COMMON ACTIVITIES
Estimated calories burned per 30 minutes for a 70 kg / 154 lb person.
| Activity | Calories (30 min) | Intensity |
|---|---|---|
| Running (10 km/h) | 343 | High |
| HIIT Training | 280 | High |
| Cycling (vigorous) | 245 | High |
| Swimming laps | 245 | High |
| Soccer | 210 | Moderate |
| Weight Training | 175 | Moderate |
| Brisk Walking | 158 | Moderate |
| Yoga | 88 | Low |
| Stretching | 70 | Low |
HOW TO BURN MORE
Increase Duration Gradually
Add 5–10 minutes to your sessions each week. Longer workouts compound your calorie burn without requiring higher intensity.
Add Intervals
Alternating between high and low intensity (HIIT) can burn up to 30% more calories than steady-state cardio in the same time.
Build Muscle
Every kg of muscle burns ~13 kcal/day at rest. Strength training raises your resting metabolic rate long after your workout ends.
Stay in a Deficit Wisely
Aim for a 300–500 kcal deficit per day. Cutting too aggressively slows your metabolism and breaks down muscle tissue.
Hydrate Well
Even mild dehydration (2%) can reduce exercise performance by up to 20%, meaning fewer calories burned per session.
Prioritise Sleep
Poor sleep elevates cortisol and ghrelin (hunger hormone), making fat loss harder. 7–9 hours supports optimal fat metabolism.
THE FORMULA
How is this calculated?
This calculator uses the MET (Metabolic Equivalent of Task) method — the gold standard used in exercise science. MET values represent how much energy an activity requires relative to sitting at rest (1 MET = ~1 kcal/kg/hour).
For example, running at 10 km/h has a MET of ~9.8. A 70 kg person running for 30 minutes burns approximately 9.8 × 70 × 0.5 = 343 kcal.
Note: These are estimates. Individual results vary based on fitness level, terrain, temperature, and metabolism. For clinical precision, indirect calorimetry (VO₂ testing) is recommended.