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Calories burned calculator by activity

Short answer

Calories burned ≈ MET × body weight in kg × hours. METs come from the 2024 Adult Compendium of Physical Activities. A 70 kg person walking briskly (4.8 METs) for an hour burns about 336 kcal, and running at 10 minutes per mile (9.3 METs) burns about 651 kcal. That total includes the calories you would burn at rest anyway.

Last reviewed 27 October 20261 published sourcesNot medical advice

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Calories burned calculator

Pick the closest activity from the 2024 Compendium of Physical Activities.

Activity

Compendium code 17200, 4.8 METs.

Units

MetricUS

Weight

Duration

min

Enter your weight and how long you were active.

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Where the MET values come from

The 2024 Adult Compendium of Physical Activities lists 1,114 activities with MET values, 912 of them measured with indirect calorimetry, and was built for adults aged 19–59 (Herrmann et al., 2024 (Compendium)). The calculator offers 26 common ones, each with its Compendium code.

Energy is MET × weight in kg × hours. The "above resting" figure subtracts 1 MET, the energy you would use sitting still for the same time.

Calories in 30 minutes
Activity	METs	60 kg	75 kg	90 kg
Walking, 2.8–3.4 mph (moderate)	3.8	114 kcal	143 kcal	171 kcal
Walking, 3.5–3.9 mph (brisk)	4.8	144 kcal	180 kcal	216 kcal
Running, 6–6.3 mph (10 min/mile)	9.3	279 kcal	349 kcal	419 kcal
Running, 7.5 mph (8 min/mile)	11.8	354 kcal	443 kcal	531 kcal
Cycling, 12–13.9 mph (moderate)	8	240 kcal	300 kcal	360 kcal
Swimming laps, freestyle, slow	5.8	174 kcal	218 kcal	261 kcal
Weight training, multiple exercises, 8–15 reps	3.5	105 kcal	131 kcal	158 kcal
HIIT (burpees, Tabata), vigorous	11	330 kcal	413 kcal	495 kcal
Rowing machine, under 100 W, moderate	5	150 kcal	188 kcal	225 kcal
Yoga, Hatha	2.3	69 kcal	86 kcal	103 kcal

MET × kg × 0.5 h, total energy including rest. METs from the 2024 Adult Compendium (pacompendium.com).

Putting it to use

Add exercise to your daily needs with the TDEE calculator, or see how much a lasting change in intake or activity moves your weight with the calorie deficit calculator. For running, the pace calculator finds the MET for your exact speed.

Let your watch keep the tally

Reps shows your weekly training load building in real time from your Apple Watch workouts, and flags a spike before it turns into overtraining.

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Common questions

What is a MET?

A metabolic equivalent is the energy cost of an activity as a multiple of resting. 1 MET is about 3.5 mL of oxygen per kg per minute, roughly 1 kcal per kg per hour, so a 4.8 MET walk burns about 4.8 times what you would sitting still.

Why is my Apple Watch number different?

Apple Watch shows active calories, which leaves out what you would have burned at rest. This calculator's main figure is total calories; the "above resting" figure is closer to what the watch reports as active.

How accurate are MET calorie estimates?

They are averages. The 2024 Compendium replaced estimated values with measured ones where possible and is tailored to adults aged 19–59, but your fitness, technique and body composition still change what an activity costs you.

Sources

Figures on this page were checked against these publications on 27 October 2026.

Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6–12. doi.org/10.1016/j.jshs.2023.10.010

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