Calories Burned by Activity Calculator
Estimate calories burned for common activities using MET values, body weight and duration, with a ranked activity comparison table.
The calculation estimates energy expenditure for the selected time. It is a reference estimate, not a precise measurement from heart rate, power or laboratory calorimetry.
Food equivalents
Top 10 activities by calories burned
Calculation for 70 kg and 45 min. Color indicates MET intensity category. The selected activity is highlighted.
All activities
| Activity | MET | Session | Per hour |
|---|---|---|---|
| Slow walking (2 mph) | 2 | 105 kcal | 140 kcal |
| Walking, 3 mph | 3.5 | 184 kcal | 245 kcal |
| Brisk walking (4 mph) | 5 | 263 kcal | 350 kcal |
| Hiking, hills | 6 | 315 kcal | 420 kcal |
| Stair climbing | 8 | 420 kcal | 560 kcal |
| Jogging (5 mph) | 8.3 | 436 kcal | 581 kcal |
| Running (6 mph) | 9.8 | 515 kcal | 686 kcal |
| Running (7.5 mph) | 11.5 | 604 kcal | 805 kcal |
| Running (8.7 mph) | 13.5 | 709 kcal | 945 kcal |
| Running (10 mph) | 14.8 | 777 kcal | 1,036 kcal |
| Trail running | 10.5 | 551 kcal | 735 kcal |
| Bicycling, leisure (10 mph) | 4 | 210 kcal | 280 kcal |
| Bicycling, moderate (12-14 mph) | 8 | 420 kcal | 560 kcal |
| Bicycling, fast (16-19 mph) | 10 | 525 kcal | 700 kcal |
| Bicycle racing (>19 mph) | 12 | 630 kcal | 840 kcal |
| Mountain biking | 8.5 | 446 kcal | 595 kcal |
| Indoor cycling | 8.5 | 446 kcal | 595 kcal |
| Swimming, leisure | 6 | 315 kcal | 420 kcal |
| Freestyle swimming, moderate | 8.3 | 436 kcal | 581 kcal |
| Freestyle swimming, fast | 9.8 | 515 kcal | 686 kcal |
| Butterfly stroke | 13.8 | 725 kcal | 966 kcal |
| Weight training, moderate | 3.5 | 184 kcal | 245 kcal |
| Weight training, vigorous | 6 | 315 kcal | 420 kcal |
| Circuit training / HIIT | 8 | 420 kcal | 560 kcal |
| Hatha yoga | 2.5 | 131 kcal | 175 kcal |
| Pilates | 3 | 158 kcal | 210 kcal |
| Rowing machine, moderate | 7 | 368 kcal | 490 kcal |
| Elliptical trainer | 5 | 263 kcal | 350 kcal |
| Soccer | 7 | 368 kcal | 490 kcal |
| Basketball | 6.5 | 341 kcal | 455 kcal |
| Volleyball | 4 | 210 kcal | 280 kcal |
| Singles tennis | 8 | 420 kcal | 560 kcal |
| Badminton | 5.5 | 289 kcal | 385 kcal |
| Cross-country skiing, moderate | 9 | 473 kcal | 630 kcal |
| Snowboarding | 5.3 | 278 kcal | 371 kcal |
| Ice skating | 7 | 368 kcal | 490 kcal |
| House cleaning | 3.3 | 173 kcal | 231 kcal |
| Gardening | 4 | 210 kcal | 280 kcal |
| Desk work, sitting | 1.5 | 79 kcal | 105 kcal |
| Desk work, standing | 1.8 | 95 kcal | 126 kcal |
Estimate calories by activity
English calories-burned intent expects an activity picker, a MET table, weight, duration and quick comparison between common exercises and daily tasks.
MET-based calorie estimates scale linearly with body weight and time.
Frequently Asked Questions
Sources and References
- Compendium of Physical ActivitiesCompendium of Physical Activities
- Measuring Physical Activity IntensityCDC
- Calories Burned CalculatorOmni Calculator
Calculations are based on the listed reference sources. Links open in a new tab.
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Estimate daily calorie needs from BMR, TDEE, activity level and goal, then review maintenance, weight-loss, weight-gain and macro targets.
Estimate calories burned while running from body weight, distance, pace or time, speed and average grade, with MET and kcal-per-kilometer outputs.