40+ Activities · MET Formula · Walking, Running, Yoga, Cricket, Swimming · Weekly Tracker
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Results
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Total Calories Burned
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Per Minute (kcal/min)
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Per Hour (kcal/hr)
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Fat Burned (grams)
How Does This Compare?
Food You Burned Off (approx.)
Weight Loss Timeline (exercise only)
Weekly Calorie Burn Tracker
Click "Add to Weekly Tracker" after calculating to log today's burn. You can also type in manually.
Weekly Total0 kcal
WHO recommends burning 1,500–2,000 kcal/week through physical activity for optimal health.
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Calories Burned Calculator — Exercise, Walking, Running, Yoga, Indian Activities
SuccessMate's free calories burned calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula to calculate calories burned for 40+ activities — from brisk walking and running to yoga, swimming, cricket, badminton, Zumba, household chores, farming and HIIT workouts. The formula (Calories = MET × Weight × Time) is used by the American College of Sports Medicine and WHO for exercise intensity measurement. Whether you are in India, the USA, UK, Canada, Australia, UAE or Germany, this tool gives accurate calorie burn estimates tailored to your body weight.
MET Values — How Exercise Intensity Is Measured
MET (Metabolic Equivalent of Task) measures how much energy an activity uses compared to rest (rest = 1 MET). Slow walking = 2.5 MET, brisk walking = 4–5 MET, jogging = 7 MET, running at 10km/h = 10 MET, HIIT = 12+ MET. Higher body weight means more calories burned at the same MET value — a 90kg person burns 29% more than a 70kg person doing the same activity. This tool also includes Indian-specific activities like surya namaskar, kathak dance, mallakhamb, kabaddi and Bollywood fitness.
How Many Calories to Burn to Lose 1 kg?
1 kg of body fat = approximately 7,700 calories. At 300 kcal burned per workout session (5 days a week), it takes about 5 weeks of consistent exercise to lose 1 kg. Combined with a 500 kcal/day dietary deficit, the same target takes about 2 weeks. The weekly tracker helps you stay consistent by visualising your weekly burn against the WHO-recommended 1,500–2,000 kcal/week from physical activity.
❓ Frequently Asked Questions
How many calories does 30 minutes of walking burn? ▾
A 70kg person burns approximately 122 kcal in 30 minutes of brisk walking (MET 5.0). At 60kg they burn 105 kcal, at 90kg they burn 157 kcal. Running for 30 minutes at the same weight burns 280 kcal — roughly 2.3× more than walking.
What is MET value? ▾
MET (Metabolic Equivalent of Task) is a standardised measure of exercise intensity. Formula: Calories = MET × Weight(kg) × Time(hours). Rest = 1 MET. Walking = 3–5 MET. Cycling = 6–8 MET. Running = 8–12 MET. HIIT = 10–14 MET. Developed by the American College of Sports Medicine and used in clinical exercise prescriptions worldwide.
Does body weight affect calories burned? ▾
Yes, significantly. A heavier person burns more calories doing the same exercise because their body requires more energy to move. A 90kg person doing 30 minutes of cycling burns ~216 kcal versus 168 kcal for a 70kg person — a 29% difference.
How many calories burned in Surya Namaskar? ▾
One round of Surya Namaskar (12 poses) burns approximately 13–15 kcal depending on body weight and pace. 12 rounds (traditionally done in sets) = ~156–180 kcal. Done at a faster pace, it becomes a cardiovascular workout burning 250+ kcal per session.
How long to burn off 1 paratha? ▾
1 plain paratha = approximately 180 kcal. To burn that off: brisk walking = 44 minutes, running = 18 minutes, cycling = 27 minutes, swimming = 23 minutes. The tool shows food equivalents after every calculation so you can connect your diet and exercise.