and 1,485 ÷ 7,700 × 1,000 = 193 g. That is a rough energy equivalent, not a promise that the scale will drop by 193 g.
The food row uses gross calories, not net. 551.25 kcal is 5.3 bananas (105 kcal), 1.9 slices of pizza (285 kcal), 3.9 cans of cola (140 kcal), and 2.2 doughnuts (250 kcal).
Pounds use 2.20462, not 2.2
Switching the unit divides pounds by 2.20462 before the MET formula. The opening 75 kg rounds to 165 lb. Putting 165 lb back in prints 550 kcal gross and 494 kcal net for the same run, because 165 ÷ 2.20462 is 74.84 kg, not 75. A 65 kg person on the same 9.8 MET run for 45 minutes is 478 kcal gross and 429 kcal net. The formula does not change for women or men.
Thirty minutes at 70 kg
These are gross calories for 70 kg and 30 minutes, using the MET on this page. HIIT is 8.0 MET, so that session is 280 kcal gross and 245 kcal net. Cycling, moderate, at the same 8.0 MET for 40 minutes is 8 × 70 × (40 ÷ 60) = 373 kcal gross and 327 kcal net. Brisk walking here is 4 mph at 5.0 MET, not 3.5 mph. Rowing, moderate, is 4.8 MET. There is no kettlebell row and no separate MET for arms, chest, back, legs, or abs.
| Activity | MET | 30 min, 70 kg |
|---|---|---|
| Walking, easy (3 mph) | 3.5 | 123 kcal |
| Walking, brisk (4 mph) | 5.0 | 175 kcal |
| Hiking, cross-country | 6.0 | 210 kcal |
| Running, 5 mph | 8.3 | 291 kcal |
| Running, 6 mph | 9.8 | 343 kcal |
| Running, 7.5 mph | 11.8 | 413 kcal |
| Cycling, leisure | 4.0 | 140 kcal |
| Cycling, moderate | 8.0 | 280 kcal |
| Cycling, fast | 12.0 | 420 kcal |
| Swimming laps, moderate | 5.8 | 203 kcal |
| Swimming laps, vigorous | 9.8 | 343 kcal |
| Rowing machine, moderate | 4.8 | 168 kcal |
| Rowing machine, vigorous | 8.5 | 298 kcal |
| Elliptical trainer | 5.0 | 175 kcal |
| Stair-climbing machine | 9.0 | 315 kcal |
| Weight training, general | 3.5 | 123 kcal |
| Weight training, vigorous | 6.0 | 210 kcal |
| HIIT / circuit training | 8.0 | 280 kcal |
| Jumping rope | 11.8 | 413 kcal |
| Aerobics, general | 7.3 | 256 kcal |
| Yoga, Hatha | 2.5 | 88 kcal |
| Pilates | 3.0 | 105 kcal |
| Dancing / Zumba | 5.5 | 193 kcal |
| Basketball, game | 8.0 | 280 kcal |
| Soccer, casual | 7.0 | 245 kcal |
| Tennis, singles | 8.0 | 280 kcal |
| Badminton, social | 5.5 | 193 kcal |
| Cricket, batting / bowling | 4.8 | 168 kcal |
| Martial arts / boxing training | 10.3 | 361 kcal |
| Housework, vigorous cleaning | 3.5 | 123 kcal |
| Gardening, general | 3.8 | 133 kcal |
What this number does not add
The formula stops when the minutes stop. It does not add an afterburn. It does not read a watch. If the TDEE calculator is already set above sedentary, that activity level includes training, so adding these calories again counts the workout twice. Use this page on its own when that calculator is sedentary. The calorie calculator also uses an activity level, not this MET list. Training still needs fluid: the water calculator is separate. For how walking and workouts sit inside a day, see the NEAT and cardio guide.
Calories burned per mile: walking vs running
Per minute, running burns far more. Per mile the gap is smaller, because walking takes longer to cover the distance. Gross calories per mile from this page's MET values:
| Pace | Time per mile | 70 kg (154 lb) | 90 kg (198 lb) |
|---|---|---|---|
| Walking, 3 mph | 20 min | 82 kcal | 105 kcal |
| Walking, brisk 4 mph | 15 min | 88 kcal | 113 kcal |
| Running, 5 mph | 12 min | 116 kcal | 149 kcal |
| Running, 6 mph | 10 min | 114 kcal | 147 kcal |
| Running, 7.5 mph | 8 min | 110 kcal | 142 kcal |
By gross calories, walking a mile at 3 to 4 mph costs about 70 to 80% of running it. Subtract sitting (MET minus 1) and the gap widens: a 70 kg walker at 3 mph burns about 58 kcal extra per mile, against about 103 kcal for running at 6 mph.
Calories burned lifting weights
| Session | 30 min | 45 min | 60 min |
|---|---|---|---|
| Weight training, general (3.5 MET), 70 kg | 123 kcal | 184 kcal | 245 kcal |
| Weight training, general (3.5 MET), 90 kg | 158 kcal | 236 kcal | 315 kcal |
| Weight training, vigorous (6.0 MET), 70 kg | 210 kcal | 315 kcal | 420 kcal |
| Weight training, vigorous (6.0 MET), 90 kg | 270 kcal | 405 kcal | 540 kcal |
These are gross figures. Most of a lifting session is rest between sets, which is why its MET is low. Its value for fat loss is mainly in keeping muscle while you eat less, not in the calories of the session itself.
How accurate are smartwatch calorie counts?
Not very, for energy. A Stanford study tested seven wrist devices, including the Apple Watch and a Fitbit, against lab measurements in 60 adults while sitting, walking, running and cycling. Heart rate was often close, but no device estimated energy expenditure with less than 20% error; the Apple Watch had the lowest error (Shcherbina et al., 2017). A MET estimate like this page's is also approximate, so use either one consistently and judge by your weight trend.
Frequently Asked Questions
How are calories burned during exercise calculated?
The form opens on running at 6 mph, 9.8 MET, 75 kg, and 45 minutes. Calories are MET times kilograms times hours. 9.8 × 75 × 0.75 = 551.25, which the card prints as 551 kcal. There is no age, sex, or heart-rate field.
What is the difference between gross and net calories?
Gross calories include resting burn. Net calories use MET minus 1. On the opening inputs, gross is 551 kcal and net is 495 kcal. Three sessions a week print 1,654 kcal gross. The fat line uses the weekly net, 1,485 kcal, divided by 7,700 and shown as 193 g.
How many calories does 30 minutes of HIIT burn?
HIIT on this page is 8.0 MET. At 70 kg for 30 minutes, gross is 280 kcal and net is 245 kcal. The same person cycling at 8.0 MET for 40 minutes is 373 kcal gross and 327 kcal net.
Should I eat back workout calories?
If the TDEE calculator is already set above sedentary, that activity level includes training. Adding these workout calories on top counts them twice. Use this page on its own when the other calculator is set to sedentary.
Does this match a watch or a heart-rate app?
No. This page does not read Apple Watch, Garmin, or a heart rate. It uses the MET of the activity you pick, your weight, and the minutes. MET values are averages, so treat the number as an estimate.
Are calories added after the workout ends?
No. The formula stops at the minutes you enter. It does not add an afterburn on top.
How many calories does walking a mile burn?
About 80 to 90 kcal for a 70 kg (154 lb) person at 3 to 4 mph, and about 105 to 115 kcal at 90 kg (198 lb). Running the same mile burns roughly 110 to 115 kcal at 70 kg. Heavier people burn more per mile.
Is an Apple Watch accurate for calories burned?
It is better than most wrist devices but still approximate. In a Stanford study of seven devices, none estimated energy expenditure with less than 20% error, and the Apple Watch had the lowest error. Use it to compare days, not as an exact count.
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43(8):1575–1581.
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6–12.
- Shcherbina A, Mattsson CM, Waggott D, et al. Accuracy in wrist-worn, sensor-based measurements of heart rate and energy expenditure in a diverse cohort. Journal of Personalized Medicine. 2017;7(2):3.
Results are estimates for healthy adults, not medical advice. See the medical disclaimer and how these calculators work.