~12 kcal/min (MET = 9.8)
Equivalent to ~70.2g body fat oxidized
Running (6 mph / 10 min mile)
In 45 minutes of Running (6 mph / 10 min mile), a 70 kg (154.3 lbs) person burns approximately 540 kcal (~12 kcal/min).
Calories measure energy. Your body uses them for exercise, movement, breathing, digestion, and basic functions. Exercise increases calorie expenditure based on intensity, time, and body weight.
A Calories Burned Calculator estimates energy used during exercise. Enter your weight, activity, and time to get a simple calorie estimate based on physical activity and intensity.
Our Calories Burned Calculator estimates calories burned from physical activity. Enter your weight, choose an activity, set your workout time, and review the estimated calorie burn.
Enter your body weight and select kg or lb.
Enter the duration of your physical activity in minutes.
Select running, swimming, cycling, walking, or another physical activity.
View calories burned, hourly burn rate, intensity, and comparisons.
Enter your body weight and select kg or lb.
Enter the duration of your physical activity in minutes.
Select running, swimming, cycling, walking, or another physical activity.
View calories burned, hourly burn rate, intensity, and comparisons.
Formula
Step by step guide
Practical Example
A 70 kg person does a 6 MET workout for 30 minutes.
The estimate equals about 221 calories.
Calorie estimates can vary because intensity, body composition, fitness, temperature, terrain, and personal metabolism affect energy use. Treat the result as an estimate, not a medical measurement.
Food calories vary by serving size, recipe, cooking method, and brand. These values provide simple estimates for common foods.
Food | Common Serving | Approximate Calories |
|---|---|---|
Banana | 1 medium | 105 |
Apple | 1 medium | 95 |
Egg | 1 large | 78 |
Cooked oatmeal | 1 cup | 150 |
Cooked brown rice | 1 cup | 215 |
Chicken breast | 100 g | 165 |
Salmon | 100 g | 206 |
Avocado | 1 medium | 240 |
Peanut butter | 2 tbsp | 190 |
Whole wheat bread | 2 slices | 160 |
Greek yogurt | 170 g | 100 |
Potato | 1 medium | 160 |
These numbers can change with food size, ingredients, and preparation.
MET helps estimate exercise calories by showing activity intensity. Higher MET values mean your body uses more energy during a workout.
MET means metabolic equivalent of task. It compares activity energy use with resting energy use and helps estimate exercise calories.
Higher MET values mean higher intensity and usually more calories burned per minute. Running often has a higher MET than easy walking.
A 70 kg person does a 6 MET workout for 30 minutes. The MET formula estimates about 221 kcal burned, but actual calorie burn may vary.
Different activities burn different amounts of energy. Running, walking, cycling, swimming, and lifting each have different calorie needs.
Running can burn many calories because it often reaches moderate or high intensity. Pace, weight, terrain, and time affect the result.
Walking burns fewer calories than vigorous exercise, but longer walks can add useful energy burn. Speed, weight, hills, and time matter.
Cycling calorie burn depends on speed, resistance, terrain, body weight, and duration. Harder cycling usually uses more energy per minute.
Swimming can burn many calories because you move your whole body against water resistance. Stroke, pace, weight, and time affect energy use.
Weightlifting and resistance training burn calories and support muscle development. Sets, rest time, exercise choice, and intensity affect calorie use.
Calorie burn depends on more than workout time. Body mass, intensity, age, body composition, temperature, fitness, diet, and sleep matter.
Body mass and workout duration strongly affect calorie burn. A heavier person often uses more energy, while longer sessions increase total burn.
Exercise intensity changes calorie burn quickly. Hard running, fast cycling, and vigorous swimming usually burn more calories per minute.
Age can affect calorie needs because metabolism and body composition often change over time. Your activity still plays a major role.
Muscle and fat tissue affect energy needs. Two people with the same weight can burn different calories because their body composition differs.
Hot or cold conditions can change exercise demands. Heat also raises strain, so calorie estimates may differ from simple activity averages.
Fitness level affects how your body handles exercise. Training can change effort, pace, and energy use during the same workout. Recovery also matters.
Food intake affects energy balance, but it does not directly set workout calories. Total balance depends on energy eaten and energy used.
Sleep supports recovery and normal body function. Poor sleep can affect appetite, energy, and activity, changing daily calorie balance.
Your BMR is the calories your body needs at rest for breathing, circulation, temperature control, and basic organ work. It helps explain why you burn calories even when you are not exercising or moving. Your age, body size, and body composition affect BMR.
Your body still burns calories while you sleep because your brain, heart, lungs, and organs keep working. Sleep also supports recovery, appetite control, and healthy energy balance, which can affect your activity and weight over time.
Use sports calculators for scores, statistics, performance, fitness, and game calculations.
These answers cover daily calorie burn, weight loss, exercise choices, food intake, cycling, bodyweight exercises, and 30 minute workouts. Use them to understand your calculator results.