Calories Burned Calculator
Calories burned walking, running, yoga and more
Calories Burned
Other activities for 30 minutes
| Activity | Calories |
|---|---|
| Running (12 km/h) | 434 kcal |
| Skipping rope | 434 kcal |
| Running (10 km/h) | 360 kcal |
| Climbing stairs | 323 kcal |
| Cycling, moderate (19–22 km/h) | 294 kcal |
| Tennis, singles | 294 kcal |
| Aerobics / Zumba | 268 kcal |
| Jogging | 257 kcal |
| Football, casual | 257 kcal |
| Rowing machine, moderate | 257 kcal |
- 1Choose an activityFrom walking to cricket
- 2Enter time and weightMinutes, and kg or lb
- 3See calories burnedCompared with other activities
How are calories burned calculated?
Each activity has a MET value: how many times more energy it uses than sitting still. Calories follow from MET, body weight and time:
kcal per minute = MET × 3.5 × weight (kg) ÷ 200
1 MET ≈ 1 kcal per kg per hour
Why heavier people burn more
Moving a heavier body takes more energy, so the same 30-minute walk burns more calories at 90 kg than at 60 kg.
Estimates, not exact counts
Fitness level, effort, terrain and temperature all change the real number by 10–20%. Use the results to compare activities and plan, not to count every calorie.
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Frequently asked questions
How many calories does a 30-minute walk burn?
A brisk 30-minute walk burns roughly 150–200 kcal for a 60–80 kg adult.
How many calories do I burn running 5 km?
Roughly 1 kcal per kg per km, so about 350 kcal for a 70 kg runner, whatever the pace.
Does yoga burn many calories?
Gentle hatha yoga burns about 2.5 METs (around 90 kcal in 30 minutes at 70 kg). Faster styles like power yoga or surya namaskar burn more.
How many calories do 10,000 steps burn?
Roughly 350–450 kcal for a 70 kg adult, depending on how fast you walk. 10,000 steps is about 7–8 km.
Sources
Last reviewed: October 2026