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Calories burned calculator

Estimated calories burned

130 calories

Energy above rest: about 100 kcal.

What do the numbers mean?

Total expenditure includes the energy your body would use at rest during the same time. Energy above rest subtracts that resting portion. Do not add exercise again if it is already included in your daily budget.

An approximate estimate for adults. Actual expenditure varies. Method and sources

Compare activities

70 kg · 30 minutes. Select an activity to change it.

Total expenditure during activity for the selected weight and duration
ActivityCalories
Moderate · about 5 km/h130
About 10 km/h330
General weight training120
About 16–19 km/h240
Recreational breaststroke190
Easy cross-country skiing240
Hatha yoga80
Pilates, general practice100
Moderate effort180
Moderate, below 100 W180
Normal hiking without a load190
General stair climbing240
Casual soccer250
Singles280
General non-game practice210
Social play190
Recreational play, 6–9 member team110
Table tennis, general play140
Punching bag200
Moderate, 100–120 skips/min410
Ice hockey, general play280

Log your activity in Calotank

Meals use your daily budget; logged activity adds calories to it. Manual logging is free.

  1. 1. Add activity

    Open activity logging and enter the calories and an optional name. This example logs a walk at 400 kcal.

  2. 2. See the updated balance

    Before logging, 1,400 kcal remains. After logging: 1,400 + 400 = 1,800 kcal. The orange portion shows calories added through activity.

Edited example screens. Their values are not your calculation result or a recommendation to eat more. Web calculator values do not transfer to the app automatically.

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Exercise calorie questions

Walking calories – how much does half an hour burn?

For a 70 kg adult, 30 minutes of walking at about 5 km/h uses approximately 130 kcal in total. About 100 kcal is above resting expenditure. Change the calculator to your own weight, duration and pace. Walking estimates assume level, firm ground; hills and carried loads change expenditure.

Running calories – does pace matter?

Pace affects energy expenditure over the same duration. For example, a 70 kg adult running for 30 minutes at about 10 km/h uses approximately 330 kcal in total. The options assume level ground. Hills, running economy and conditions affect actual expenditure.

Gym calories – which effort should I choose?

Choose general weight training for typical sets with recovery periods. Vigorous weight training means a strenuous session, while circuit training / supersets describes a different training format. Include usual between-set rests in the session duration, but exclude long separate breaks. These options give about 250–420 kcal in total for a 70 kg adult training for an hour.

Why does my smartwatch give a different number?

The calculator uses an average MET value, weight and time. A watch may also use heart rate and its own model. One number may include resting expenditure while the other counts only active calories. Both are estimates; compare the same duration and definition first.

Can I add exercise calories to my daily budget?

Activity logged manually in Calotank adds to your daily budget. Total expenditure includes calories you would use at rest, so it does not directly equal an extra budget. Even some expenditure above rest may already be included in your daily budget. Only account for additional exercise not already included, and avoid logging the same activity twice.

Does this calculate a full day’s expenditure?

This calculator estimates expenditure during a selected exercise session. Use the daily calorie needs calculator for a whole-day estimate based on resting metabolism and your usual activity. Open daily calorie needs →

How are calories burned calculated?

Total expenditure (kcal) = MET × weight (kg) × time (min) ÷ 60. Energy above rest = (MET − 1) × weight × time ÷ 60. One MET represents a standard resting expenditure of 1 kcal/kg/hour.

Example: 3.8 × 70 × 30 ÷ 60 = 133 kcal, or about 130 calories. Energy above rest is about 100 kcal.

Results are rounded to the nearest 10 kcal; values below 10 are shown as “< 10”. The source dataset covers adults aged 19–59. The estimate does not measure your own metabolism; fitness, technique, terrain and conditions affect expenditure. This is not a full-day calorie target.

Source and MET values used: 2024 Adult Compendium of Physical Activities.

  • Walking
    • Slow · about 3.5 km/h: 2.8 MET (17152)
    • Moderate · about 5 km/h: 3.8 MET (17190)
    • Brisk · about 6 km/h: 4.8 MET (17200)
  • Running
    • About 8 km/h: 8.5 MET (12030)
    • About 10 km/h: 9.3 MET (12050)
    • About 12 km/h: 11.8 MET (12080)
  • Gym
    • General weight training: 3.5 MET (02054)
    • Vigorous weight training: 6 MET (02050)
    • Circuit training / supersets: 5.8 MET (02055)
  • Cycling
    • Easy · below 16 km/h: 4 MET (01010)
    • About 16–19 km/h: 6.8 MET (01020)
    • About 19–22 km/h: 8 MET (01030)
  • Swimming
    • Recreational breaststroke: 5.3 MET (18265)
    • Slow freestyle laps: 5.8 MET (18240)
    • Fast freestyle laps: 9.8 MET (18230)
  • Skiing
    • Easy cross-country skiing: 6.8 MET (19080)
    • Moderate cross-country skiing: 8.5 MET (19090)
    • Vigorous cross-country skiing: 11.3 MET (19100)
  • Yoga
    • Hatha yoga: 2.3 MET (02150)
    • Vinyasa yoga: 2.7 MET (02185)
    • Power yoga: 4 MET (02160)
  • Pilates
    • Traditional mat Pilates: 1.8 MET (02103)
    • Pilates, general practice: 2.8 MET (02105)
  • Elliptical trainer
    • Moderate effort: 5 MET (02048)
    • Vigorous effort: 9 MET (02049)
  • Rowing machine
    • Moderate, below 100 W: 5 MET (02071)
    • 100–149 W: 7.5 MET (02072)
    • 150–199 W: 11 MET (02073)
  • Hiking
    • Slow hiking without a load: 3.8 MET (17081)
    • Normal hiking without a load: 5.3 MET (17082)
    • Cross-country hiking: 6 MET (17080)
  • Stair climbing
    • Slow stair climbing: 4.5 MET (17133)
    • General stair climbing: 6.8 MET (17131)
    • Fast ascent, one step at a time: 9.3 MET (17134)
  • Soccer
    • Walking soccer: 3.5 MET (15615)
    • Casual soccer: 7 MET (15610)
    • Competitive soccer: 9.5 MET (15605)
  • Tennis
    • Hitting balls, non-game practice: 5 MET (15695)
    • Doubles: 6 MET (15680)
    • Singles: 8 MET (15690)
  • Basketball
    • Shooting baskets: 5 MET (15070)
    • General non-game practice: 6 MET (15050)
    • Game play: 8 MET (15040)
  • Badminton
    • Social play: 5.5 MET (15030)
    • Competitive badminton: 7 MET (15020)
    • Competitive match play: 9 MET (15025)
  • Volleyball
    • Recreational play, 6–9 member team: 3 MET (15720)
    • Competitive indoor volleyball: 6 MET (15711)
    • Beach volleyball on sand: 8 MET (15725)
  • Table tennis
    • Table tennis, general play: 4 MET (15660)
  • Boxing
    • Punching bag: 5.8 MET (15110)
    • Sparring: 7.8 MET (15120)
    • Boxing in the ring: 12.3 MET (15100)
  • Jump rope
    • Slow, below 100 skips/min: 8.3 MET (15552)
    • Moderate, 100–120 skips/min: 11.8 MET (15551)
    • Fast, 120–160 skips/min: 12.3 MET (15550)
  • Ice hockey
    • Ice hockey, general play: 8 MET (15360)
    • Competitive ice hockey: 10 MET (15362)

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Calotank · Updated