Exercise Calorie Burn Calculator
＋More features: total of several activities, time needed for a target amount
Add up today's workouts
On days with several activities, enter each one with its time to get the total (up to 5 entries; the weight above is used).
Which activity, and how long, for a target amount?
Lists the time needed to burn your target calories for each of the 13 activities, from shortest to longest.
Just enter your weight and how long you exercised to see the calories you burned, using the METs formula from Japan's official exercise guidelines. It covers 13 activities including jogging, swimming and strength training. Use it to see how much today's workout was worth.
How to use
- Choose the type of exercise (if yours is not listed, pick one of similar intensity).
- Enter your weight and exercise time.
- The calories burned and the body-fat equivalent appear right below as you type. Changing the activity recalculates instantly.
How it is calculated
- Energy burned (kcal) = 1.05 × METs × time (h) × weight (kg) (the formula used in the exercise guidelines of Japan's Ministry of Health, Labour and Welfare)
- METs is exercise intensity with resting = 1. This tool uses values from the “METs table of physical activities”: jogging 7.0 / running 8 km/h 8.3 / cycling 6.8 / crawl (slow) 5.8 / tennis 7.3 / strength training (bodyweight) 3.5 / jump rope 8.8, and so on
- Example: a 60 kg person jogging for 30 minutes → 1.05 × 7.0 × 0.5 × 60 = about 221 kcal
- The fat equivalent is based on 1 kg of body fat ≈ 7,200 kcal.
Sources and assumptions
- METs values: National Institute of Health and Nutrition (Japan), “METs table of physical activities” (2011 revised edition) (in Japanese) / Formula: Ministry of Health, Labour and Welfare (Japan), e-Health Net “METs” (in Japanese)
Assumptions and notes
- This formula includes the energy burned at rest (basal metabolism). For only the extra amount added by exercising, estimate with METs minus 1.
- Even for the same activity, the actual METs varies with intensity (speed, load). The values shown are representative ones.
Frequently asked questions
How much exercise does one slice of cake take to burn off?
A slice of shortcake is about 300–350 kcal. For a 60 kg person that is about 45 minutes of jogging, or about 1 hour 50 minutes of normal-pace walking. “Cancelling out what you ate with exercise” is quite hard, so combining it with adjusting your diet is more realistic.
Strength training burns fewer calories than I expected.
The burn during strength training itself is modest, but more muscle raises your basal metabolism and makes you less likely to gain weight in the long run. The point is not to measure its value by calories alone.
How do I calculate walking?
Ordinary walking at a normal pace (about 4 km/h) is about 3.0 METs, so you can estimate it with the same formula: 1.05 × 3.0 × time (h) × weight (kg). For example, 30 minutes at 60 kg is about 95 kcal.