Calculate calories burned during various physical activities
- 1.2 × medium banana (105 kcal each)
- 1.3 × medium apple (95 kcal each)
- 1.2 × plain chapati (100 kcal each)
- 0.6 × cup of cooked rice (200 kcal each)
- 0.5 × samosa (250 kcal each)
| Activity | MET | kcal |
|---|---|---|
| 11.8 | 413 | |
| 9.8 | 343 | |
| 9.8 | 343 | |
| 8.8 | 308 | |
| 8 | 280 | |
| 7.8 | 273 | |
| 7.5 | 263 | |
| 7.3 | 256 | |
| 7 | 245 | |
| 5.8 | 203 | |
| 5.5 | 193 | |
| 4.8 | 168 | |
| 4.5 | 158 | |
| 4.3 | 151 | |
| 4 | 140 | |
| 4 | 140 | |
| 3.5 | 123 | |
| 3.5 | 123 | |
| 3.3 | 116 | |
| 2.5 | 88 |
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For general information only, not medical advice. Talk to a doctor or a qualified professional about your health. Terms of use
How to Use
- Enter Your weight in kg. Use your real weight, because the burn goes up in step with it.
- Pick an Activity. There are 20, from walking and yoga to cricket and skipping, each with its MET value.
- Enter the Duration in minutes, or tap one of the quick buttons (15 to 90 min).
- The calories, the extra over resting and the hourly rate update as you type, along with rough food equivalents.
- The table below compares every activity for the same time. Tap a name to switch to it.
How exercise calories are worked out
This calories burned calculator uses MET (Metabolic Equivalent of Task) values. A MET is a standard measure of how hard an activity is compared with sitting still, where 1 MET is the energy you use at rest. The formula is:
So if you weigh 70 kg and run for 60 minutes (MET 9.8), you burn 9.8 × 70 × 1 = 686 calories. That includes the roughly 70 calories you'd have burned sitting still for the hour, so the calculator also shows the extra over resting, worked out with MET − 1.
MET values for popular activities
| Activity | MET | Cal/hr (70 kg) |
|---|---|---|
| Walking (moderate) | 3.5 | 245 |
| Yoga | 2.5 | 175 |
| Cycling (general) | 7.5 | 525 |
| Swimming laps (light to moderate) | 5.8 | 406 |
| Running (about 9.7 km/h) | 9.8 | 686 |
| HIIT | 8.0 | 560 |
| Skipping rope | 11.8 | 826 |
The MET values here and in the calculator come from the 2011 Compendium of Physical Activities, the standard reference researchers use.
What changes your actual burn
- Fitness level: trained athletes burn fewer calories for the same activity, because their bodies are more efficient.
- Heart rate: a heart rate monitor gives a more personal estimate than a MET formula.
- Temperature: working out in the heat raises calorie burn by 5–10%.
- Afterburn (EPOC): after high-intensity exercise your body keeps burning extra calories for hours. This calculator doesn't count that.