Calories Burned Calculator — 40+ Activities
Last reviewed: April 2026
The calories burned calculator uses MET (Metabolic Equivalent of Task) values — a standardized measure of exercise intensity published in the Compendium of Physical Activities — to estimate energy expenditure for over 40 different activities. A MET value of 1.0 represents the energy used at rest (sitting quietly). An activity with a MET of 6 burns approximately 6 times as many calories per minute as sitting still. The formula multiplies MET × body weight in kilograms × duration in hours. Because body weight directly affects energy expenditure — heavier individuals burn more calories doing the same activity — your weight is a key input. Results are estimates; actual calorie burn varies with fitness level, age, terrain, and movement efficiency.
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Calories = MET × weight (kg) × duration (hours)Source: Ainsworth BE et al., "2011 Compendium of Physical Activities," Medicine & Science in Sports & Exercise. MET values represent moderate/typical intensity for each activity.
All Activities — Sorted by Calories Burned Per Hour at Your Weight
| Activity | Category | MET | Cal/hr (your weight) | Intensity |
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How MET Values Calculate Calorie Burn
Every activity in this calculator is assigned a MET (Metabolic Equivalent of Task) value from the Compendium of Physical Activities (Ainsworth et al., 2011) — the most comprehensive database of exercise energy costs available. The formula is:
Calories burned = MET × body weight (kg) × duration (hours)
One MET equals the energy your body uses at complete rest — roughly 1 calorie per kilogram of body weight per hour. An activity with a MET of 4 requires four times the energy of sitting still. Running at 6 mph carries a MET of approximately 9.8; slow walking is around 2.8. Because body weight is a direct multiplier in the formula, a heavier person burns more calories performing the same activity for the same duration — not because they work harder, but because there is more mass in motion.
MET values represent average energy costs measured across study participants. Your actual burn will differ based on fitness level, age, body composition, terrain, and movement efficiency. Use these estimates for general reference and relative comparisons between activities, not as precise dietary targets.
What Burns the Most Calories in 30 Minutes
High-intensity activities generate the most calorie burn per unit of time. For a 155 lb (70 kg) person exercising for 30 minutes, here is how common activities compare:
High burn (250–350+ calories): Running at 6 mph (MET ≈ 9.8), vigorous cycling, rowing machine, jump rope, and high-intensity interval training (HIIT) all fall in this range.
Moderate burn (150–250 calories): Swimming, elliptical at moderate effort, aerobics classes, and cycling at a casual-to-moderate pace.
Lower burn (80–150 calories): Brisk walking (MET ≈ 3.5–4.3), light yoga, stretching, and casual cycling.
The activity you can sustain consistently will always outperform a theoretically optimal option you do infrequently. Finding something sustainable over weeks and months matters more than maximizing MET in a single session.
How Your Body Weight Affects Calorie Burn
Because the formula multiplies MET by body weight, heavier individuals burn more calories performing the same activity for the same duration. A 200 lb (91 kg) person burns approximately 29% more calories per hour of walking than a 155 lb (70 kg) person doing identical work at the same pace — not because their effort differs, but because there is more mass in motion.
This relationship also means that as you lose weight, your calorie burn per workout gradually decreases. A person who drops from 200 lbs to 170 lbs maintaining the same exercise routine will burn fewer calories per session. This is one reason weight loss tends to plateau — the deficit that drove early progress narrows as the body gets lighter. Increasing workout duration, adding intensity, or adjusting calorie intake can help sustain progress.
For a full picture of how activity and weight interact with your total daily energy needs, see our TDEE & Calorie Calculator.
Frequently Asked Questions
How many calories do I burn per day doing nothing?
The calories you burn at rest — your basal metabolic rate (BMR) — depend primarily on your weight, height, age, and sex. For most adults, BMR falls between about 1,200 and 2,000 calories per day. A sedentary 150 lb (68 kg) woman burns roughly 1,400–1,550 calories from BMR alone; a sedentary 180 lb (82 kg) man typically burns around 1,700–1,900. This resting burn fuels breathing, circulation, digestion, temperature regulation, and cellular maintenance. Our TDEE & Calorie Calculator estimates your total daily expenditure including activity level.
What exercise burns the most calories in 30 minutes?
Running at 6 mph (MET ≈ 9.8) burns roughly 340 calories in 30 minutes for a 155 lb (70 kg) person. Vigorous rowing, jump rope, cycling at high effort, and HIIT produce comparable results. Lower-intensity activities like brisk walking (MET ≈ 3.5) yield around 120–150 calories in the same time for the same person. That said, the most effective exercise is the one you actually do consistently — sustainable effort over months beats maximum intensity you cannot maintain.
How accurate is a calorie burn calculator?
MET-based estimates are a useful reference but carry meaningful individual variation. MET values from the Compendium of Physical Activities (Ainsworth et al., 2011) reflect average energy expenditure across study populations — your fitness level, body composition, terrain, and movement efficiency can shift the actual number by ±10–30%. A trained runner burns fewer calories at the same pace as an untrained person because their mechanics are more efficient. Use these figures for general awareness and activity comparisons, not as precise targets for dietary planning.
Does losing weight mean I burn fewer calories exercising?
Generally, yes — a lighter body moves less total mass and burns fewer calories per hour at the same activity level. This is one reason weight-loss progress can slow over time: as the body gets lighter, the same workout produces a smaller calorie deficit. Maintaining muscle mass through resistance training can partially offset this by keeping your resting metabolic rate higher. A registered dietitian can help you recalibrate calorie targets as your weight changes.
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Sources & Methodology
Formula: Calories burned = MET × body weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) quantifies the energy cost of physical activities relative to rest (1 MET = oxygen consumption at rest).
Source: Ainsworth BE, Haskell WL, et al. (2011). 2011 Compendium of Physical Activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 43(8):1575–1581. MET values represent average energy expenditure — actual calorie burn varies by individual fitness level, body composition, and exercise technique.
Last reviewed: April 2026