Calories Burned Calculator for 100+ activities

Key takeaways

• The 2024 Adult Compendium lists 1,114 activities for ages 19 to 59, most with lab-measured MET values.^[1]
• One MET is about 1 calorie per kilogram of body weight per hour.^[3]
• None of seven popular wrist devices estimated calories burned with an error below 20% in a lab study.^[4]
• 150 to 250 minutes a week of moderate activity brings only modest weight loss on its own; combining activity with eating changes does more.^[5]

In short: This calories burned calculator estimates the energy you use in more than 100 activities, from walking and swimming to gardening and dancing. It multiplies the activity’s MET value from the Compendium of Physical Activities by your weight and the time you spend. Heavier bodies and harder efforts burn more. The result is a fair average for adults, not an exact count for you.

Calories burned calculator

Units

US (lb, ft, in)Metric (kg, cm)

ActivityWalking, under 2 mph, very slowWalking pad or under-desk treadmill, 1 mph or lessWalking, 2.0 mph, slowWalking, 2.5 mphWalking pad, 2.5 to 3 mphWalking, 3.0 mph, moderate paceWalking, 3.5 mph, briskWalking, 4.0 mph, very briskWalking, 4.5 mph, very fastWalking uphill, 3.5 mph, 1-5% gradeWalking uphill, 6-10% gradeWalking the dogNordic walking with poles, 2.5-3.5 mphRace walkingClimbing stairs, slow paceClimbing stairs, fast paceJogging, generalRunning, 4 mph (15 min/mile)Running, 5 mph (12 min/mile)Running, 5.5-5.8 mph (about 10.5 min/mile)Running, 6 mph (10 min/mile)Running, 6.7 mph (9 min/mile)Running, 7 mph (8.5 min/mile)Running, 7.5 mph (8 min/mile)Running, 8 mph (7.5 min/mile)Running, 9 mph (6.5 min/mile)Running, 10 mph (6 min/mile)Running, cross-country or trailBicycling, leisure, under 10 mphBicycling, 10-11.9 mph, light effortBicycling, 12-13.9 mph, moderate effortBicycling, 14-15.9 mph, vigorous effortBicycling, 16-19 mph, racingBicycling to work, self-selected paceMountain biking, generalStationary bike, generalStationary bike, very light (50 W)Stationary bike, moderate (101-125 W)Stationary bike, vigorous (151-199 W)Indoor cycling (spin) classElliptical trainer, moderate effortStair-step machine, generalRowing machine, light to moderateRowing machine, 100 watts, moderateRowing machine, 150 watts, vigorousStrength training (weights or machines), moderateStrength training, vigorousCircuit training (including kettlebells), vigorousBody-weight exercises, light (home exercise)Body-weight exercises (push-ups, sit-ups), moderateBody-weight exercises (burpees, jumping jacks), vigorousAerobics class, low impactAerobics class, high impactStep aerobics, 6-8 inch stepJumping rope, slowJumping rope, moderateBoxing, punching bagMartial arts, slower paceMartial arts, moderate paceYoga, HathaYoga, powerPilates, generalStretching, mildTai chi or qigongSwimming, leisurely, not lapsSwimming laps, freestyle, light to moderateSwimming laps, freestyle, fastSwimming, backstroke, generalSwimming, breaststroke, generalSwimming, butterflyTreading water, moderateWater aerobicsWater walking, moderateBasketball, gameBasketball, generalSoccer, casualSoccer, competitiveTennis, singlesTennis, doublesGolf, walking and carrying clubsGolf, using a power cartVolleyball, non-competitiveVolleyball, beachBadminton, socialSoftball or baseball, generalBowlingTable tennisRacquetball, generalFrisbee, generalHiking, cross-countryBackpackingRock or wall climbing, low to moderate difficultyRock climbing, high difficultyKayaking, moderate effortCanoeing or rowing, for pleasureStand-up paddleboardingSurfing, body or boardHorseback riding, generalSkateboarding, generalRoller skatingIce skating, generalDownhill skiing, moderate effortCross-country skiing, moderateSnowshoeing, moderateBallroom dancing, slowBallroom dancing, fastDancing: salsa, swing, Latin, belly danceBallet, modern or jazz classHouse cleaning, general, moderate effortVacuumingMoppingWashing dishes, standingCooking or preparing foodLaundry, folding or hangingGrocery shopping with a cartCarrying groceries upstairsMoving furniture or boxesPlaying with children, moderate (walking, running)Gardening, generalMowing the lawn, walk-behind power mowerMowing the lawn, push hand mowerRaking the lawn or leavesShoveling snow by hand, moderateShoveling snow by hand, vigorousWashing the carSitting, office or computer workStanding, light work (standing desk)Driving a carSitting quietly, watching TVSleeping

Durationminutes

Current weightlb

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Educational estimate, not medical advice. Talk with a healthcare professional before changing how you eat, move or take medicines.

How this works

Each activity has a MET value (metabolic equivalent): how many times more energy it uses than sitting still. 1 MET is about 1 calorie per kilogram of body weight per hour.

Calories burned = MET × weight in kg × hours. "Above resting" subtracts the 1 MET you would burn anyway.

Limits

• MET values are averages for adults; fitness, technique, terrain, heat and effort change the real number.
• Fitness watches and gym machines often show higher numbers than these estimates.
• Exercise helps most with keeping weight off and with health; on its own it usually causes a modest loss.

Sources

1. 2024 Adult Compendium of Physical Activities (Herrmann et al.)
2. Herrmann SD et al. 2024 Adult Compendium of Physical Activities. J Sport Health Sci 2024;13:6-12

Where the numbers come from

The Compendium of Physical Activities is the reference researchers use to put an energy cost on everyday activities. It was first published in 1993 and has been updated three times. The latest edition, the 2024 Adult Compendium, lists 1,114 activities for adults aged 19 to 59, most of them with values measured in the lab rather than estimated; a separate Older Adult Compendium covers people 60 and over. One MET equals about 1 calorie per kilogram of body weight per hour, the energy of sitting quietly, so an activity of 4 METs uses about four times that.

Examples: 30 minutes of common activities

MET values from the 2024 Adult Compendium; totals include resting energy and are rounded.

Activity (Compendium code)	MET	155 lb (70 kg)	200 lb (91 kg)
Hatha yoga (02150)	2.3	about 81 cal	about 104 cal
Weight training, 8-15 reps (02054)	3.5	about 123 cal	about 159 cal
Walking, 2.8-3.4 mph (17190)	3.8	about 134 cal	about 172 cal
Gardening, moderate effort (08245)	3.8	about 134 cal	about 172 cal
Walking, 3.5-3.9 mph, brisk (17200)	4.8	about 169 cal	about 218 cal
Elliptical, moderate effort (02048)	5.0	about 176 cal	about 227 cal
Swimming laps, freestyle, slow (18240)	5.8	about 204 cal	about 263 cal
Cycling, 12-13.9 mph (01030)	8.0	about 281 cal	about 363 cal
Running, 6-6.3 mph (12050)	9.3	about 327 cal	about 422 cal

Hatha yoga81 kcal

Weight training, 8-15 reps123 kcal

Walking, 2.8-3.4 mph134 kcal

Gardening, moderate134 kcal

Brisk walking, 3.5-3.9 mph169 kcal

Elliptical, moderate176 kcal

Swimming laps, slow freestyle204 kcal

Cycling, 12-13.9 mph281 kcal

Running, 6-6.3 mph327 kcal

Estimated calories in 30 minutes for a 155 lb (70 kg) adult

Item	Value
Hatha yoga	81 kcal
Weight training, 8-15 reps	123 kcal
Walking, 2.8-3.4 mph	134 kcal
Gardening, moderate	134 kcal
Brisk walking, 3.5-3.9 mph	169 kcal
Elliptical, moderate	176 kcal
Swimming laps, slow freestyle	204 kcal
Cycling, 12-13.9 mph	281 kcal
Running, 6-6.3 mph	327 kcal

Estimates: MET x 70.3 kg x 0.5 hour, from the table above. Your own number depends on your weight and effort.

Source: 2024 Adult Compendium of Physical Activities (MET values) (checked on October 6, 2026)

Small activities add up too. For a 155-pound person, a 30-minute brisk walk (4.8 METs), 20 minutes of gardening (3.8) and 10 minutes of climbing stairs at a slow pace (4.5) together use roughly 310 calories, about 240 of them above what sitting would have used.

Walking pads and treadmill desks

Slow walking while you work adds up over a day. The 2024 Compendium gives 2.0 METs for a treadmill desk at 1 mph or less and 2.8 METs at 1 to 2 mph; a regular treadmill at 2.5 to 2.9 mph is 3.5 METs and 3.0 to 3.4 mph is 3.8. For comparison, sitting at a computer and typing at a standing desk are both 1.3 METs, so standing alone burns little extra; it is the walking that counts. An hour at 1 to 2 mph comes to roughly 200 calories for a 155-pound person. Our guide to walking pads compares models, and the walking guide has a plan to build up.

1.3Sitting, computer work

1.3Standing desk, typing

2Treadmill desk, 1 mph or less

2.8Treadmill desk, 1-2 mph

3.5Treadmill, 2.5-2.9 mph

3.8Treadmill, 3.0-3.4 mph

Desk and treadmill options compared (MET values)

Item	Value
Sitting, computer work	1.3
Standing desk, typing	1.3
Treadmill desk, 1 mph or less	2
Treadmill desk, 1-2 mph	2.8
Treadmill, 2.5-2.9 mph	3.5
Treadmill, 3.0-3.4 mph	3.8

1 MET is about the energy of sitting quietly; standing adds little, walking adds more.

Source: 2024 Adult Compendium of Physical Activities (checked on October 6, 2026)

Why your watch may show a different number

Fitness watches and gym machines estimate calories from heart rate and movement, and they are often off. In a Stanford study of seven popular wrist devices tested against lab measurements, none estimated energy use with an error below 20%, even though most measured heart rate well. Errors were larger for walking. Use any device’s calorie number to compare your own days, not as a figure to eat back.

Exercise and weight loss: what to expect

Activity is great for health, mood and keeping weight off, but on its own it usually brings modest weight loss. The American College of Sports Medicine found that 150 to 250 minutes a week of moderate activity produces only modest loss, with more activity, or activity combined with eating changes, doing more. The U.S. Physical Activity Guidelines recommend at least 150 to 300 minutes of moderate activity a week plus strength work on two or more days. Pick activities you enjoy, because the one you keep doing burns the most over a year. Our exercise hub covers options for every fitness level, including strength training.

Using the result in your plan

Your daily activity level already feeds into the calorie calculator and the TDEE calculator, so you do not need to add exercise twice. Use this tool to compare activities, to see what a new habit adds, or to understand why a plateau happened when your routine changed. For the bigger picture, see metabolism and weight and our how to lose weight hub.

Questions to ask a professional

• What kinds and amounts of activity are safe for me right now?
• Are there activities I should avoid because of my joints, heart or other conditions?
• How can I combine activity with eating changes for the best results?
• How much strength training should I do to protect muscle while losing weight?

Frequently asked questions

How many calories does walking burn?

It depends on speed and your weight. At 2.8 to 3.4 mph (3.8 METs), a 155-pound person burns about 134 calories in 30 minutes, and a 200-pound person about 172.

Does the calculator include the calories I would burn anyway?

The main result is the total for the activity, including resting energy. The "above resting" figure subtracts the 1 MET you would use sitting still, which is the extra the activity adds.

Are MET values accurate for older adults?

The 2024 Adult Compendium is built for ages 19 to 59. A separate Older Adult Compendium covers people 60 and over, and values can differ.

Should I eat back the calories I burn?

If you used an activity level in a calorie calculator, your usual exercise is already counted. Extra exercise can be partly eaten back while you watch your weight trend.

References

1. Herrmann SD, Willis EA, Ainsworth BE, 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. doi:10.1016/j.jshs.2023.10.010 · PMID 38242596 (accessed October 7, 2026) Review
2. 2024 Adult Compendium (activity lists and PDF). Compendium of Physical Activities, 2024. (accessed October 7, 2026) Other
3. Unit Conversions. Compendium of Physical Activities. (accessed October 6, 2026) Other
4. Shcherbina A, Mattsson CM, Waggott D, et al.. Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. Journal of Personalized Medicine, 2017. doi:10.3390/jpm7020003 · PMID 28538708 (accessed October 7, 2026) Other
5. Donnelly JE, Blair SN, Jakicic JM, et al.. American College of Sports Medicine Position Stand: Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 2009. doi:10.1249/MSS.0b013e3181949333 · PMID 19127177 (accessed October 7, 2026) Society statement
6. Physical Activity Guidelines for Americans, 2nd edition: top 10 things to know. U.S. Department of Health and Human Services (ODPHP). (accessed October 7, 2026) Guideline

Facts checked on October 6, 2026

Educational information, not medical advice. Talk with a qualified healthcare professional about your own situation. In an emergency call 911.