Calories burned calculator: activity, weight and time

How many calories an activity burns depends on what you do, how hard you do it, how long you go and how much you weigh. Choose an activity below, set your weight and the minutes, and the calculator multiplies them with the activity’s MET value: calories = MET × body weight in kg × hours.

Every MET value comes from the 2024 Adult Compendium of Physical Activities (Herrmann SD, Willis EA, Ainsworth BE, et al., J Sport Health Sci 2024), and each activity page shows the code it was read from. The result is a gross figure that includes the energy you would spend at rest, and an estimate for an average adult, not a measurement of you.

Calculate calories burned

Walking, running and hiking

Walking, running and hiking: calories burned in 30 minutes and an hour at 70 kg (154 lb)
Activity	METs	30 minutes	1 hour
Hiking	6	210 kcal	420 kcal
Running	9.3	326 kcal	651 kcal
Stair climbing	6.8	238 kcal	476 kcal
Walking	3.8	133 kcal	266 kcal

Cycling and cardio machines

Cycling and cardio machines: calories burned in 30 minutes and an hour at 70 kg (154 lb)
Activity	METs	30 minutes	1 hour
Cycling	7	245 kcal	490 kcal
Elliptical trainer	5	175 kcal	350 kcal
Rowing machine	7.3	256 kcal	511 kcal
Stationary bike	6.8	238 kcal	476 kcal

Gym and conditioning

Gym and conditioning: calories burned in 30 minutes and an hour at 70 kg (154 lb)
Activity	METs	30 minutes	1 hour
Aerobics	7.3	256 kcal	511 kcal
HIIT	7	245 kcal	490 kcal
Jump rope	11.8	413 kcal	826 kcal
Pilates	2.8	98 kcal	196 kcal
Weight lifting	3.5	123 kcal	245 kcal
Yoga	2.3	81 kcal	161 kcal

Dance

Dance: calories burned in 30 minutes and an hour at 70 kg (154 lb)
Activity	METs	30 minutes	1 hour
Dancing	3.8	133 kcal	266 kcal
Zumba	6.5	228 kcal	455 kcal

Swimming and water

Swimming and water: calories burned in 30 minutes and an hour at 70 kg (154 lb)
Activity	METs	30 minutes	1 hour
Swimming	5.8	203 kcal	406 kcal
Water aerobics	5.5	193 kcal	385 kcal

Sports and climbing

Sports and climbing: calories burned in 30 minutes and an hour at 70 kg (154 lb)
Activity	METs	30 minutes	1 hour
Badminton	5.5	193 kcal	385 kcal
Basketball	7.5	263 kcal	525 kcal
Boxing	5.8	203 kcal	406 kcal
Golf	4.5	158 kcal	315 kcal
Martial arts	10.3	361 kcal	721 kcal
Rock climbing	8	280 kcal	560 kcal
Skiing	6.3	221 kcal	441 kcal
Soccer	7	245 kcal	490 kcal
Tennis	6.8	238 kcal	476 kcal
Volleyball	4	140 kcal	280 kcal

Home and garden

Home and garden: calories burned in 30 minutes and an hour at 70 kg (154 lb)
Activity	METs	30 minutes	1 hour
Gardening	3.8	133 kcal	266 kcal
Housework	3.3	116 kcal	231 kcal

Looking for a daily target instead? The TDEE calculator estimates the calories you burn in a whole day, and the calculators turn a goal into a plan.

From calories burned to a daily plan

Activity is one side of the day. CalorTracker logs the other: photo, voice or text in, calories and macros out, for you to check. Free to start.

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Estimates for healthy adults from average MET values. Your own burn varies with fitness, body composition, technique and conditions. This is not medical advice.