Use this calories burned calculator to estimate how many calories you burn during different activities, including walking, running, cycling, swimming, gym training, sports, outdoor tasks and daily life.
Pick your activity, enter your time and body weight, then get your estimated calories burned. If you want to put those calories to work, try a free day pass at GymNation.
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How the calories burned calculator works
The calculator uses MET values to estimate calories burned. MET means how hard an activity is compared with sitting still, which is 1 MET.
MET values come from the Compendium of Physical Activities 2011, a research list used worldwide.
- Formula: calories burned = MET x body weight in kg x time in hours.
- Example: a 70 kg person doing circuit training at MET 8.0 for 30 minutes would burn 8.0 x 70 x 0.5 = 280 kcal.
- Remember: results are estimates. Fitness level, effort, heat and body make-up can change the real number. Smart watches also estimate.
Calories burned in 30 minutes
Use the table below to compare estimated calories burned for common activities at different body weights.
| Activity (MET) | 60 kg | 70 kg | 80 kg |
|---|---|---|---|
| Walking, brisk (5.6 km/h) (4.3) | 129 kcal | 150 kcal | 172 kcal |
| Jogging, general (7.0) | 210 kcal | 245 kcal | 280 kcal |
| Running (9.7 km/h) (9.8) | 294 kcal | 343 kcal | 392 kcal |
| Stationary bike, moderate (90-100 W) (6.8) | 204 kcal | 238 kcal | 272 kcal |
| Spin / RPM class (8.5) | 255 kcal | 298 kcal | 340 kcal |
| Circuit training, vigorous (8.0) | 240 kcal | 280 kcal | 320 kcal |
| Weight training, general (8-15 reps) (3.5) | 105 kcal | 122 kcal | 140 kcal |
| Weight training, vigorous (6.0) | 180 kcal | 210 kcal | 240 kcal |
| Rowing machine, moderate (100 W) (7.0) | 210 kcal | 245 kcal | 280 kcal |
| Swimming, freestyle, easy pace (5.8) | 174 kcal | 203 kcal | 232 kcal |
| Boxing, punching bag (5.5) | 165 kcal | 192 kcal | 220 kcal |
| Yoga, Hatha (2.5) | 75 kcal | 88 kcal | 100 kcal |
Estimates for 30 minutes. MET values: Compendium of Physical Activities (2011).
Tips to burn more calories in the gym
- Use compound lifts: choose movements that involve more of your body when they fit your programme.
- Try short-rest circuits: link exercises together and keep moving between sets when your form stays strong.
- Add intervals: use the bike or rower to mix harder efforts with easier recovery.
- Walk more: add more steps around your gym session and through your day.
- Be consistent: regular training and a small food gap work better than relying on burning calories alone.
FAQs About Calories Burned
How can I burn 700 calories in 1 hour?
To burn around 700 calories in 1 hour, you need a hard, steady effort. Running at 9.7 km/h burns about 686 kcal at 70 kg and 784 kcal at 80 kg, while a spin class burns about 680 kcal at 80 kg.
Is burning 500 calories per day enough?
A 500 kcal daily gap between food and burning is roughly linked with about 0.5 kg a week. Burning calories through training alone is usually slower than combining training with eating a little less.
How many kcal do I need to burn to lose 1 kg?
About 7,700 kcal is a common estimate for 1 kg of body fat. This is an estimate, so real change can vary from person to person.
How do I burn 1000 calories?
Even with running at 9.7 km/h, a 70 kg person needs about 1 hour 30 minutes to burn 1000 calories. Most people reach it over a day by combining a workout with walking and daily movement.
How many calories do 30 minutes of gym burn?
It depends on the activity and your body weight. For a 70 kg person, 30 minutes is estimated at 122 kcal for general weight training, 245 kcal for moderate rowing, 280 kcal for vigorous circuit training and 298 kcal for a spin or RPM class.
How many calories does a 70 kg person burn?
It depends on the activity and time. In 30 minutes, a 70 kg person burns an estimated 150 kcal walking briskly, 245 kcal jogging, 343 kcal running at 9.7 km/h, or 280 kcal doing vigorous circuit training.
How many calories does weight lifting burn in 30 minutes?
General weight training burns an estimated 105 kcal for 60 kg, 122 kcal for 70 kg and 140 kcal for 80 kg in 30 minutes. Vigorous weight training burns an estimated 180 kcal for 60 kg, 210 kcal for 70 kg and 240 kcal for 80 kg in 30 minutes.
How many calories does walking burn per km?
Walking burns about half a kcal per kg of body weight per km. That is about 35 kcal per km at 70 kg and 40 kcal per km at 80 kg.
