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Kilojoules Burned Calculator
Find out how many kilojoules or calories you burn during exercise. Select from over 100 activities, enter your body weight and exercise duration, and get an instant energy expenditure estimate.
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Enter your details
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Energy Burned
ExampleExample figures, not your own. Worked for 30 minutes of walking (slow, 3.2 km/h) at 75 kg. Enter your own details and press Calculate.
Kilojoules Burned
439kJ
Walking (slow, 3.2 km/h)How It Works
Energy burned is calculated using MET (Metabolic Equivalent of Task) values: Energy (kcal) = MET × body weight (kg) × duration (hours). The result is converted to kilojoules by multiplying by 4.184.
How to use it
- 1Select an exercise from the activity list
- 2Enter your body weight in kilograms
- 3Enter the exercise duration in minutes
- 4Click "Calculate" to see kilojoules and calories burned
Quick Reference
| Activity | MET | kJ / 30 min | kcal / 30 min |
|---|---|---|---|
| Walking (5 km/h) | 3.5 | 658 | 157 |
| Cycling (moderate) | 8.0 | 1,255 | 300 |
| Running (10 km/h) | 9.8 | 1,538 | 368 |
| Swimming (freestyle) | 5.8 | 1,093 | 261 |
| Yoga | 2.5 | 470 | 113 |
| Weight training | 6.0 | 1,130 | 270 |
| Skipping rope | 12.3 | 2,316 | 554 |
Based on 75 kg body weight, 30 minutes duration.
How This Is Calculated
kcal = MET × weight (kg) × duration (hours)
kJ = kcal × 4.184
- MET
- = Metabolic Equivalent of Task - measures exercise intensity relative to rest
- weight
- = body weight in kilograms
- duration
- = exercise time in hours (minutes ÷ 60)
1 MET = the energy cost of sitting quietly. MET values are from the Compendium of Physical Activities (Ainsworth et al.).
Frequently Asked Questions
What is a MET value?
MET (Metabolic Equivalent of Task) is a measure of exercise intensity. 1 MET equals the energy you use at rest. Walking at moderate pace is about 3.5 METs, meaning it burns 3.5 times more energy than resting.
How many kilojoules should I burn per day?
The average Australian adult burns 8,000–10,000 kJ per day including basal metabolism and daily activities. For weight loss, aim to create a deficit of 2,000–3,000 kJ per day through a combination of diet and exercise.
Are the kJ burned values accurate?
MET-based calculations provide a good estimate but individual results vary based on fitness level, body composition, exercise technique, and environmental conditions. They are most accurate for moderate-intensity activities.
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