Calorie Burn Calculator
Find out how many kilojoules and calories you burn during any activity. Select from over 20 common exercises and activities, enter your weight and duration, and get an accurate energy expenditure estimate based on MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities.
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Enter your details
Your Energy Burn
ExampleExample figures, not your own. Worked for 30 minutes of running at 75 kg. Enter your own details and press Calculate.
Energy Burned
1,538kJ
Running for 30 minEnergy Burned
368kcal
Running for 30 minBreakdown
Same Activity, Different Durations
15 min
769
kJ
30 min
1,538
kJ
45 min
2,306
kJ
60 min
3,075
kJ
How It Works
Energy burned is calculated using the MET formula: Energy (kcal) = MET value x body weight (kg) x duration (hours). The result is then converted to kilojoules by multiplying by 4.184. MET values represent the energy cost of an activity relative to rest - a MET of 7.0 means you burn 7 times more energy than sitting still.
How to use it
- 1Select your activity from the dropdown list
- 2Enter your body weight in kilograms
- 3Enter the exercise duration in minutes
- 4Click "Calculate" to see kilojoules and calories burned
- 5Compare different activities to find the most efficient workout for your goals
Quick Reference
| Activity | MET | 30 min (70 kg) | 30 min (85 kg) | 60 min (70 kg) |
|---|---|---|---|---|
| Walking | 3.5 | 513 kJ | 622 kJ | 1025 kJ |
| Jogging | 7.0 | 1025 kJ | 1245 kJ | 2050 kJ |
| Running | 9.8 | 1435 kJ | 1743 kJ | 2870 kJ |
| Cycling | 6.8 | 996 kJ | 1209 kJ | 1992 kJ |
| Swimming | 5.8 | 849 kJ | 1031 kJ | 1699 kJ |
| HIIT | 8.0 | 1172 kJ | 1423 kJ | 2343 kJ |
| Skipping Rope | 12.3 | 1801 kJ | 2187 kJ | 3602 kJ |
| Stair Climbing | 9.0 | 1318 kJ | 1600 kJ | 2636 kJ |
| Weight Training | 3.5 | 513 kJ | 622 kJ | 1025 kJ |
| Yoga | 2.5 | 366 kJ | 445 kJ | 732 kJ |
Values calculated using the MET formula: Energy (kJ) = MET x weight (kg) x hours x 4.184. Actual burn varies with intensity and individual fitness.
MET-Based Energy Formula
- MET
- = Metabolic Equivalent of Task - energy cost relative to rest
- weight
- = your body weight in kilograms
- duration
- = exercise time converted to hours
- 4.184
- = conversion factor from kcal to kJ
MET values are sourced from the Compendium of Physical Activities. 1 MET = approximately 1 kcal/kg/hour, which is the energy cost of sitting quietly at rest.