Find out exactly how many calories your workout burns
Activity Details
MET value: 4.3 — higher MET = more intense activity
Click the unit button to switch between kg and lbs.
30 min
Calories Burned
Intensity Level
Calorie Equivalents
151 kcal is roughly equivalent to:
Approximate food values: apple ~95 kcal, pizza slice ~285 kcal, burger ~550 kcal.
Duration Comparison
Calories burned at Walking — brisk (3.5 mph) for different durations:
Note: Calorie estimates use the MET (Metabolic Equivalent of Task) formula and are gross calories (including resting metabolic rate). Actual burn depends on age, sex, fitness level, terrain, and individual metabolism. MET values are from the Compendium of Physical Activities (Ainsworth et al.). For precise measurements, use a heart-rate monitor or metabolic testing.
The Calories Burned Calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula to estimate energy expenditure for over 60 activities — from a gentle yoga session to sprint intervals. Enter your activity, body weight, and workout duration to instantly see how many calories you burned, compare durations, and put your effort into context with real-food equivalents.
It uses the MET (Metabolic Equivalent of Task) formula: Calories = MET × body weight (kg) × duration (hours). MET values come from the Compendium of Physical Activities (Ainsworth et al.), a widely cited research database that assigns an intensity score to hundreds of activities.
MET-based estimates are a solid approximation but represent gross calories, including your resting metabolic rate. Individual factors like age, fitness level, terrain, and muscle mass can cause real-world values to vary by 10–20%. For more precise readings, a heart-rate monitor or metabolic testing is recommended.
MET stands for Metabolic Equivalent of Task. A MET of 1 equals the energy your body uses sitting at rest (about 1 kcal/kg/hour). Walking briskly has a MET of ~4.3, meaning it burns 4.3 times more energy than sitting still. Running at 6 mph has a MET of ~9.8.
Yes. Enter your weight and click the 'kg' button to toggle to lbs — the calculator automatically converts your value so you do not need to do the math yourself.