Calories Burned Calculator
Estimate calories burned for 40+ activities using published MET (metabolic equivalent) values.
Activity
Walking — slow (2 mph)
Walking — moderate (3 mph)
Walking — fast (3.5 mph)
Walking — hills
Hiking
Running 5 mph (12 min/mi)
Running 6 mph (10 min/mi)
Running 7 mph (8.5 min/mi)
Running 8 mph (7.5 min/mi)
Running 10 mph (6 min/mi)
Cycling — light (10–12 mph)
Cycling — moderate (12–14 mph)
Cycling — vigorous (16–19 mph)
Spinning class
Swimming — slow laps
Swimming — moderate
Swimming — vigorous
Weightlifting — general
Weightlifting — intense
HIIT
CrossFit
Yoga — hatha
Yoga — vinyasa/power
Pilates
Elliptical — moderate
Rowing machine — moderate
Jump rope
Basketball
Soccer
Tennis — singles
Volleyball
Golf — walking with clubs
American football
Baseball / softball
Dancing — general
Zumba
Martial arts (karate, judo)
House cleaning
Gardening
Yard work / mowing
Cooking
Shopping
Sexual activity (general)
Driving
Desk work / office
Sleeping
Standing quietly
Duration (minutes)
MET values come from the 2011 Compendium of Physical Activities. Calories burned = MET × weight(kg) × time(hours). Heavier people and higher-intensity activities burn more calories.