Calories Burned by Exercise
Find out how many calories you burn during different activities. Calculate your calorie burn based on your weight and workout duration.
29 exercises with calorie calculators
Cardio Exercises
Aerobic exercises that elevate heart rate and burn calories
Walking
~123 cal / 30 min
Running
~345 cal / 30 min
Cycling
~281 cal / 30 min
Swimming
~246 cal / 30 min
HIIT
~281 cal / 30 min
Dancing
~169 cal / 30 min
Hiking
~211 cal / 30 min
Jumping Rope
~432 cal / 30 min
Elliptical
~176 cal / 30 min
Rowing
~246 cal / 30 min
Stair Climbing
~316 cal / 30 min
Kickboxing
~352 cal / 30 min
Strength Training
Resistance exercises that build muscle and boost metabolism
Flexibility & Mind-Body
Exercises for flexibility, balance, and mental wellness
Sports & Recreation
Recreational activities and sports for fitness
How Calorie Burn is Calculated
Calorie burn is calculated using MET (Metabolic Equivalent of Task) values. MET represents the energy cost of physical activities as a multiple of your resting metabolic rate.
Calories = MET × Weight (kg) × Duration (hours)
For example, walking (MET 3.5) for 30 minutes at 155 lbs burns about 120 calories. Running (MET 9.8) for the same duration burns about 340 calories.
Calculate Your Total Daily Energy Expenditure
Combine your exercise burn with your basal metabolic rate to find your total daily calorie needs.
TDEE Calculator