Calculate calories burned for 40+ activities using MET values from the Compendium of Physical Activities (Ainsworth et al.). Find your fat burn and food equivalents.
⚠️ Results are estimates based on MET values. Actual burn varies by fitness level, age, and effort intensity.
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Walking at 5 km/h burns approximately 3.5 × your weight (kg) calories per hour. A 70 kg person burns about 245 calories in one hour of brisk walking. The exact amount depends on your pace, terrain, and body weight.
High-intensity activities like boxing (MET 12.8), running at 16 km/h (MET 16), and jump rope (MET 11.8) burn the most calories per hour. A 70 kg person can burn over 800 calories per hour with these activities.
MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities are scientifically validated averages. Individual results vary by fitness level, age, muscle mass, and effort. The formula gives a good estimate — typically within 10–20% of actual expenditure.
Yes. 30 minutes of moderate exercise (e.g., brisk walking or cycling) can burn 150–300 calories. Combined with a mild caloric deficit in diet, this contributes to sustainable weight loss of 0.25–0.5 kg per week.
It depends on the activity and your weight. A 70 kg person burns 500 calories in about 60 min of running (10 km/h), 70 min of cycling (16 km/h), 85 min of brisk walking, or 42 min of boxing.
Your body burns calories continuously — even while you're sleeping. Understanding the different components of energy expenditure helps you set realistic expectations about exercise and weight loss, and avoid the most common mistake: overestimating how many calories exercise burns.
This tool uses Metabolic Equivalent of Task (MET) values — a standard measure where 1 MET = energy expended at rest. Slow walking is 2.5 METs (2.5× resting energy burn). Running at 8 km/h is about 8.3 METs. Formula: Calories/min = MET × weight (kg) × 3.5 ÷ 200. Our tool applies this formula with ACSM-validated MET values for 44 activities.
A 45-minute moderate jog burns roughly 350–450 calories for a 70 kg person. A single samosa is about 250 calories. This is why exercise alone — without dietary changes — typically produces slower weight loss than expected. Combining a 300–500 calorie/day dietary deficit with regular exercise is more effective and sustainable than extreme exercise or extreme dieting alone.