Calories Burned Calculator
Estimate calories burned by walking, running, cycling, cricket and more using MET values, your weight and duration. Compare activities side by side.
About the Calories Burned Calculator
This calories burned calculator estimates the energy cost of exercise using MET values from the Compendium of Physical Activities — the standard reference behind most fitness trackers. A MET (metabolic equivalent) is the ratio of an activity's energy cost to resting: sitting quietly is 1 MET, brisk walking about 4.3, jogging 8.3 and running at 9.7 km/h about 9.8.
The formula: calories = MET × 3.5 × weight in kg ÷ 200 × minutes. A 70 kg person jogging for 30 minutes burns 8.3 × 3.5 × 70 ÷ 200 × 30 ≈ 305 kcal. Enter your weight (kg or lbs), pick an activity — the list includes cricket, football and badminton alongside walking, running, cycling, swimming, weights and yoga — and set the duration; the tool also shows a comparison table of the same session across other activities.
Remember these are population averages: fitness level, technique, terrain and body composition shift real burn by 10–20% either way, and MET-based figures include the resting calories you would have burned anyway. Use them for comparing activities and planning, not as gospel — and pair them with a calorie or TDEE calculator when planning weight loss.
How to Use the Calories Burned Calculator
- 1Enter your body weight and choose kg or lbs.
- 2Select the activity and intensity from the list.
- 3Enter the duration in minutes.
- 4Read the estimated calories burned and compare against other activities.
Frequently Asked Questions
How are calories burned calculated from MET values?
Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes. For a 70 kg person jogging (8.3 MET) for 30 minutes: 8.3 × 3.5 × 70 ÷ 200 × 30 ≈ 305 kcal. The 3.5 ml/kg/min term is the oxygen cost of rest, and 200 converts oxygen to kilocalories.
How many calories does a 30-minute walk burn?
For a 70 kg person: casual walking (2.8 MET) burns about 103 kcal in 30 minutes, and brisk walking at 5.5 km/h (4.3 MET) about 158 kcal. Heavier people burn proportionally more — at 90 kg the brisk walk rises to about 203 kcal.
How many calories does playing cricket burn?
Cricket batting and bowling averages about 4.8 MET, so a 70 kg player burns roughly 176 kcal per 30 minutes, or 350+ across an hour-long practice. Football is more intense at about 7 MET (~257 kcal per 30 min for the same person), which the comparison table shows side by side.
Why does my fitness tracker show a different number?
Trackers blend MET tables with heart-rate data and their own algorithms, and none of them measures true burn directly. Differences of 15–25% between methods are normal. MET estimates also include your resting metabolism for the session — the extra burn caused by exercise alone is a bit lower.
Do I burn more calories if I weigh more?
Yes — moving more mass costs more energy, and the formula scales linearly with weight. Jogging 30 minutes burns ~305 kcal at 70 kg but ~392 kcal at 90 kg. This is also why calorie burn drops as you lose weight, and plans should be recalculated every 5–10 kg.