Calories Burned Calculator

One calculator for every workout

Most calorie tools only do one thing. This one swaps between activities, so you don't need a separate rowing machine calorie calculator, a swimming calculator and a HIIT calculator. Here's where to find each one:

• Calorie calculator for runners: pick Running, then your usual pace. You'll also see the calories for a 5K, 10K, half and full marathon at that pace.
• Rowing machine calories burned calculator: Gym machines, then Rowing machine, then the watts your monitor shows.
• Stationary bike calories burned calculator: Gym machines, then Stationary bike. It doubles as an exercise bike or recumbent bike calculator for calories burned, since they all go by watts.
• Cross trainer calories calculator: Gym machines, then Elliptical.
• Swimming calories burned calculator: Water, then leisurely, laps or fast.
• HIIT training and Tabata calories burned calculator: Strength & HIIT, then HIIT, moderate or vigorous.
• Pilates and push-up calories burned calculator: Strength & HIIT, then Pilates, or Calisthenics if you want a push-up calorie calculator.

For a treadmill or StairMaster session, the incline treadmill calculator is more precise, because it works from the exact speed and grade. If all you have is a step count, use steps to calories.

Want the whole day rather than one workout? A daily calories burned calculator needs your age, height and sex too, so that lives on its own page: the TDEE calculator.

Calories burned in 30 minutes, by activity

The table below is for a 155-pound person. For other weights the numbers scale in a straight line: a 130-pound person burns about 16% less, a 185-pound person about 19% more, and a 215-pound person about 39% more.

Walking has its own page with speeds, hills and distances: see our walking calorie calculator.

How many calories does a 5K burn?

How many calories do you burn running a 5K? For a 155-pound runner at a 10-minute mile, about 340. Your weight moves that number more than anything else, so here's how many calories are burned in a 5K for a few body sizes:

Pace matters less than most people expect. You burn more per minute when you run faster, but you also finish sooner, so the totals end up close. In the Compendium numbers a slower 5K actually comes out slightly higher, because you're out there for 37 minutes instead of 31. A 5km run is 3.1 miles, so the calories burned on a 5K run work out to a bit over three times your calories per mile.

If you jog part of it and walk part of it, set the calculator to jogging. That's closer than either "running" or "walking" alone.

Calories burned in a half marathon and marathon

So the half marathon calorie burn is roughly 1,400 to 1,600 at this weight, and the calories burned in a marathon run around 2,850 to 3,150. That's more than your body stores as quick energy in the muscles and liver, which is why marathon runners eat gels or chews along the way. A 185-pound runner should add about a fifth to those numbers.

Miles run to calories burned

A 155-pound runner burns about 109 calories per mile at a 10-minute pace and about 120 at a 12-minute pace. That gives a quick way to turn the miles you run into calories burned: 3 miles is roughly 330, 6 miles roughly 650, 10 miles roughly 1,100.

How many miles to burn 1000 calories? It depends on your weight:

• 130 lb: about 11 miles
• 155 lb: about 9 miles
• 185 lb: about 7.7 miles
• 215 lb: about 6.6 miles

These are at a 10-minute mile. The running setting in the calculator shows the miles for 1,000 calories at your own weight and pace, right under the race distances.

Calories burned rowing, cycling and on the elliptical

Gym machines often show watts, which makes them easy to match to the Compendium. Calories burned rowing climb fast with effort, so the watt reading tells you more than the minutes do:

The calories burned on a recumbent bike match an upright bike at the same watts. The seat changes how comfortable you are, not how much energy it takes to make those watts. In practice people tend to push a bit less hard on a recumbent, which is where the "it burns less" idea comes from.

Elliptical and calories burned is a tricky pair, because elliptical screens tend to read high. If you're asking "how many calories did I burn on the elliptical?", a 155-pound person going at a moderate pace for an hour burns about 352, and a hard hour about 633. Treat a console number well above that with some doubt.

Leg day, bench pressing, push-ups and sit-ups

Lifting burns fewer calories per minute than cardio, because so much of a session is rest between sets. An hour of mixed weight training burns about 246 calories at 155 pounds. A heavy leg day built around squats and deadlifts comes closer to 352, and a fast session with short rests closer to 422.

So how many calories does leg day burn? Usually 250 to 400 for an hour, depending on how much of that hour you spend resting. How many calories do I burn bench pressing? Less than leg day: big leg lifts use more muscle per rep, and bench days tend to have longer rests, so think nearer 250 an hour.

Calories burned doing push-ups and sit-ups at a steady moderate pace come to about 45 in 10 minutes for a 155-pound person, or 88 if you go hard. About 3.3 calories a minute are on top of what you'd burn sitting still. So how many push-ups burn a calorie? At 20 reps a minute, about 6. How many calories do sit-ups burn? The same rate, so 100 sit-ups come to roughly 16 extra calories.

Calories burned by HIIT and Tabata

Of all strength-style training, high-intensity workouts have the most calories burned per minute. A moderate HIIT session burns about 246 calories in 30 minutes at 155 pounds. A vigorous Tabata workout with burpees, mountain climbers and squat jumps burns about 387.

Real HIIT classes include warm-ups and rest, so your average sits somewhere between the two. A single 4-minute Tabata round at full effort burns about 52 calories. That's worth doing, but it's not a full workout's worth, whatever the marketing says. A typical 20-minute HIIT session burns 164 to 258.

You may hear about "afterburn" (EPOC), the extra calories burned after a hard session. It's real but small, usually a few dozen calories, so this calculator doesn't add it.

Basketball, boxing, swimming and climbing

How many calories do you burn by playing basketball?

The calories burned at basketball depend on how much running you do. An hour of shooting around burns about 527 calories at 155 pounds, and a full game about 562. A 130-pound player burns about 472 in an hour-long game and a 185-pound player about 671.

Calories burned by boxing

How many calories do I burn boxing? It depends a lot on the kind of boxing. An hour on a punching bag burns about 408 calories, sparring about 548, and boxing in the ring about 865. Most boxing fitness classes fall between the bag and sparring numbers.

Calories burned rock climbing and bouldering

How many calories does rock climbing burn? At 155 pounds, about 408 an hour on easy to moderate routes, 513 on harder ones, and 619 bouldering or on very hard climbs. Climbing has a lot of rest between routes, so if you spent half the session belaying, halve the climbing time you enter.

Swimming and skating

An hour of leisurely swimming burns about 422 calories at 155 pounds, swimming laps at a moderate pace about 562, and fast laps about 689. Calories burned skating are about 492 an hour on roller skates and 527 on inline skates.

Calories burned doing yard work, sitting and standing

Calories burned from yard work add up because it lasts a long time. An hour of moderate yard work or raking burns about 281 calories at 155 pounds, and heavy work like digging or hauling about 422. An hour pushing a power mower burns about 352. So how many calories are burned doing yard work over a two-hour Saturday morning? About 560 at a moderate pace.

How many calories does sitting burn? About 70 an hour at 155 pounds, which is 1 MET, the baseline everything else is measured against. Over 8 hours that's about 560 calories sitting, about 730 calories burned standing for 8 hours, and around 1,125 if you're on your feet doing light tasks. A standing desk alone won't change your weight much, but moving around while you stand does.

Calories burned per day and active energy

This calculator answers "how many calories did this workout burn?" The calories spent per day as a whole include three parts: your rest calorie burn (the energy your body uses just to keep you alive), everyday movement plus exercise, and digesting food. Together they make up your caloric expenditure, or total daily energy expenditure. For daily targets from 100 to 1,000, see is burning 300 calories a day good?

How do you determine how many calories you burn a day? Enter your age, height, weight, sex and activity level in the TDEE calculator mentioned above. For most people the resting part is the biggest piece by far.

Fitness watches split the day into resting and active energy calories. Active energy is roughly the part on top of resting, which matches the "on top of sitting still" number in this calculator, not the total. Log workouts next to your meals in the calorie counter to see your net calories for the day. There's no official average for active calories burned per day, but here's a useful benchmark. Someone who meets the CDC's 150 minutes a week of brisk walking adds about 95 active calories per day on average at 155 pounds. Our guide to net calories explains how to avoid counting a workout twice.

How the calories burned calculator works

Each activity has a MET value from the 2024 Adult Compendium of Physical Activities, the reference list researchers use for the energy cost of activities. One MET is the energy you use sitting quietly, 1 calorie per kilogram of body weight per hour.

Calories = METs × weight (kg) × hours

For example, running a 10-minute mile is rated 9.3 METs. A 155-pound (70.3 kg) runner going for 30 minutes burns 9.3 × 70.3 × 0.5 = about 327 calories. The "on top of sitting still" figure uses METs minus 1, which takes out the energy you'd have burned anyway.

Results are averages for adults. Fitness, technique, heat and how hard you actually push can move your real number up or down by 10 to 20%. A fitter rower or swimmer is more efficient and often burns a little less for the same time than a beginner thrashing through it.

Calories burned FAQ