The table below shows approximate calories burned per 30 minutes for a 70 kg adult. Your result scales proportionally with your weight.
Activity
30 min (70 kg)
30 min (85 kg)
Intensity
Walking (5 km/h)
~122 kcal
~148 kcal
Low
Running (10 km/h)
~343 kcal
~417 kcal
High
Cycling (moderate)
~238 kcal
~289 kcal
Moderate
Swimming (freestyle)
~245 kcal
~298 kcal
Moderate–High
HIIT
~280 kcal
~340 kcal
Very High
Weight training
~175 kcal
~213 kcal
Moderate
Yoga (hatha)
~140 kcal
~170 kcal
Low
Jump rope
~350 kcal
~425 kcal
Very High
Hiking (moderate)
~140 kcal
~170 kcal
Moderate
Housework (general)
~122 kcal
~148 kcal
Low
How Many Calories Does Walking Burn?
Walking is consistently underrated as a calorie-burning activity because the per-minute burn is low — but the cumulative effect of daily walking is substantial. A 70 kg person walking at 5 km/h burns approximately 245 calories per hour (4 calories per minute). Key factors:
Body weight: A 90 kg person burns about 30% more calories per step than a 70 kg person
Speed: Walking at 6.5 km/h (brisk) burns ~35% more than 5 km/h (moderate)
Incline: Walking uphill at 5% grade increases calorie burn by approximately 50%
10,000 steps: Burns approximately 300–500 calories for most adults, depending on weight and pace
💡 For most people, daily walking is the most sustainable form of calorie-burning exercise. A 30-minute daily walk adds up to ~850 kcal burned per week — equivalent to losing about 0.1 kg of fat per week from exercise alone.
How Many Calories Does Running Burn?
Running burns approximately 8–12 calories per minute for most adults — making it one of the highest-calorie activities available. A 70 kg person running at 10 km/h for 30 minutes burns approximately 340 calories. Key points:
Running pace matters less than you think — slower running burns almost as many calories per km as faster running (you just cover the distance more slowly)
A 5 km run burns approximately 300–400 calories regardless of pace for most adults
Running outdoors burns slightly more calories than treadmill running (terrain variation, wind resistance)
Post-exercise calorie burn (EPOC) from running adds approximately 5–10% to total burn
How This Calculator Works
This calculator uses MET values (Metabolic Equivalent of Task) — a standardised measure of how much energy an activity requires relative to rest. The formula is:
Calories = MET × body weight (kg) × duration (hours)
MET values are sourced from the Compendium of Physical Activities (Ainsworth et al., 2011), the standard reference used by exercise physiologists. These are population-average estimates; individual variation of ±10–20% is normal depending on fitness level, efficiency, and terrain.
Frequently Asked Questions
Calories burned are calculated using MET values (Metabolic Equivalent of Task). The formula is: Calories = MET × weight in kg × duration in hours. MET values represent how many times more energy an activity requires compared to rest. Walking has a MET of about 3.5, running 8–11, cycling 6–9.
Walking 10,000 steps burns approximately 300–500 calories for most adults, depending on body weight and walking pace. A 70 kg person walking at moderate pace (5 km/h) for approximately 80–90 minutes burns around 350 calories. Heavier people burn more calories per step due to the higher energy cost of moving greater mass.
Exercise contributes to weight loss but is rarely sufficient alone. A 30-minute run burns 250–400 calories, which can be undone by a single snack. The most effective approach combines moderate calorie restriction with exercise. Exercise also improves metabolic health, preserves muscle during weight loss, and improves long-term weight maintenance.
High-intensity activities burn the most calories per minute: running (8–12 kcal/min), rowing (8–10 kcal/min), cycling fast (8–10 kcal/min), jumping rope (10–12 kcal/min), and swimming (6–8 kcal/min). However, sustainability matters more than per-minute burn. A 60-minute walk burns more total calories than a 10-minute sprint most people cannot sustain.
MET-based calculations are estimates with typical accuracy of ±10–20%. Individual variation in fitness level, efficiency, and terrain significantly affects actual burn. Fitness trackers and smartwatches add heart rate data but are still estimates. Use these numbers as a guide, not a precise measurement.