Calories Burned Calculator
Calculate the estimated number of calories burned during physical activities. Find how many calories you burn while walking, running, swimming, lifting weights, or practicing yoga.
Calorie Burn Calculator
Awaiting Inputs
Please fill in your current weight, choose a physical activity, and input the duration to calculate energy expenditure.
What is a MET (Metabolic Equivalent of Task)?
A **MET (Metabolic Equivalent of Task)** is a physiological measure expressing the energy cost of physical activities. It is defined as the ratio of metabolic rate during a specific activity to a reference resting metabolic rate (sitting quietly, which equals 1 MET).
An activity with a MET value of 4 means you are expending 4 times the energy you would burn at rest. By multiplying the MET value of an exercise by your weight and duration, we obtain an accurate estimate of total calorie expenditure.
Calorie Burn Rates of Common Exercises
The table below shows the estimated calories burned by a 70 kg individual performing various physical activities for 30 minutes:
| Exercise / Physical Activity | MET Index Value | Est. Calories Burned (30 Mins for 70 kg) |
|---|---|---|
| Running (Fast, 12 km/h) | 11.5 | ~423 kcal |
| Running (Slow, 8 km/h) | 8.3 | ~305 kcal |
| HIIT Training / Zumba | 8.0 | ~294 kcal |
| Cycling (Moderate Pace) | 6.8 | ~250 kcal |
| Swimming (Moderate Pace) | 5.8 | ~213 kcal |
| Weight Training (Heavy) | 6.0 | ~221 kcal |
| Walking (Brisk, 6 km/h) | 4.3 | ~158 kcal |
| Yoga / stretching | 2.5 | ~92 kcal |
Optimize Your Energy Balance
Weight management is a function of energy balance (calories in vs. calories out). Use our additional tools to coordinate your strategy:
Consult Prakash Hospital Physiotherapy & Sports Medicine
If you are restarting exercise, managing joint pain, or looking for safe cardiac rehabilitation, consult our specialized physical therapists:
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