Calorie Burn by Activity Calculator
Find out exactly how many calories you burn in 16+ exercises. Get your post-workout calorie count instantly.
Frequently Asked Questions
Related Calculators
This is not medical advice — talk to your doctor. The sections below are educational estimates only. Calorie burn estimates are approximate and vary by fitness level, body composition, and effort. This tool does not set an exercise program. If you have a health condition, talk to your doctor before changing your activity.
How Calorie Burn Is Estimated: METs Explained
This calculator estimates burn using METs (metabolic equivalents). One MET is the energy you burn at rest. An activity with a MET of 6 burns about 6 times that resting rate. The standard formula is:
Calories burned = (MET × 3.5 × weight in kg × minutes) ÷ 200
3.5 is a conversion constant; 200 converts to kcal.
MET values come from the Compendium of Physical Activities. The calculator above applies this formula for 16 common activities; the table below expands that to 40+ activities so you can compare burn rates directly.
Calorie Burn by Activity (40+ Activities)
The table below lists approximate calories burned per hour for a 70 kg (154 lb) adult, grouped by intensity. Values are estimates from the Compendium of Physical Activities; actual burn varies with weight, effort, and fitness level.
| Activity | MET | Cal/hr (70 kg) |
|---|---|---|
| Light (MET 2–3.5) | ||
| Sitting, light work | 1.5 | ~110 |
| Standing, light work | 2 | ~145 |
| Stretching | 2.3 | ~170 |
| Yoga, Hatha | 2.5 | ~185 |
| Walking, 2 mph | 2.5 | ~185 |
| Pilates, general | 3 | ~220 |
| Light gardening | 3 | ~220 |
| Walking, 3 mph | 3.5 | ~255 |
| Moderate (MET 4–6) | ||
| Walking, 4 mph | 4.3 | ~315 |
| Basketball, shooting | 4.5 | ~330 |
| Golf, walking | 5 | ~370 |
| Weight training, moderate | 5 | ~370 |
| Elliptical, moderate | 5 | ~370 |
| Rowing, moderate | 5 | ~370 |
| Tennis, doubles | 5 | ~370 |
| Dancing, general | 5.5 | ~405 |
| Hiking, moderate | 6 | ~440 |
| Cycling, 12 mph | 6 | ~440 |
| Swimming, leisurely | 6 | ~440 |
| Vigorous (MET 6.5–9) | ||
| Soccer, casual | 7 | ~515 |
| Tennis, singles | 7.3 | ~535 |
| Hiking, uphill | 7.3 | ~535 |
| Cycling, 14 mph | 7.5 | ~550 |
| Basketball, game | 8 | ~590 |
| Swimming, laps | 8 | ~590 |
| Running, 5 mph | 8.3 | ~610 |
| Rowing, vigorous | 8.5 | ~625 |
| Stair climbing | 8.8 | ~645 |
| Running, 6 mph | 9.8 | ~720 |
| Very vigorous (MET 10+) | ||
| Cycling, 15 mph | 10 | ~735 |
| HIIT / CrossFit | 10 | ~735 |
| Swimming, fast | 10 | ~735 |
| Jump rope, moderate | 11 | ~810 |
| Squash | 12 | ~880 |
| Boxing, sparring | 12 | ~880 |
| Jump rope, fast | 12.3 | ~905 |
| Running, 7.5 mph | 13.5 | ~990 |
| Cycling, 20 mph | 16 | ~1175 |
For a lighter or heavier person, burn scales roughly with weight. See the next section for the math.
How Weight Changes Calorie Burn: The Math
Because weight is a direct multiplier in the MET formula, burn scales roughly linearly with body weight at the same activity and duration. The table below shows the effect for running at 5 mph (MET 8.3) for 30 minutes:
| Body weight | Calories in 30 min |
|---|---|
| 55 kg (121 lb) | ~240 |
| 70 kg (154 lb) | ~305 |
| 85 kg (187 lb) | ~370 |
| 100 kg (220 lb) | ~436 |
A 100 kg runner burns about 45 percent more than a 55 kg runner at the same pace and time, because moving more mass takes more energy.
Worked Example
A 70 kg person cycles at 14 mph (MET 7.5) for 45 minutes.
Calories = (7.5 × 3.5 × 70 × 45) ÷ 200
= (7.5 × 3.5 × 3,150) ÷ 200
= 82,687.5 ÷ 200
≈ 413 calories burned
This is an estimate. A fitter cyclist may burn slightly less at the same speed because their body is more efficient, and a heavier cyclist burns more because weight is a direct multiplier.
Which Activities Burn the Most Calories (Ranked)
Ranked by calories burned per hour for a 70 kg adult, the highest-burn activities from the table above are:
- Cycling, 20 mph — ~1,175 cal/hr (MET 16.0)
- Running, 7.5 mph — ~990 cal/hr (MET 13.5)
- Jump rope, fast — ~905 cal/hr (MET 12.3)
- Squash / Boxing, sparring — ~880 cal/hr (MET 12.0)
- Jump rope, moderate — ~810 cal/hr (MET 11.0)
- Running, 6 mph — ~720 cal/hr (MET 9.8)
These are per-minute peaks. A long brisk walk can match or exceed the total burn of a short high-intensity session, so duration matters as much as intensity.
Burn vs Intake: Linking to Calorie Deficit Tools
Exercise burn is only one side of the weight loss equation. To use burn data for a goal:
- Find your daily burn with the TDEE Calculator.
- Set a target with the Weight Loss Calorie Calculator.
- Compare activity burn with the general Calorie Burn Calculator.
- Remember that TDEE already includes general activity, so avoid double-counting exercise.
This is not medical advice — talk to your doctor before starting a weight loss or exercise plan.