Choose an activity, enter how long you did it and your weight. The calculator uses MET values from the Compendium of Physical Activities.
| Activity | MET | 60 kg | 75 kg | 90 kg |
|---|---|---|---|---|
| Walking, slow (3.2 km/h, 2 mph) | 2.8 | 88 | 110 | 132 |
| Walking, moderate (4.8 km/h, 3 mph) | 3.5 | 110 | 138 | 165 |
| Walking, brisk (5.6 km/h, 3.5 mph) | 4.3 | 135 | 169 | 203 |
| Walking, very brisk (6.4 km/h, 4 mph) | 5.0 | 158 | 197 | 236 |
| Hiking | 6.0 | 189 | 236 | 284 |
| Climbing stairs, fast | 8.8 | 277 | 347 | 416 |
| Running, 8 km/h (5 mph) | 8.3 | 261 | 327 | 392 |
| Running, 9.7 km/h (6 mph) | 9.8 | 309 | 386 | 463 |
| Running, 11.3 km/h (7 mph) | 11.0 | 346 | 433 | 520 |
| Running, 12.9 km/h (8 mph) | 11.8 | 372 | 465 | 558 |
| Cycling, leisure (under 16 km/h) | 4.0 | 126 | 158 | 189 |
| Cycling, moderate (19–22 km/h) | 8.0 | 252 | 315 | 378 |
| Stationary bike, moderate | 6.8 | 214 | 268 | 321 |
| Swimming, freestyle, moderate | 5.8 | 183 | 228 | 274 |
| Swimming, freestyle, fast | 9.8 | 309 | 386 | 463 |
| Elliptical trainer | 5.0 | 158 | 197 | 236 |
| Rowing machine, moderate | 7.0 | 220 | 276 | 331 |
| Jumping rope | 11.8 | 372 | 465 | 558 |
| Aerobics, high impact | 7.3 | 230 | 287 | 345 |
| Dancing, fast (ballroom) | 5.5 | 173 | 217 | 260 |
| Yoga (hatha) | 2.5 | 79 | 98 | 118 |
| Pilates | 3.0 | 94 | 118 | 142 |
| Weight training, moderate | 3.5 | 110 | 138 | 165 |
| Weight training, vigorous | 6.0 | 189 | 236 | 284 |
| Tennis, singles | 8.0 | 252 | 315 | 378 |
| Soccer, casual | 7.0 | 220 | 276 | 331 |
| Basketball | 6.5 | 205 | 256 | 307 |
| Housework, general cleaning | 3.3 | 104 | 130 | 156 |
| Gardening | 3.8 | 120 | 150 | 180 |
kcal for 30 minutes; MET values from the 2011 Compendium of Physical Activities.
A MET (metabolic equivalent) compares an activity with resting: 1 MET is the energy you use sitting quietly, and brisk walking is about 4.3 METs. Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes.
These are averages for adults. Fitness level, terrain, technique and body composition change the real number, and fitness trackers often overestimate it — use the result as a guide.
About 350–450 kcal for a 70 kg adult, depending on pace — 10,000 steps take roughly 80–100 minutes of walking.
Moving a larger body takes more energy, so the same activity burns more calories as body weight increases — that is why the formula includes your weight.
If you are trying to lose weight, eat back only part of them, if any: exercise estimates are approximate and easy to overestimate.
Methodology last reviewed: 2026-10-03 · For general information only; not a substitute for advice from a doctor or dietitian. Not for pregnancy or people under 18.
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