Formula
Calories burned = MET × body weight (kg) × time (hours)
A MET (metabolic equivalent) compares an activity with sitting still (1 MET). Brisk walking is about 5 METs, so a 70 kg person walking briskly for 30 minutes burns about 5 × 70 × 0.5 = 175 kcal.
Calories burned in 30 minutes
| Activity | 60 kg person | 80 kg person |
|---|---|---|
| Brisk walking (6.4 km/h) | 150 kcal | 200 kcal |
| Running (9.7 km/h) | 294 kcal | 392 kcal |
| Cycling, moderate | 240 kcal | 320 kcal |
| Surya Namaskar | 99 kcal | 132 kcal |
| Skipping rope | 354 kcal | 472 kcal |
| Badminton | 165 kcal | 220 kcal |
Frequently asked questions
How many calories does a 1-hour walk burn?
A 70 kg person walking at a moderate pace (5 km/h) burns about 245 kcal in an hour; brisk walking burns about 350 kcal.
Does yoga burn calories?
Yes, though less than running. Hatha yoga burns about 2.5 METs; Surya Namaskar and power yoga burn more.
Are fitness tracker numbers accurate?
Trackers estimate too. They can be off by 20% or more, so use them for trends rather than exact numbers.
Sources
- Ainsworth BE, et al. Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise, 2011. Link
Medical disclaimer: This calculator gives estimates for general information only. It is not a diagnosis or a substitute for advice from a doctor or registered dietitian. Please consult a healthcare professional before making changes to your diet, exercise or medicines, especially if you are pregnant, have a medical condition or take regular medication.
Last updated: 20 October 2026. Read our editorial policy.
