How it's calculated: METs
Every activity has a MET value (metabolic equivalent of task): how much energy it uses compared with sitting still. Sitting is about 1 MET; running at 10 km/h is about 9.8 METs, nearly ten times as much. The values here come from the Compendium of Physical Activities, the standard reference used in exercise research.
Why heavier people burn more
Moving a heavier body takes more energy, so the same walk burns more calories for someone who weighs 90 kg than for someone who weighs 60 kg. That's also why calorie burn per session falls a little as you lose weight.
Calories burned per 30 minutes
| Activity | 60 kg | 80 kg |
|---|---|---|
| Walking, 5 km/h | 110 | 147 |
| Cycling, moderate | 252 | 336 |
| Running, 10 km/h | 309 | 412 |
| Swimming laps, vigorous | 309 | 412 |
| Yoga | 79 | 105 |
Keep it in perspective
Exercise burns fewer calories than most people expect: a 30-minute run is roughly a large slice of cake. For weight loss, diet usually matters more, but exercise brings huge benefits for heart health, mood, sleep and keeping muscle. Most health bodies recommend at least 150 minutes of moderate activity a week plus muscle-strengthening twice a week.
Accuracy
MET values are averages. Fitter people are more efficient and may burn a little less for the same activity; hills, wind and effort level change the burn too. Smartwatches estimate using heart rate, which helps, but studies show they often overestimate calories.
Getting a more accurate number
The MET values are averages from research on adults. Your real burn depends on fitness, terrain, wind and how hard you actually work. A heart rate monitor gives a better personal estimate. When you use these numbers to plan eating, remember that fitness trackers and gym machines often overestimate, so many people eat back only half of the calories they burn while trying to lose weight.
Sources
Frequently asked questions
How many calories does walking burn?
About 3.5 METs at 5 km/h: roughly 130 kcal per 30 minutes for a 70 kg person.
How many calories does running burn?
Running at 10 km/h burns about 360 kcal per 30 minutes for a 70 kg person.
What is a MET?
A metabolic equivalent: the energy cost of an activity compared with sitting still (1 MET).
Are fitness tracker calorie numbers accurate?
They’re rough estimates and often overestimate calories burned, especially for activities other than walking and running.
Which exercise burns the most calories?
Vigorous activities such as running, jump rope, fast cycling and swimming laps burn the most per minute.
Last updated October 2026 · More health & fitness calculators