FotoBiteCalories burned calculator
Pick an activity and enter your weight and time. The calculator works out the calories burned with MET values from the Compendium of Physical Activities, the standard research reference.
What you enter is not stored or shared: the maths runs in your browser, or on our server without saving anything if JavaScript is off.
Calories burned
kcal
, min: MET × kg × / 60.
On top of what you would burn resting for the same time: about kcal.
This is an adult average. Real energy use depends on pace, terrain, technique and fitness and can differ noticeably. Compendium of Physical Activities code: .
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How calories burned are calculated
Every activity has a MET value (metabolic equivalent): how many times more energy it takes than sitting quietly. One MET is roughly 1 kcal per kilogram of body weight an hour, so:
kcal = MET × weight (kg) × time (h)
The second number in the answer uses MET − 1: the energy on top of what your body would burn resting for the same time.
Calories burned by activity at 70 kg
| Activity | MET | kcal in 30 min | kcal an hour |
|---|---|---|---|
| Walking 4.5–5.5 km/h (2.8–3.4 mph) | 3.8 | 133 | 266 |
| Brisk walking 5.6–6.3 km/h (3.5–3.9 mph) | 4.8 | 168 | 336 |
| Very brisk walking 6.4–7.1 km/h (4.0–4.4 mph) | 5.5 | 193 | 385 |
| Nordic walking 5.8–7.1 km/h (3.6–4.4 mph) | 5.3 | 186 | 371 |
| Stair climbing, slow pace | 4.5 | 158 | 315 |
| Jogging | 7.5 | 263 | 525 |
| Running 8–8.4 km/h (5–5.2 mph) | 8.5 | 298 | 595 |
| Running 9.7–10.1 km/h (6–6.3 mph) | 9.3 | 326 | 651 |
| Running 11.3 km/h (7 mph) | 11 | 385 | 770 |
| Cycling, leisure, under 16 km/h (10 mph) | 4 | 140 | 280 |
| Cycling 19–22 km/h (12–13.9 mph) | 8 | 280 | 560 |
| Swimming, leisurely | 6 | 210 | 420 |
| Swimming laps, freestyle, slow | 5.8 | 203 | 406 |
| Strength training, 8–15 reps | 3.5 | 123 | 245 |
| Weight lifting, vigorous (powerlifting, bodybuilding) | 6 | 210 | 420 |
| High-intensity interval training (HIIT, Tabata) | 11 | 385 | 770 |
| Elliptical trainer, moderate | 5 | 175 | 350 |
| Rowing machine, moderate | 5 | 175 | 350 |
| Jumping rope, 100–120 skips a minute | 11.8 | 413 | 826 |
| Hatha yoga | 2.3 | 81 | 161 |
| Pilates | 2.8 | 98 | 196 |
| Football (soccer), casual | 7 | 245 | 490 |
| Cross-country skiing, 6.4–7.9 km/h | 8.5 | 298 | 595 |
| House cleaning | 3.3 | 116 | 231 |
| Gardening, moderate effort | 3.8 | 133 | 266 |
For another weight the numbers scale in proportion: at 90 kg they are about 30 % higher.
MET values and activity codes: 2024 Adult Compendium of Physical Activities (Herrmann et al., Journal of Sport and Health Science, 2024), pacompendium.com. The values are for adults aged 19–59.
Frequently asked questions
How many calories does walking burn?
Brisk walking at 5.6–6.3 km/h burns about 168 kcal in 30 minutes and about 336 kcal an hour at 70 kg.
How many calories does running burn?
Running at 9.7–10.1 km/h at 70 kg: about 326 kcal in 30 minutes and about 651 kcal an hour.
What is a MET?
A MET (metabolic equivalent) shows how many times more energy an activity takes than resting. One MET is roughly 1 kcal per kilogram an hour, so kcal = MET × weight × hours.
Why are there two numbers in the answer?
The first is the total burned during the activity, including what your body uses at rest anyway. The second is only the extra on top of rest.
Is my data saved?
No. The calories are worked out in your browser and the numbers you enter are not sent anywhere. With JavaScript off the server does the maths: it stores nothing, and your details never appear in the page address.
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This is a guide, not medical advice. Talk to a doctor before changing your diet. The calculator and FotoBite are for adults, 18+.
Not for pregnant or breastfeeding women. If you have an eating disorder or a chronic condition, talk to your doctor first.