Calories burned calculator
Pick an activity, enter your weight and how long it lasted. You'll see the calories burned on top of your resting burn, the total, and what the same time gives in other activities. It's the formula Kalorea uses to turn meals into steps.
- Total, with resting burn
- 161 kcal
- Distance
- 1.7 mi
- Walking, 5.6 km/h (3.5 mph)124 kcal
- Running, 9 km/h (5.6 mph)300 kcal
- Cycling, 20 km/h (12.4 mph)262 kcal
- Swimming, steady pace180 kcal
Extra calories versus total calories
A calories burned number can mean two things. The total counts everything your body spends during the workout, including the energy it would use if you'd stayed on the couch. The extra part is only what the activity adds.
For weight loss the extra part is the honest one: the resting share is already inside your daily maintenance. Adding the total on top counts it twice, which is one reason people eat back their workouts and stall.
Getting the most from everyday movement
The activity that burns the most per minute isn't always the one that burns the most per week. A daily 40-minute walk adds up to more than a hard run you skip half the time.
Kalorea turns every meal into steps and minutes of walking, so you can see what a portion costs before you eat it, not after.
Calories burned in 30 minutes by body weight
Extra calories on top of resting burn for half an hour of each activity. Double them for an hour.
| Body weight | Walking | Running | Cycling | Swimming |
|---|---|---|---|---|
| 50 kg (110 lb) | 82 | 200 | 175 | 120 |
| 60 kg (132 lb) | 99 | 240 | 210 | 144 |
| 70 kg (154 lb) | 116 | 280 | 245 | 168 |
| 80 kg (176 lb) | 132 | 320 | 280 | 192 |
| 90 kg (198 lb) | 148 | 360 | 315 | 216 |
| 100 kg (220 lb) | 165 | 400 | 350 | 240 |
| 110 kg (243 lb) | 182 | 440 | 385 | 264 |
| 120 kg (265 lb) | 198 | 480 | 420 | 288 |
Minutes it takes to burn
For a 75 kg (165 lb) adult. Heavier people get there faster.
| Calories | Walking | Running | Cycling | Swimming |
|---|---|---|---|---|
| 100 kcal | 24 min | 10 min | 11 min | 17 min |
| 200 kcal | 48 min | 20 min | 23 min | 33 min |
| 300 kcal | 73 min | 30 min | 34 min | 50 min |
| 500 kcal | 121 min | 50 min | 57 min | 83 min |
| 1,000 kcal | 242 min | 100 min | 114 min | 167 min |
How it's calculated
Each activity has a MET value from the Compendium of Physical Activities: walking at 5.6 km/h is 4.3, running at 9 km/h is 9.0, cycling at 20 km/h is 8.0, steady swimming is 5.8. One MET is the energy you use sitting still, about 1 kcal per kg of body weight per hour.
Extra calories = (MET − 1) × weight in kg × hours. We subtract the one MET your body would burn anyway, so the number is what the activity adds on top of your day.
Total calories = MET × weight in kg × hours. That's the figure most watches and gym machines show, and it includes your resting burn for that time.
Example: 75 kg, 30 minutes of walking. Extra: (4.3 − 1) × 75 × 0.5 = 124 kcal. Total: 4.3 × 75 × 0.5 = 161 kcal. The same 30 minutes of running: (9 − 1) × 75 × 0.5 = 300 kcal extra.
Questions
How many calories does a 30-minute walk burn?
At 75 kg and 5.6 km/h, about 124 kcal on top of resting burn, or 161 kcal in total. A heavier person burns more on the same walk, a lighter one less.
Why is this lower than my fitness watch?
Most watches and machines show the total, including what you'd burn sitting on the couch. We also show the extra part, because that's what actually pays for food. Watches also estimate from heart rate, which can run high.
How many calories do I burn in a day?
Exercise is only part of it. Your whole day, resting burn included, is your maintenance: the calorie calculator works it out from your age, height, weight and activity.
Does running burn more calories than walking?
Per minute, by far: running at 9 km/h burns about 2.4 times as much as walking. Per kilometer the gap shrinks to about 1.5 times. Walk longer and you get there too, with less strain on your joints.
Let the app keep score
Kalorea sets your target with this formula and then counts every meal from a photo, so you can see each day where you stand.
Calorie calculator
Daily calories to maintain, lose or gain weight.
Calorie deficit calculator
A safe daily deficit and how long your goal takes.
Macro calculator
Protein, fat and carbs in grams for your target.
BMI calculator
Your BMI and the healthy range for your height.
Steps to calories calculator
Steps to calories burned, or calories to steps.