Exercise Calorie Calculator
Calories burned by activityRuns locally · nothing uploaded
Calories burned
333 kcal
Above resting
299 kcal
Per minute
11.1 kcal
Fat equivalent
43 g
Other activities for 30 minutes at 150 lb
| Activity | MET | kcal |
|---|---|---|
| Jogging (5 mph, 12 min/mile) | 8.3 | 282 |
| Running (6 mph, 10 min/mile) | 9.8 | 333 |
| Running (7 mph, 8.5 min/mile) | 11 | 374 |
| Running (8 mph, 7.5 min/mile) | 11.8 | 401 |
| Running (10 mph, 6 min/mile) | 14.5 | 493 |
Estimates from general formulas and population averages; individual results vary. For training reference only.
Also works as:calories burned calculatormet calculatorrunning caloriesjump rope caloriesswimming calories
How it works
Formula
Calories (kcal) = MET × weight (kg) × hoursAbove resting = (MET − 1) × weight × hoursWorked example
Given: 65 kg, running at 6 mph (MET 9.8) for 30 minutes
- Calories = 9.8 × 65 × 0.5 = 318.5 kcal.
Result: About 319 kcal.
Limitations
- METs are population averages; skill, fitness, temperature and terrain change real burn.
Sources
- Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575–1581.
How to use
- 1Choose an activity and intensity, or enter a custom MET.
- 2Enter your weight and how long you exercised.
- 3See calories burned and compare similar activities.
FAQ
How are calories burned calculated?
Calories (kcal) ≈ MET × weight (kg) × hours. MET is intensity relative to sitting still (1); jogging is about 8 and jump rope about 12.
Why does my watch show a different number?
Watches use your heart rate; this uses population-average METs. Fitness, technique and conditions can shift real burn by ±20%.
Does burning 7,700 kcal lose 1 kg of fat?
One kg of fat holds roughly 7,700 kcal, a common rule of thumb. Real weight loss also depends on diet, water and adaptation, so it's usually slower.
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