The calculator uses the MET method: calories = MET x body weight in kg x hours. A MET (metabolic equivalent) is how many times more energy an activity uses than sitting at rest; 1 MET is about 1 kcal per kg per hour. The MET values come from the Compendium of Physical Activities, rounded. The "burned above resting" figure subtracts the 1 MET you would have used anyway. Real burn varies with fitness, technique, terrain, wind and body composition, so treat the result as an estimate, usually within 10-20%. Fitness trackers use heart rate and are not necessarily more accurate.
| Activity | MET | 125 lb (57 kg) | 155 lb (70 kg) | 185 lb (84 kg) |
|---|---|---|---|---|
| Walking, 3 mph (slow) | 3.5 | 99 | 123 | 147 |
| Walking, 3.5 mph (brisk) | 4.3 | 122 | 151 | 180 |
| Walking, 4 mph (very brisk) | 5 | 142 | 176 | 210 |
| Hiking, cross-country | 6 | 170 | 211 | 252 |
| Running, 5 mph (12 min/mile) | 8.3 | 235 | 292 | 348 |
| Running, 6 mph (10 min/mile) | 9.8 | 278 | 345 | 411 |
| Running, 7 mph (8.5 min/mile) | 11 | 312 | 387 | 462 |
| Running, 8 mph (7.5 min/mile) | 11.8 | 335 | 415 | 495 |
| Cycling, easy (under 10 mph) | 4 | 113 | 141 | 168 |
| Cycling, moderate (12-14 mph) | 8 | 227 | 281 | 336 |
| Cycling, fast (14-16 mph) | 10 | 283 | 352 | 420 |
| Swimming laps, moderate | 5.8 | 164 | 204 | 243 |
| Swimming laps, vigorous | 9.8 | 278 | 345 | 411 |
| Jumping rope | 11.8 | 335 | 415 | 495 |
| Rowing machine, moderate | 4.8 | 136 | 169 | 201 |
| Elliptical trainer | 5 | 142 | 176 | 210 |
| Stair climbing | 8.8 | 249 | 309 | 369 |
| Weight training, general | 3.5 | 99 | 123 | 147 |
| Weight training, vigorous | 6 | 170 | 211 | 252 |
| Circuit training / HIIT | 8 | 227 | 281 | 336 |
| Aerobics, general | 7.3 | 207 | 257 | 306 |
| Yoga (hatha) | 2.5 | 71 | 88 | 105 |
| Dancing, general | 4.8 | 136 | 169 | 201 |
| Basketball, game | 8 | 227 | 281 | 336 |
| Soccer, casual | 7 | 198 | 246 | 294 |
| Tennis, singles | 8 | 227 | 281 | 336 |
| Golf, walking with clubs | 4.3 | 122 | 151 | 180 |
| Cleaning house, general | 3.3 | 94 | 116 | 138 |
| Gardening, general | 3.8 | 108 | 134 | 159 |
A brisk 3.5 mph walk burns about 151 calories in 30 minutes for a 155 lb (70 kg) person, and about 180 for a 185 lb (84 kg) person. Heavier people burn more because they move more mass.
Roughly 100 calories per mile for a 155 lb (70 kg) person, and about 0.63 calories per pound of body weight per mile. At 6 mph (10 minutes per mile) the MET value of 9.8 gives about 114 calories per mile for 70 kg, including the calories you would burn at rest anyway.
Calories burned scale with body weight, so the same workout burns somewhat less when you are lighter. Increasing duration or intensity compensates.
Not during the session: general weight training is about 3.5 METs and vigorous about 6, below running or fast cycling. Muscle you build raises your resting metabolism slightly over time.
General information only, not medical advice. Talk to a doctor before starting a new exercise or diet programme, especially if you have a health condition.
See also: heart rate zone calculator · pace calculator · protein calculator · BMI calculator · BMR and calorie calculator · TDEE calculator · golf handicap calculator · all tools