Calories burned calculator
Pick an activity to see what it burns for your body, from the 2024 Compendium of Physical Activities. The table below works out every activity at once.
Updated
Your result
For 30 minutes of walking (brisk) at 65 kg:
130extra kcal
On top of what you’d burn anyway. Counting that 30 kcal too, it uses about 150 kcal in total.
Added as exercise on the TDEE calculator, it counts as about 90–130 kcal. More on walking
Calories burned: the key numbers
- The 2024 Compendium of Physical Activities lists 1,114 activities, 912 with measured values (Herrmann, 2024). This calculator uses 106 of its rows, for 109 activities and paces.
- Each MET above 1 adds 3.5 ml of oxygen per kg of body weight a minute, about 1 kcal per kg an hour, so heavier people burn more for the same activity.
- A brisk 30-minute walk adds about 130 kcal for a 65 kg person; the most demanding activity here, running at 6 min/mile, adds about 460.
- Measured resting burn averaged 0.84 kcal per kg an hour in 769 adults, below the standard 1, so this calculator uses your own resting rate for what you’d burn anyway (Byrne, 2005).
- Housework, gardening and time on your feet belong in your everyday level on the TDEE calculator, not as exercise.
Every activity, for your body
Extra calories for 30 minutes of each, on top of what you’d burn anyway.
| Activity | Extra kcal | Compendium value |
|---|---|---|
| Walking | ||
| Slow (2.5 mph, 4 km/h) | 65 | 3 METs, Compendium code 17170 |
| Moderate (3 mph, 5 km/h) | 95 | 3.8 METs, Compendium code 17190 |
| Brisk (3.7 mph, 6 km/h) | 130 | 4.8 METs, Compendium code 17200 |
| Very brisk (4.2 mph, 6.8 km/h) | 150 | 5.5 METs, Compendium code 17220 |
| Fast (4.7 mph, 7.6 km/h) | 200 | 7 METs, Compendium code 17230 |
| Hiking | ||
| Slow, through fields and hills | 95 | 3.8 METs, Compendium code 17081 |
| Normal pace, no load | 140 | 5.3 METs, Compendium code 17082 |
| Cross-country hiking | 170 | 6 METs, Compendium code 17080 |
| With a daypack | 230 | 7.8 METs, Compendium code 17012 |
| Running | ||
| 14–15 min/mile (8:50–9:20/km) | 180 | 6.5 METs, Compendium code 12028 |
| 12 min/mile (7:27/km) | 250 | 8.5 METs, Compendium code 12030 |
| 10 min/mile (6:13/km) | 280 | 9.3 METs, Compendium code 12050 |
| 9 min/mile (5:36/km) | 320 | 10.5 METs, Compendium code 12060 |
| 8 min/mile (4:58/km) | 360 | 11.8 METs, Compendium code 12080 |
| 7 min/mile (4:21/km) | 380 | 12.5 METs, Compendium code 12100 |
| 6 min/mile (3:44/km) | 460 | 14.8 METs, Compendium code 12120 |
| Treadmill | ||
| Walk, 2.5–2.9 mph (4–4.7 km/h) | 85 | 3.5 METs, Compendium code 17352 |
| Walk, 3–3.4 mph (4.8–5.5 km/h) | 95 | 3.8 METs, Compendium code 17355 |
| Walk, 3.5–3.9 mph (5.6–6.3 km/h) | 130 | 4.8 METs, Compendium code 17358 |
| Walk, 4–4.4 mph (6.4–7.1 km/h) | 160 | 5.8 METs, Compendium code 17361 |
| Walk, 4.5–4.9 mph (7.2–7.9 km/h) | 190 | 6.8 METs, Compendium code 17364 |
| Incline walk, 1–5% | 140 | 5.3 METs, Compendium code 17034 |
| Incline walk, 6–10% | 200 | 7 METs, Compendium code 17035 |
| Incline walk, 11–20% | 260 | 8.8 METs, Compendium code 17036 |
| Run, 5 mph (8 km/h) | 250 | 8.5 METs, Compendium code 12030 |
| Run, 6 mph (9.7 km/h) | 280 | 9.3 METs, Compendium code 12050 |
| Run, 7.5 mph (12 km/h) | 360 | 11.8 METs, Compendium code 12080 |
| Cycling | ||
| Leisure, under 10 mph (16 km/h) | 100 | 4 METs, Compendium code 01010 |
| 10–12 mph (16–19 km/h) | 190 | 6.8 METs, Compendium code 01020 |
| 12–14 mph (19–22 km/h) | 230 | 8 METs, Compendium code 01030 |
| 14–16 mph (22–26 km/h) | 300 | 10 METs, Compendium code 01040 |
| Exercise bike or spin class | ||
| Light effort | 100 | 4 METs, Compendium code 01214 |
| Moderate to hard | 170 | 6 METs, Compendium code 01220 |
| Spin class | 270 | 9 METs, Compendium code 01270 |
| Swimming | ||
| Leisurely, not lengths | 170 | 6 METs, Compendium code 18310 |
| Backstroke, recreational | 130 | 4.8 METs, Compendium code 18255 |
| Breaststroke, recreational | 140 | 5.3 METs, Compendium code 18265 |
| Lengths, slow front crawl | 160 | 5.8 METs, Compendium code 18240 |
| Lengths, fast front crawl | 290 | 9.8 METs, Compendium code 18230 |
| Backstroke, training | 280 | 9.5 METs, Compendium code 18250 |
| Breaststroke, training | 310 | 10.3 METs, Compendium code 18260 |
| Weight training | ||
| Moderate, 8–15 reps | 85 | 3.5 METs, Compendium code 02054 |
| Squats and deadlifts | 130 | 5 METs, Compendium code 02052 |
| Supersets or circuits | 160 | 5.8 METs, Compendium code 02055 |
| Hard, heavy lifting | 170 | 6 METs, Compendium code 02050 |
| Bodyweight exercises | ||
| Squats, lunges, push-ups | 65 | 3 METs, Compendium code 02056 |
| High intensity | 180 | 6.5 METs, Compendium code 02057 |
| Circuit training | ||
| Moderate effort | 130 | 5 METs, Compendium code 02035 |
| Hard, with little rest | 220 | 7.5 METs, Compendium code 02040 |
| HIIT | ||
| Moderate effort | 200 | 7 METs, Compendium code 02210 |
| Hard: burpees, jumps, Tabata | 330 | 11 METs, Compendium code 02214 |
| Cross-trainer (elliptical) | ||
| Moderate effort | 130 | 5 METs, Compendium code 02048 |
| Hard effort | 270 | 9 METs, Compendium code 02049 |
| Rowing machine | ||
| Moderate, under 100 watts | 130 | 5 METs, Compendium code 02071 |
| 100–149 watts | 220 | 7.5 METs, Compendium code 02072 |
| 150–199 watts | 330 | 11 METs, Compendium code 02073 |
| 200 watts or more | 430 | 14 METs, Compendium code 02074 |
| Hard effort, watts not known | 210 | 7.3 METs, Compendium code 02070 |
| Stairs | ||
| Climbing stairs, slow | 120 | 4.5 METs, Compendium code 17133 |
| Climbing stairs, general | 190 | 6.8 METs, Compendium code 17131 |
| Climbing stairs, two at a time | 220 | 7.5 METs, Compendium code 17136 |
| Climbing stairs fast, one at a time | 280 | 9.3 METs, Compendium code 17134 |
| Stair climber machine | 280 | 9.3 METs, Compendium code 02065 |
| Yoga | ||
| Hatha | 45 | 2.3 METs, Compendium code 02150 |
| Vinyasa | 55 | 2.7 METs, Compendium code 02185 |
| Hot yoga | 65 | 3 METs, Compendium code 02155 |
| Sun salutations | 85 | 3.5 METs, Compendium code 02180 |
| Power yoga | 100 | 4 METs, Compendium code 02160, an estimate |
| Pilates | ||
| General | 60 | 2.8 METs, Compendium code 02105 |
| Dancing | ||
| Slow ballroom (waltz, foxtrot) | 65 | 3 METs, Compendium code 03040 |
| Salsa, belly or other cultural dance | 120 | 4.5 METs, Compendium code 03025, an estimate |
| Aerobic dance, low impact | 130 | 4.8 METs, Compendium code 02005 |
| Zumba class | 180 | 6.5 METs, Compendium code 02310 |
| Aerobic dance, high impact | 230 | 8 METs, Compendium code 02006 |
| Nightclub, line or Irish dancing, vigorous | 290 | 9.8 METs, Compendium code 03031 |
| Skipping rope | ||
| General | 330 | 11 METs, Compendium code 02068 |
| Football (soccer) | ||
| Casual game | 200 | 7 METs, Compendium code 15610 |
| Competitive match | 280 | 9.5 METs, Compendium code 15605 |
| Tennis | ||
| Doubles | 120 | 4.5 METs, Compendium code 15685 |
| Singles | 230 | 8 METs, Compendium code 15690 |
| Basketball | ||
| General play | 220 | 7.5 METs, Compendium code 15055 |
| Full game | 230 | 8 METs, Compendium code 15040 |
| Boxing | ||
| Punch bag | 160 | 5.8 METs, Compendium code 15110 |
| Sparring | 230 | 7.8 METs, Compendium code 15120 |
| Climbing | ||
| Low to moderate difficulty | 160 | 5.8 METs, Compendium code 15537 |
| Bouldering | 260 | 8.8 METs, Compendium code 15534 |
| Golf | ||
| Riding in a cart | 85 | 3.5 METs, Compendium code 15290 |
| Walking, carrying clubs | 110 | 4.3 METs, Compendium code 15265 |
| Walking, pulling a trolley | 120 | 4.5 METs, Compendium code 15285 |
| Resting | ||
| Sleeping | 0 | 1 MET, Compendium code 07030 |
| Lying awake | 0 | 1 MET, Compendium code 07011 |
| Sitting quietly | 0 | 1 MET, Compendium code 07021 |
| Sitting watching TV | 0 | 1 MET, Compendium code 07020 |
| Standing | ||
| Standing still | 10 | 1.3 METs, Compendium code 07040 |
| At a standing desk | 10 | 1.3 METs, Compendium code 11583 |
| Standing and fidgeting | 15 | 1.5 METs, Compendium code 07041 |
| Light standing work, such as a shop counter | 25 | 1.8 METs, Compendium code 11600 |
| Housework | ||
| Tidying and changing beds | 50 | 2.5 METs, Compendium code 05040 |
| Vacuuming | 65 | 3 METs, Compendium code 05043 |
| Cleaning the house, general | 75 | 3.3 METs, Compendium code 05030 |
| Mopping | 85 | 3.5 METs, Compendium code 05021 |
| Heavy cleaning, such as washing the car | 85 | 3.5 METs, Compendium code 05020, an estimate |
| Sweeping, fast | 95 | 3.8 METs, Compendium code 05012 |
| Gardening | ||
| Light gardening | 35 | 2 METs, Compendium code 08066 |
| Gardening, moderate effort | 95 | 3.8 METs, Compendium code 08245 |
| Raking leaves | 100 | 4 METs, Compendium code 08160 |
| Weeding | 120 | 4.5 METs, Compendium code 08240 |
| Digging | 130 | 5 METs, Compendium code 08050 |
| Mowing, walking behind the mower | 150 | 5.5 METs, Compendium code 08095 |
Each figure uses the activity’s cost from the 2024 Compendium of Physical Activities, per kg of your body weight, counting only the part above resting. The Compendium’s values come from published studies, except three it marks as estimates, shown as “an estimate”. Housework, gardening and time on your feet are already part of the everyday level on the TDEE calculator.
Short answers
How do you work out calories burned?
Take the activity’s cost in METs from the Compendium. Each MET above 1 is 3.5 ml of oxygen per kg of body weight a minute, about 1 kcal per kg an hour, so the extra is roughly (METs − 1) × your weight in kg × hours. A brisk 30-minute walk at 4.8 METs adds about 130 kcal for a 65 kg woman.
What is a MET?
A MET is a unit of effort: 1 MET is 3.5 ml of oxygen per kg of body weight a minute, a standard resting rate, so 4 METs is four times that. Real resting rates are usually lower: in 769 adults they averaged 0.84 kcal per kg an hour against the standard 1 (Byrne, 2005). So this calculator uses the standard for the activity, as the Compendium defines it, and your own resting rate for what you’d burn anyway.
Which activity burns the most calories?
Of the activities here, running at 6 min/mile has the highest cost, 14.8 METs. For a 65 kg woman, 30 minutes adds about 460 kcal.
How accurate is a calories burned calculator?
It gives a sound average, not your exact burn. Most of the Compendium’s values come from published studies, but people doing the same activity differ, and published walking equations alone can differ by up to about a third for the same walk (Weyand, 2021).
Sources
Checked against each source on 22 and 23 October 2026
- Herrmann SD, et al. (2024). 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci 13(1):6–12. PMID 38242596
- Byrne NM, et al. (2005). Metabolic equivalent: one size does not fit all. J Appl Physiol 99(3):1112–9. PMID 15831804
- Weyand PG, et al. (2021). Real-world walking economy: can laboratory equations predict field energy expenditure? J Appl Physiol 131(4):1272–85. PMID 34410843
- Careau V, et al. (2021). Energy compensation and adiposity in humans. Curr Biol 31(20):4659–66. PMID 34453886
- Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2):241–7. PMID 2305711