| Activity | MET Value | Source |
|---|---|---|
| Yoga | 3.0 | Compendium of Physical Activities |
| Walking (moderate) | 3.3 | Compendium of Physical Activities |
| Bodyweight workout | 6.0 | Compendium of Physical Activities |
| Cycling (moderate) | 7.0 | Compendium of Physical Activities |
| HIIT | 8.0 | Compendium of Physical Activities |
| Running (~6 mph) | 9.8 | Compendium of Physical Activities |
The number of calories you burn depends on your body weight, the activity, your age, and your sex. Using MET (Metabolic Equivalent of Task) values, here are estimated calories burned in 30 minutes:
| Activity | MET | 55 kg (121 lb) | 70 kg (154 lb) | 85 kg (187 lb) | 100 kg (220 lb) |
|---|---|---|---|---|---|
| Yoga | 3.0 | 87 kcal | 110 kcal | 134 kcal | 158 kcal |
| Walking (moderate) | 3.3 | 95 kcal | 121 kcal | 147 kcal | 173 kcal |
| Bodyweight workout | 6.0 | 173 kcal | 220 kcal | 267 kcal | 315 kcal |
| Cycling (moderate) | 7.0 | 202 kcal | 257 kcal | 312 kcal | 368 kcal |
| HIIT | 8.0 | 231 kcal | 294 kcal | 357 kcal | 420 kcal |
| Running (~6 mph) | 9.8 | 283 kcal | 360 kcal | 437 kcal | 515 kcal |
Formula: Calories = (MET × 3.5 × weight in kg × duration in minutes) ÷ 200. Adjusted for age and sex. Based on the Compendium of Physical Activities.
This calculator uses Metabolic Equivalent of Task (MET) values — the gold standard method used in exercise science research — to estimate how many calories you burn during physical activity. MET values come from the Compendium of Physical Activities, a peer-reviewed database compiled by Ainsworth et al. and widely used in sports medicine, public health research, and fitness science.
The core formula is:
Our calculator goes further than the basic formula by applying two additional adjustments based on your inputs:
The result is a personalized estimate accurate to within ±10–15% for most people — comparable to the accuracy of consumer fitness trackers, and more transparent in its methodology.
Walking is the world's most popular form of exercise, and one of the most underestimated calorie burners. A moderate walk (around 3.5 mph / 5.6 kph) has a MET value of 3.3. Most adults burn 95–175 calories per 30 minutes depending on body weight and pace. Upping your pace to a brisk 4 mph walk raises the MET to ~4.3, increasing calorie burn by roughly 30%. Adding incline (even a 5% grade) increases burn by another 30–40%.
| Duration | 55 kg (121 lb) | 70 kg (154 lb) | 85 kg (187 lb) | 100 kg (220 lb) |
|---|---|---|---|---|
| 20 minutes | 64 kcal | 81 kcal | 98 kcal | 115 kcal |
| 30 minutes | 95 kcal | 121 kcal | 147 kcal | 173 kcal |
| 45 minutes | 143 kcal | 182 kcal | 221 kcal | 260 kcal |
| 60 minutes | 191 kcal | 242 kcal | 294 kcal | 346 kcal |
Based on MET 3.3 (moderate walking). Heavier individuals and faster paces will produce higher results — use the calculator above for your exact estimate.
Running at a moderate 6 mph (9.7 kph) carries a MET of 9.8 — almost three times higher than walking. A 70 kg person burns approximately 360 calories in 30 minutes at this pace. Running is the highest-calorie activity on this calculator per minute. It also generates a meaningful EPOC (Excess Post-exercise Oxygen Consumption) effect, meaning your body continues to burn slightly more calories for 1–2 hours after the run ends.
| Duration | 55 kg (121 lb) | 70 kg (154 lb) | 85 kg (187 lb) | 100 kg (220 lb) |
|---|---|---|---|---|
| 20 minutes | 189 kcal | 240 kcal | 291 kcal | 343 kcal |
| 30 minutes | 283 kcal | 360 kcal | 437 kcal | 515 kcal |
| 45 minutes | 425 kcal | 540 kcal | 656 kcal | 772 kcal |
| 60 minutes | 566 kcal | 720 kcal | 874 kcal | 1029 kcal |
Based on MET 9.8 (running ~6 mph / 9.7 kph). Slower jogs will produce lower numbers; sprinting produces significantly higher values.
Moderate-effort cycling carries a MET of 7.0, placing it between bodyweight training and HIIT in calorie burn. A 70 kg cyclist burns roughly 257 calories in 30 minutes at a moderate effort. The main advantage of cycling over running is its low impact on joints — making it a strong option for those with knee or hip issues who still want high calorie burn. Stationary bikes and cycle trainers used in home gyms produce comparable results to outdoor cycling at the same effort level.
| Duration | 55 kg (121 lb) | 70 kg (154 lb) | 85 kg (187 lb) | 100 kg (220 lb) |
|---|---|---|---|---|
| 20 minutes | 135 kcal | 172 kcal | 208 kcal | 245 kcal |
| 30 minutes | 202 kcal | 257 kcal | 312 kcal | 368 kcal |
| 45 minutes | 303 kcal | 386 kcal | 469 kcal | 551 kcal |
| 60 minutes | 404 kcal | 514 kcal | 624 kcal | 735 kcal |
Based on MET 7.0 (moderate cycling). Higher-intensity cycling (racing, spinning classes at maximum effort) can reach MET 12+.
High-Intensity Interval Training (HIIT) has a MET of approximately 8.0 for a standard session, but the real calorie story doesn't end when you stop. HIIT generates a significant EPOC (Excess Post-exercise Oxygen Consumption) effect — also called the "afterburn" — where your body continues burning additional calories at an elevated rate for up to 24 hours after a vigorous HIIT session. Research suggests EPOC can add 6–15% more calories on top of the in-session burn, making HIIT one of the most time-efficient options for calorie expenditure.
A 70 kg person burns approximately 294 calories in 30 minutes of HIIT during the session itself. Including EPOC, the total 24-hour burn may be closer to 315–340 calories from the same session.
| Duration | 55 kg (121 lb) | 70 kg (154 lb) | 85 kg (187 lb) | 100 kg (220 lb) |
|---|---|---|---|---|
| 20 minutes | 154 kcal | 196 kcal | 238 kcal | 280 kcal |
| 30 minutes | 231 kcal | 294 kcal | 357 kcal | 420 kcal |
| 45 minutes | 347 kcal | 441 kcal | 536 kcal | 630 kcal |
| 60 minutes | 462 kcal | 588 kcal | 714 kcal | 840 kcal |
Based on MET 8.0. More intense Tabata or sprint-based HIIT can reach MET 10–14, producing noticeably higher in-session burns.
Bodyweight workouts — push-ups, squats, lunges, burpees, mountain climbers, and similar movements performed without equipment — carry a MET of approximately 6.0 for a standard session. A 70 kg person burns around 220 calories in 30 minutes of sustained bodyweight training. This is the most relevant activity for home gym users: no weights required, no machine needed, and the calorie burn sits comfortably above walking while being achievable anywhere.
The specific calorie burn depends heavily on exercise selection and rest periods. Continuous circuits with compound movements like burpees or thrusters push closer to HIIT intensity (MET 7–9), while standard push-up/squat circuits sit in the MET 5–6 range.
| Duration | 55 kg (121 lb) | 70 kg (154 lb) | 85 kg (187 lb) | 100 kg (220 lb) |
|---|---|---|---|---|
| 20 minutes | 115 kcal | 147 kcal | 178 kcal | 210 kcal |
| 30 minutes | 173 kcal | 220 kcal | 267 kcal | 315 kcal |
| 45 minutes | 260 kcal | 330 kcal | 401 kcal | 473 kcal |
| 60 minutes | 346 kcal | 440 kcal | 534 kcal | 630 kcal |
Based on MET 6.0. Calisthenics circuits with short rest periods can push toward MET 7–8+.
Looking for bodyweight workout ideas to maximize your calorie burn at home? Explore our fitness calculator hub for more tools to support your home gym training.
Standard yoga carries a MET of 3.0, making it the lowest-intensity activity in this calculator — but that doesn't make it unimportant. A 70 kg person burns approximately 110 calories in 30 minutes of yoga. More vigorous styles like Vinyasa, Power Yoga, or Hot Yoga can raise the MET to 5.0–6.5, significantly increasing calorie burn. Beyond the direct calorie burn, yoga improves flexibility, reduces cortisol (the stress hormone linked to fat storage), and supports recovery between more intense sessions.
| Duration | 55 kg (121 lb) | 70 kg (154 lb) | 85 kg (187 lb) | 100 kg (220 lb) |
|---|---|---|---|---|
| 20 minutes | 58 kcal | 74 kcal | 89 kcal | 105 kcal |
| 30 minutes | 87 kcal | 110 kcal | 134 kcal | 158 kcal |
| 45 minutes | 130 kcal | 165 kcal | 200 kcal | 236 kcal |
| 60 minutes | 173 kcal | 220 kcal | 267 kcal | 315 kcal |
Based on MET 3.0 (Hatha/standard yoga). Power yoga or hot yoga: use MET 5.5–6.5 and adjust accordingly.
One pound (approximately 0.45 kg) of body fat stores roughly 3,500 calories of energy. To lose that pound, you need to create a cumulative deficit of 3,500 calories through a combination of reduced intake and increased expenditure. In practice, most fitness professionals recommend aiming for a deficit of 300–500 calories per day — aggressive enough to produce noticeable results while sustainable enough to maintain long-term.
Exercise is one part of this equation. Here's what a realistic daily deficit looks like when combining diet and exercise:
| Goal | Weekly Fat Loss | Daily Deficit Needed | Example (Exercise + Diet) |
|---|---|---|---|
| Conservative | ~0.25 kg (0.5 lb) | ~250 kcal/day | 30 min walk (120 kcal) + 130 kcal diet reduction |
| Moderate | ~0.5 kg (1 lb) | ~500 kcal/day | 30 min HIIT (294 kcal) + 200 kcal diet reduction |
| Aggressive | ~0.75 kg (1.5 lb) | ~750 kcal/day | 45 min run (540 kcal) + 210 kcal diet reduction |
The 3,500-calorie rule is a useful starting framework, but actual fat loss rates vary. Factors including hormonal responses, sleep quality, training adaptation, and individual metabolic variation mean real-world results often differ from these projections by 10–25% over several weeks. For a detailed picture of your daily energy balance, pair this tool with our TDEE Calculator and Weight Loss Timeline Calculator.
How many calories does walking burn in 30 minutes?
Most adults burn between 95 and 173 calories walking at a moderate pace for 30 minutes, depending on body weight. A 70 kg (154 lb) person burns approximately 121 calories. A 100 kg (220 lb) person burns approximately 173 calories. Walking faster (brisk pace at 4 mph) or on an incline increases calorie burn by 25–40%.
Is a calories burned calculator accurate?
MET-based calculators like this one are accurate to within ±10–15% for most adults — roughly the same accuracy as most consumer fitness trackers. The main sources of variation are individual fitness level (fitter people burn fewer calories at the same effort), exact body composition, terrain, and movement efficiency. Treat the result as a reliable estimate for planning purposes, not a clinical measurement.
What burns more calories: walking or running?
Running burns significantly more calories per minute — typically 2.5 to 3 times more than walking at a moderate pace. For the same 30-minute session, a 70 kg person burns about 121 calories walking versus 360 calories running. However, walking for a longer duration (60–90 minutes) can close the gap, and walking is more sustainable for everyday activity. For time-efficient calorie burn, running wins; for low-impact daily movement, walking is highly effective.
How many calories does HIIT burn in 30 minutes?
A 30-minute HIIT session burns approximately 231–420 calories depending on body weight (55–100 kg). A 70 kg person burns around 294 calories during the session. Crucially, HIIT also generates an afterburn effect (EPOC) that adds an estimated 6–15% more calories over the following 24 hours as your body recovers — bringing the total closer to 310–340 calories for a 70 kg person.
How many calories does a bodyweight workout burn?
A standard 30-minute bodyweight workout burns approximately 173–315 calories depending on body weight. A 70 kg person burns around 220 calories. The actual burn depends heavily on exercise selection — burpee-heavy or circuit-style workouts with minimal rest can push toward HIIT levels (MET 7–9), while lower-intensity calisthenics sit around MET 5–6. Bodyweight workouts are one of the best calorie-to-equipment-cost ratios of any exercise format.
How many calories does cycling burn in 30 minutes?
At a moderate effort, a 30-minute cycling session burns approximately 202–368 calories depending on body weight. A 70 kg person burns around 257 calories. Higher-intensity cycling or spin classes can double this figure. Stationary cycling in a home gym produces comparable calorie burn to outdoor cycling at the same perceived effort level.
How many calories does yoga burn in 30 minutes?
Standard yoga (Hatha, gentle flow) burns approximately 87–158 calories per 30 minutes depending on body weight. A 70 kg person burns around 110 calories. More vigorous styles like Vinyasa or Power Yoga can burn 150–250 calories per 30 minutes. Hot yoga adds a cardiovascular component through heat exposure, raising estimated burn to 200+ calories per session for most people.
What is MET and how is it used to calculate calories burned?
MET stands for Metabolic Equivalent of Task. It measures how much energy an activity requires relative to sitting at rest (defined as 1 MET). Walking has a MET of ~3.3 (uses 3.3× the energy of sitting still). Running has a MET of ~9.8. To convert MET into calories, exercise scientists use the formula: Calories = (MET × 3.5 × body weight in kg × duration in minutes) ÷ 200. MET values are sourced from the Compendium of Physical Activities, a peer-reviewed database used globally in sports medicine.
Does age affect how many calories you burn during exercise?
Yes. Resting metabolic rate declines by approximately 1–2% per decade after age 30 due to gradual muscle mass loss (sarcopenia) and hormonal changes. This means a 50-year-old burns roughly 3–6% fewer calories during the same workout as a 30-year-old of the same weight. This calculator accounts for this through a modest age-based adjustment.
Does biological sex affect calorie burn during exercise?
At the same body weight, males tend to burn slightly more calories than females — approximately 4–8% more — primarily because males generally have a higher proportion of muscle mass relative to fat mass, and muscle tissue is more metabolically active. This calculator applies a small sex-based adjustment to the base MET formula. Note that this difference narrows significantly at equal body composition (same body fat percentage).
How many calories do you need to burn to lose 1 pound of fat?
One pound (0.45 kg) of body fat contains approximately 3,500 calories of stored energy. To lose one pound per week, you need to create a calorie deficit of ~500 calories per day through a combination of exercise and dietary reduction. This can be achieved by adding a 30-minute HIIT session (~300 kcal) and reducing daily food intake by ~200 kcal. Real-world fat loss varies due to metabolic adaptation, water retention, and hormonal factors.
Why do fitness trackers show different calorie numbers than this calculator?
Most consumer fitness trackers are known to overestimate calorie burn by 15–40%, particularly for non-running activities. They rely on heart rate algorithms and movement sensors that can misinterpret activity type or intensity. MET-based calculators like this one are more conservative and more consistent with the scientific literature. A tracker reading of 500 calories for a workout often corresponds to 300–400 calories in MET-based estimates. Use this calculator as your reference for dietary planning.