Calories burned by activity — full chart
Every activity we cover, ranked by intensity (MET). Pick a duration and compare four body weights side by side. Each row links to the calculator where you can enter your own weight, pace and time.
Duration
| Activity | Intensity | MET | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|---|
| Running Calories Calculator | Running, 10.0 mph (6 min/mile) | 14.5 | 457 | 533 | 609 | 685 |
| Swimming Calories Calculator | Butterfly | 13.8 | 435 | 507 | 580 | 652 |
| Treadmill Calories Calculator | Running 7.5 mph | 13 | 410 | 478 | 546 | 614 |
| Jump Rope Calories Calculator | Fast, over 120 skips/min | 12.3 | 387 | 452 | 517 | 581 |
| Cycling Calories Calculator | Racing, over 20 mph | 12 | 378 | 441 | 504 | 567 |
| Rowing Calories Calculator | Competitive rowing | 12 | 378 | 441 | 504 | 567 |
| HIIT Calories Calculator | HIIT, all-out | 12 | 378 | 441 | 504 | 567 |
| Kettlebell Calories Calculator | Vigorous kettlebell workout | 12 | 378 | 441 | 504 | 567 |
| Running Calories Calculator | Running, 8.0 mph (7.5 min/mile) | 11.8 | 372 | 434 | 496 | 558 |
| Jump Rope Calories Calculator | Moderate, 100–120 skips/min | 11.8 | 372 | 434 | 496 | 558 |
| Running Calories Calculator | Running, 7.0 mph (8.5 min/mile) | 11 | 347 | 404 | 462 | 520 |
| Running Calories Calculator | Trail running | 11 | 347 | 404 | 462 | 520 |
| Swimming Calories Calculator | Breaststroke | 10.3 | 324 | 379 | 433 | 487 |
| Cycling Calories Calculator | Vigorous, 16–19 mph | 10 | 315 | 368 | 420 | 473 |
| HIIT Calories Calculator | HIIT, vigorous | 10 | 315 | 368 | 420 | 473 |
| Treadmill Calories Calculator | Running 6.0 mph | 9.8 | 309 | 360 | 412 | 463 |
| Running Calories Calculator | Running, 6.0 mph (10 min/mile) | 9.8 | 309 | 360 | 412 | 463 |
| Swimming Calories Calculator | Freestyle, vigorous | 9.8 | 309 | 360 | 412 | 463 |
| Kettlebell Calories Calculator | Moderate kettlebell workout | 9.8 | 309 | 360 | 412 | 463 |
| Swimming Calories Calculator | Backstroke | 9.5 | 299 | 349 | 399 | 449 |
| Stair Climbing Calories Calculator | Stair machine / StairMaster | 9 | 284 | 331 | 378 | 425 |
| Stair Climbing Calories Calculator | Fast pace | 8.8 | 277 | 323 | 370 | 416 |
| Jump Rope Calories Calculator | Slow, under 100 skips/min | 8.8 | 277 | 323 | 370 | 416 |
| Cycling Calories Calculator | Mountain biking | 8.5 | 268 | 312 | 357 | 402 |
| Cycling Calories Calculator | Stationary / spin class | 8.5 | 268 | 312 | 357 | 402 |
| Rowing Calories Calculator | Vigorous effort | 8.5 | 268 | 312 | 357 | 402 |
| Treadmill Calories Calculator | Running 5.0 mph | 8.3 | 261 | 305 | 349 | 392 |
| Running Calories Calculator | Jogging, 5.0 mph (12 min/mile) | 8.3 | 261 | 305 | 349 | 392 |
| Swimming Calories Calculator | Freestyle, moderate | 8.3 | 261 | 305 | 349 | 392 |
| Cycling Calories Calculator | Moderate, 12–14 mph | 8 | 252 | 294 | 336 | 378 |
| Stair Climbing Calories Calculator | Moderate pace | 8 | 252 | 294 | 336 | 378 |
| HIIT Calories Calculator | Circuit training, moderate | 8 | 252 | 294 | 336 | 378 |
| Hiking Calories Calculator | Steep uphill hiking | 8 | 252 | 294 | 336 | 378 |
| Elliptical Calories Calculator | Vigorous effort | 7 | 221 | 257 | 294 | 331 |
| Rowing Calories Calculator | Moderate effort | 7 | 221 | 257 | 294 | 331 |
| Hiking Calories Calculator | Hiking with a backpack | 7 | 221 | 257 | 294 | 331 |
| Walking Calories Calculator | Race walking | 6.5 | 205 | 239 | 273 | 307 |
| Treadmill Calories Calculator | Walking 3.0 mph at 5% incline | 6 | 189 | 221 | 252 | 284 |
| Swimming Calories Calculator | Leisurely swimming | 6 | 189 | 221 | 252 | 284 |
| Weight Lifting Calories Calculator | Vigorous effort | 6 | 189 | 221 | 252 | 284 |
| Hiking Calories Calculator | Cross-country hiking | 6 | 189 | 221 | 252 | 284 |
| Cycling Calories Calculator | Leisurely, under 10 mph | 5.8 | 183 | 213 | 244 | 274 |
| Walking Calories Calculator | Hill walking, 5% grade | 5.3 | 167 | 195 | 223 | 250 |
| Elliptical Calories Calculator | Moderate effort | 5 | 158 | 184 | 210 | 236 |
| Weight Lifting Calories Calculator | Moderate effort | 5 | 158 | 184 | 210 | 236 |
| Yoga Calories Calculator | Bikram / hot yoga | 5 | 158 | 184 | 210 | 236 |
| Walking Calories Calculator | Very brisk, 4.5 mph | 4.8 | 151 | 176 | 202 | 227 |
| Treadmill Calories Calculator | Walking 4.0 mph (brisk, flat) | 4.3 | 135 | 158 | 181 | 203 |
| Walking Calories Calculator | Brisk walk, 4.0 mph | 4.3 | 135 | 158 | 181 | 203 |
| Elliptical Calories Calculator | Light effort | 4 | 126 | 147 | 168 | 189 |
| Stair Climbing Calories Calculator | Slow pace | 4 | 126 | 147 | 168 | 189 |
| Yoga Calories Calculator | Vinyasa / flow yoga | 4 | 126 | 147 | 168 | 189 |
| Yoga Calories Calculator | Power yoga | 4 | 126 | 147 | 168 | 189 |
| Treadmill Calories Calculator | Walking 3.0 mph (flat) | 3.5 | 110 | 129 | 147 | 165 |
| Walking Calories Calculator | Moderate walk, 3.0 mph | 3.5 | 110 | 129 | 147 | 165 |
| Rowing Calories Calculator | Light effort | 3.5 | 110 | 129 | 147 | 165 |
| Weight Lifting Calories Calculator | Light / general lifting | 3.5 | 110 | 129 | 147 | 165 |
| Hiking Calories Calculator | Flat trail walking | 3.5 | 110 | 129 | 147 | 165 |
| Walking Calories Calculator | Slow walk, 2.0 mph | 2.8 | 88 | 103 | 118 | 132 |
| Yoga Calories Calculator | Hatha yoga | 2.5 | 79 | 92 | 105 | 118 |
Values are kilocalories (kcal). Formula: MET × 3.5 × body weight (kg) ÷ 200 × minutes, from the ACSM metabolic equation with MET values from the Compendium of Physical Activities.
Real-world burn varies with heart rate, fitness and efficiency; a wearable that measures heart rate will be more accurate than any table. Treat these numbers as a way to compare activities, not as a precise measurement.
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