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Calories Burned Calculator

Estimate the calories you burn walking, running, cycling, swimming, playing cricket or badminton, doing yoga and more.

Formulas last reviewed: September 2026

Disclaimer: Results are general estimates for information and education only. They are not medical advice, a diagnosis or a treatment plan. Please talk to a doctor or qualified health professional before making health, diet, exercise or pregnancy decisions.

How are calories burned estimated?

Calories burned depend on your weight, how long you move and how hard. Exercise scientists describe intensity with MET values — one MET is the energy you use sitting still. Walking briskly is about 5 METs; running at 10 km/h is about 10.

This calculator multiplies the MET value for an activity by your weight and time. It covers walking, running, cycling, swimming, yoga, gym work and sports such as cricket and badminton.

How it is calculated

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

Worked example

70 kg person, 30 minutes

Brisk walking (MET 5.0)
175 kcal
Running 10 km/h (MET 9.8)
343 kcal
Yoga (MET 2.5)
88 kcal
Surya namaskar (MET 3.3)
116 kcal

Making sense of the numbers

  • The list holds 32 activities based on the Compendium of Physical Activities.
  • Heavier people burn more for the same activity, and fitter people usually burn a little less.
  • Exercise alone rarely causes big weight loss — it works best with sensible eating.
  • Adults should aim for at least 150 minutes of moderate activity a week (WHO).

Frequently asked questions

How accurate is the calories burned figure?

It is an estimate that can be off by 10 to 20%. Fitness trackers give similar guesses. Use it to compare activities rather than to count every calorie.

Does the calculator include the calories I burn at rest?

Yes, MET values include resting energy. To see only the extra calories from exercise, subtract 1 MET × weight × hours.

Which exercise burns the most calories?

High-intensity activities such as running, skipping, stair climbing and fast cycling burn the most per minute, but the best exercise is the one you can do regularly.

Does yoga burn calories?

Gentle yoga burns modestly (about 2.5 METs), while vinyasa or power yoga and surya namaskar burn more. Yoga is valuable for flexibility, stress and balance too.