How many calories do you burn running for 30 minutes?

It depends on your weight and pace. At 70 kg running at a moderate pace (8 km/h, MET 8.0): 8.0 × 70 × 0.5 = 280 kcal. At 80 kg: 320 kcal. At a faster 10 km/h pace (MET 9.8): 343 kcal at 70 kg. The calculator adjusts for your exact weight and chosen pace.

How many calories do you burn walking 10,000 steps?

10,000 steps is roughly 7–8 km depending on stride length, taking approximately 70–90 minutes of walking. At a moderate walking pace (MET 3.5) for 80 minutes at 70 kg: 3.5 × 70 × 1.33 = 326 kcal. Heavier walkers burn more; faster walkers burn slightly more per step.

Does weight affect how many calories you burn exercising?

Yes — significantly. A 90 kg person burns about 29% more calories than a 70 kg person doing the identical workout at the same intensity. Calories = MET × weight (kg) × hours. This is why gym machines that don't ask for your weight give inaccurate estimates.

How many calories does 1 hour of cycling burn?

At leisure pace (<16 km/h, MET 4.0) at 70 kg: 4.0 × 70 × 1 = 280 kcal. At moderate pace (16–19 km/h, MET 6.0): 420 kcal. At vigorous pace (20+ km/h, MET 8.0): 560 kcal per hour at 70 kg. Intensity makes a bigger difference than duration.

How accurate are calorie burn calculators?

MET-based calculators are accurate within ±15–20% for most people doing steady-state cardio. Factors like fitness level, terrain, heat, and individual metabolism can shift actual burn. HIIT and weight training estimates are less precise because these exercises create significant post-workout calorie burn (EPOC) that MET values don't capture.

What activity burns the most calories?

Per hour at 70 kg, the highest calorie burns are: jump rope (770 kcal), running very fast 12+ km/h (770 kcal), swimming vigorously (686 kcal), HIIT (560 kcal). High-intensity activities burn far more than steady-state cardio — a 20-minute HIIT session can burn more than 45 minutes of walking.

How many calories does 30 minutes of HIIT burn?

HIIT has a MET of approximately 8.0 during the session. At 70 kg for 30 minutes: 8.0 × 70 × 0.5 = 280 kcal. However, HIIT also creates excess post-exercise oxygen consumption (EPOC), potentially adding 60–200 additional calories burned over the following 12–24 hours — making its total burn significantly higher than steady cardio.

How many calories does yoga burn in an hour?

Yoga has a MET of approximately 2.5. At 70 kg for 60 minutes: 2.5 × 70 × 1 = 175 kcal. This is relatively low compared to cardio activities, but yoga's benefits in flexibility, stress reduction, and active recovery make it valuable as a complementary activity rather than a primary calorie-burning tool.

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Fitness

Calories Burned Calculator

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Duration

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About this tool

How many calories does your workout actually burn?

The calories burned calculator estimates how many kilocalories you burn during exercise using the scientifically validated MET (Metabolic Equivalent of Task) formula. Select your activity, enter your body weight and workout duration, and get an accurate calorie burn estimate — along with a comparison across 8 other activities for the same effort.

How the MET formula works

MET is a measure of exercise intensity relative to sitting at rest (1 MET = ~1 kcal per kg per hour). The formula is:

Calories = MET × weight (kg) × time (hours)

For example, running at a moderate pace (MET 8.0) for 30 minutes at 70 kg: 8.0 × 70 × 0.5 = 280 kcal. A heavier person burns more calories doing the same activity at the same intensity because their body requires more energy to move.

Calories burned by activity — comparison at 70 kg / 30 minutes

Activity	MET	Calories (30 min)
Jump rope	11.0	385 kcal
Running (10 km/h)	9.8	343 kcal
Swimming (vigorous)	9.8	343 kcal
Running (8 km/h)	8.0	280 kcal
Cycling (vigorous)	8.0	280 kcal
HIIT	8.0	280 kcal
Rowing (moderate)	7.0	245 kcal
Soccer	7.0	245 kcal
Cycling (moderate)	6.0	210 kcal
Swimming (leisure)	5.8	203 kcal
Hiking	5.3	186 kcal
Elliptical	5.0	175 kcal
Walking (brisk)	4.3	151 kcal
Weight training	3.5	123 kcal
Walking (moderate)	3.5	123 kcal
Yoga	2.5	88 kcal

Why body weight matters

Calories burned scale directly with body weight — a 90 kg person burns roughly 29% more calories than a 70 kg person doing the exact same workout. This is why calorie estimates on gym machines (which don't know your weight) are often significantly wrong.

Calories burned vs. calories eaten

Exercise burns fewer calories than most people expect. A 30-minute run at 8 km/h burns about 280 kcal at 70 kg — equivalent to one chocolate bar or two slices of bread with butter. This is why diet has a much larger impact on weight loss than exercise alone. Use this calculator alongside the TDEE calculator to see your full daily energy balance.

Example

A 75 kg person goes for a 45-minute moderate run (8 km/h). Select "Running — moderate (8 km/h)", enter 75 kg and 45 minutes.

Calories = 8.0 × 75 × 0.75 = 450 kcal. That's equivalent to about 1.6 slices of pizza, or a large latte and a muffin.

The comparison table also shows that the same 45 minutes of cycling at the same intensity would burn the same 450 kcal — but yoga would only burn 141 kcal and jump rope would burn 619 kcal. Use this to choose the activity that fits your schedule and calorie target.