How many calories does 30 minutes of running burn?

At 155 lb and about 6 mph, roughly 290 calories on top of what your body burns at rest. Gross figures, which include resting metabolism, come out around 330. A heavier runner burns more, a lighter one less.

Which activity burns the most calories?

Per minute: fast running, all-out HIIT and jump rope, about 350 net calories in 30 minutes at 155 lb. They are also the hardest to keep up three times a week, which is why walking and cycling often burn more over a month.

Does strength training burn a lot of calories?

Not many during the session: about 90 net calories in 30 minutes for a 155 lb person. Lifting is for keeping and building muscle while you lose fat, not for the burn.

Why does my fitness watch show a different number?

Watches estimate from heart rate and movement, and for many activities they can miss by a wide margin in either direction. Some show active calories, which try to leave out resting burn and come closer to ours. Gym machines usually show gross. Use any of them to compare one week with the next, not as an exact count.

Calories Burned Calculator - Net Calories by Activity

This calculator provides estimates for educational purposes only and is not medical advice. Results may vary based on individual factors. Consult a healthcare provider before making changes to your diet or exercise routine.

How the calculator counts calories burned

Every activity has a MET value: how many times harder it is than sitting still. The values come from the Compendium of Physical Activities, the reference table researchers use. Calories = MET × weight in kg × hours, so the result depends on three things only: what you did, how hard, and how much you weigh.

Weight matters as much as the activity. The same 30-minute run costs a 200 lb person about 30% more than a 155 lb person, because every stride moves more body.

Calories burned in 30 minutes, by activity

For a 155 lb person, counting only what the activity adds on top of rest. Your own number scales with your weight, so use the calculator above for yours.

Activity	MET	kcal in 30 min
Running
Easy jog 7-8 km/h (4.3-4.8 mph)	7.8	239
Steady run 10 km/h (6.2 mph)	9.3	292
Fast run 11 km/h (7 mph)	11.0	352
Walking
Slow walk 3.5 km/h (2.2 mph)	2.8	63
Ordinary walk 5 km/h (3.1 mph)	3.8	98
Brisk 6 km/h (3.7 mph)	4.8	134
Cycling
Leisurely ride under 16 km/h (10 mph)	4.0	105
Steady ride 16-19 km/h (10-12 mph)	6.8	204
Fast ride 19-22 km/h (12-14 mph)	8.0	246
Swimming
Easy breaststroke	5.3	151
Easy freestyle laps	5.8	169
Fast freestyle laps	9.8	309
Strength training
Gym session, 8-15 reps	3.5	88
Squats and deadlifts	5.0	141
Heavy lifting, short rests	6.0	176
HIIT
Moderate intervals	7.0	211
Burpees, Tabata, all-out	11.0	352
Jump rope
Steady skipping	11.0	352
Climbing stairs
Slow pace	4.5	123
Ordinary pace	6.8	204
Fast pace	9.3	292
Yoga and Pilates
Hatha yoga	2.3	46
Pilates	2.8	63
Power yoga	4.0	105
Dancing
Slow dancing	3.0	70
Zumba class	6.5	193
Energetic dancing: club, folk	9.8	309
House cleaning
Tidying up	2.5	53
Proper cleaning	3.3	81

Why our number is lower than the treadmill's

Gym machines and most online calculators show gross calories: everything your body burned during the workout, including what it would have burned on the couch anyway. This one shows net calories, only what the workout added on top. That's the part that decides whether you lose weight.

The gap is biggest for gentle activities. For a run the two figures are about 10% apart. For a gym session it's closer to 30%, and for yoga the gross figure is almost double the real one.

Exercise is great for your health and helps a deficit, but it's a slow way to eat less: a 30-minute run is about one slice of pizza. It works when you also eat at your daily calorie target. Find yours here: Daily Calorie Calculator.

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Calories Burned Calculator