Calories Burned Calculator

Your details

MET mode uses your activity type and body weight. Heart rate mode uses your average bpm, age, and sex for a more individualised result.
kg
minutes
Choose the activity that best matches your workout intensity.
Override the MET from the dropdown with your own value for a non-standard activity or intensity.
Calories burnedHigh burn
343kcal

Total kilocalories expended during the activity.

Burn rate686kcal/h
Equivalent weight loss44.5g fat
Total kcal burned343
kcal per hour686

About 343 kcal burned in 30 min (686 kcal/h).

  • This uses the MET formula: calorie burn scales directly with your body weight and activity intensity.
  • At 686 kcal/h, this ranks as a high-intensity activity for your weight.
  • Burning ~343 kcal is roughly equivalent to 0.04 kg (0.10 lb) of fat if the deficit came entirely from fat stores.
  • Real results depend on fitness level, terrain, temperature, and metabolic variation - treat this as a planning estimate, not a precise measurement.

Next stepTo lose weight, pair this with a calorie target. A 500 kcal/day deficit typically yields about 0.5 kg (1 lb) of weight loss per week.

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