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Tools · Calories burned calculator

Calories burned calculator: how much does your workout burn?

Pick an activity, enter your weight and the time. The numbers scale the Harvard Health chart to your body weight.

  • Free
  • Every number sourced
  • No sign-up
Units
Weightkg
Timemin
What are you doing?
Your result≈ 287 kcal

Where the numbers come from

Harvard Health publishes how many calories people of 125, 155 and 185 pounds burn in 30 minutes of many activities. This tool joins those points with a straight line, extends it a little beyond the ends, and scales it for the time you enter.

Only the chart rows that are internally consistent are included, so the list is shorter than a full activity table. More activities will be added when they can be sourced.

Why your result may differ

  • Effort matters: a hard 30 minutes burns more than an easy one.
  • Fitness, technique and body composition change the number.
  • Sweat is not a measure of burn. See our guide on whether sweating burns fat.

A reminder

These tools give general estimates for healthy adults, not medical advice. If you are pregnant, under 18, have a medical condition or a history of disordered eating, talk to a doctor or dietitian first.

Quick answers

How many calories does running burn?

Harvard Health lists about 240, 288 and 336 calories for 30 minutes of running at 5 mph for people of 125, 155 and 185 pounds.

How many calories does lifting weights burn?

For general weight lifting, Harvard lists about 90, 108 and 126 calories in 30 minutes for those three weights, and about 180, 216 and 252 for vigorous lifting.

Is this accurate?

It is an estimate. The chart is an average for each weight, so your own burn can be higher or lower.

Sources

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