Calories Burned by Activity: Chart and Calculator
Last updated
How many calories does an activity burn? Each page below shows estimates by body weight and duration, calculated from the MET values in the 2024 Adult Compendium of Physical Activities, a research catalogue of the energy cost of physical activities.
Calorie calculator
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes. One MET is roughly the energy you use sitting quietly.
All activities
MET range and estimated kcal for a 150 lb (68 kg) adult in 30 minutes.
| Activity | MET | kcal, 30 min, 150 lb |
|---|---|---|
| Running | 6.5 to 14.8 | 232 to 529 |
| Jogging | 3.3 to 7.5 | 118 to 268 |
| Walking | 2.3 to 7.0 | 82 to 250 |
| Brisk Walking | 4.8 to 7.0 | 171 to 250 |
| Incline Treadmill Walking | 3.8 to 8.8 | 136 to 314 |
| Treadmill Walking | 3.0 to 6.8 | 107 to 243 |
| Hiking | 3.8 to 7.8 | 136 to 279 |
| Rucking | 3.5 to 10.0 | 125 to 357 |
| Stair Climbing | 4.5 to 15.0 | 161 to 536 |
| Stair Climber Machine | 9.3 | 332 |
| Cycling | 3.5 to 12.0 | 125 to 429 |
| Stationary Bike | 4.0 to 10.8 | 143 to 386 |
| Spin Class | 8.8 to 9.0 | 314 to 321 |
| Mountain Biking | 8.5 to 14.0 | 304 to 500 |
| Swimming | 4.8 to 13.8 | 171 to 493 |
| Treading Water | 3.5 to 9.8 | 125 to 350 |
| Water Aerobics | 3.8 to 7.5 | 136 to 268 |
| Rowing Machine | 5.0 to 14.0 | 179 to 500 |
| Kayaking | 5.0 | 179 |
| Stand-Up Paddleboarding | 3.8 to 9.8 | 136 to 350 |
| Elliptical Trainer | 5.0 to 9.0 | 179 to 321 |
| Jumping Rope | 8.3 to 12.3 | 296 to 439 |
| HIIT | 7.0 to 11.0 | 250 to 393 |
| Burpees | 7.5 to 11.0 | 268 to 393 |
| Jumping Jacks | 7.5 | 268 |
| Mountain Climbers | 11.0 | 393 |
| Circuit Training | 3.5 to 7.5 | 125 to 268 |
| Weight Lifting | 3.5 to 6.0 | 125 to 214 |
| Bodyweight Exercises | 3.0 to 7.5 | 107 to 268 |
| Planks and Core Work | 2.8 | 100 |
| Kettlebell Swings | 7.5 to 9.8 | 268 to 350 |
| Boxing | 5.8 to 12.3 | 207 to 439 |
| Kickboxing | 7.3 to 10.3 | 261 to 368 |
| Martial Arts | 5.3 to 11.3 | 189 to 404 |
| Basketball | 5.0 to 8.0 | 179 to 286 |
| Soccer | 7.0 to 9.5 | 250 to 339 |
| Tennis | 4.5 to 8.0 | 161 to 286 |
| Badminton | 5.5 to 9.0 | 196 to 321 |
| Volleyball | 3.0 to 8.0 | 107 to 286 |
| Racquetball and Squash | 7.0 to 12.0 | 250 to 429 |
| Golf | 3.5 to 4.5 | 125 to 161 |
| Rock Climbing | 5.8 to 8.8 | 207 to 314 |
| Skateboarding | 5.0 to 8.3 | 179 to 296 |
| Rollerblading | 7.0 to 12.3 | 250 to 439 |
| Ice Skating | 5.5 to 9.0 | 196 to 321 |
| Downhill Skiing and Snowboarding | 4.3 to 8.0 | 154 to 286 |
| Cross-Country Skiing | 6.8 to 11.3 | 243 to 404 |
| Snowshoeing | 5.3 to 10.0 | 189 to 357 |
| Shoveling Snow | 5.3 to 7.5 | 189 to 268 |
| Surfing | 3.0 to 6.8 | 107 to 243 |
| Trampoline | 4.5 to 6.3 | 161 to 225 |
| Hula Hooping | 5.8 | 207 |
| Yoga | 2.3 to 4.0 | 82 to 143 |
| Tai Chi | 3.3 to 6.0 | 118 to 214 |
| Gardening | 3.8 to 5.0 | 136 to 179 |
| Mowing the Lawn | 2.5 to 6.0 | 89 to 214 |
| House Cleaning | 2.5 to 3.5 | 89 to 125 |
| Standing | 1.0 to 1.5 | 36 to 54 |
| Sleeping | 1.0 | 36 |
| Horseback Riding | 3.8 to 7.3 | 136 to 261 |
These are estimates for typical adults. Actual energy use varies from person to person, and the numbers include resting energy use.
MET values: 2024 Adult Compendium of Physical Activities, pacompendium.com. Compiled by the Training Desk. Last checked October 2026.