Running (5 mph) for 30 minutes — calories burned
Here’s the estimated calorie burn for 30 minutes of running (5 mph) at 70 kg body weight.
Different weight or duration? Use the full calories burned calculator above.
About the calories burned calculator
This calculator estimates energy expenditure using MET values — Metabolic Equivalent of Task — a standard measure of how much energy an activity requires relative to sitting quietly, which is defined as 1 MET. An activity rated at 8 METs, like running at 5 mph, burns roughly eight times the energy you'd burn at rest over the same period. The MET values used here come from the Compendium of Physical Activities, a widely cited research reference that catalogs energy costs for hundreds of activities based on published exercise physiology studies.
The formula itself is straightforward: calories burned = MET × body weight in kilograms × duration in hours. Because the formula scales directly with body weight, a heavier person burns more calories doing the same activity for the same duration than a lighter person — this reflects the real physiological cost of moving more mass, not an error in the math.
MET values are population averages measured under controlled conditions, so real-world calorie burn varies from person to person based on factors the formula doesn't capture: fitness level, muscle mass, exact intensity within a category (a brisk 3 mph walk uphill burns more than a flat 3 mph walk), terrain, and even ambient temperature. Treat the result as a solid estimate for planning purposes, not a lab-grade measurement.
The activity list covers common cardio, strength, and recreational activities at specific, named intensities — for example, walking at 3 mph versus 4 mph, or moderate versus vigorous cycling — because MET values can differ substantially even within the same broad activity depending on pace and effort. Picking the closest matching intensity, rather than just the activity name, gives a materially more accurate estimate.
This calculator is useful for estimating the calorie cost of a workout, comparing how different activities stack up for the same time investment, or roughly balancing calories burned against calories consumed as part of a broader weight management plan alongside a dedicated calorie or TDEE calculator.
Calories burned calculator questions
How MET-based calorie burn is calculated.
How do I calculate calories burned during exercise?
Pick your activity, enter your body weight, and enter the duration. The calculator multiplies the activity's MET value by your weight in kilograms and the duration in hours: calories burned = MET × weight (kg) × time (hours).
What is a MET value?
MET stands for Metabolic Equivalent of Task — a measure of how many times more energy an activity uses compared to resting quietly (1 MET). These values come from the Compendium of Physical Activities, a standard exercise physiology reference.
Does calories burned depend on body weight?
Yes — the formula multiplies the MET value directly by your body weight in kilograms, so a heavier person burns more calories than a lighter person doing the identical activity for the identical duration.
How many calories does running burn compared to walking?
Running at 6 mph (9.8 METs) burns roughly twice as many calories per minute as walking at 3 mph (3.5 METs), since calorie burn scales directly with the MET value for a given weight and duration.
How accurate are MET-based calorie calculators?
MET values are population averages from research studies, so they're a solid estimate rather than an exact measurement. Individual factors like fitness level, muscle mass, and exact intensity within an activity can shift real-world calorie burn up or down.
What activities are included in this calorie calculator?
Walking, running, cycling, swimming, weight lifting, yoga, hiking, dancing, basketball, and elliptical training — each at a specific pace or intensity level with its own MET value, since intensity meaningfully changes the calorie cost.