Activity reference

Calories Burned by Activity

Complete calorie-burn reference for 40+ activities at common durations (10, 15, 30, 45, 60, 90 min). Each combination is a dedicated page with per-body-weight tables. MET values from the 2011 Ainsworth Compendium — the same reference used by exercise scientists and clinicians.

Walking & hiking

Walking (2.5 mph)

98 kcal in 30 min · MET 2.8

Walking (3 mph)

123 kcal in 30 min · MET 3.5

Brisk Walking (4 mph)

175 kcal in 30 min · MET 5

Walking Uphill

210 kcal in 30 min · MET 6

Hiking

210 kcal in 30 min · MET 6

Hiking with Pack

263 kcal in 30 min · MET 7.5

Running

Jogging (5 mph)

280 kcal in 30 min · MET 8

Running (6 mph)

343 kcal in 30 min · MET 9.8

Running (7 mph)

385 kcal in 30 min · MET 11

Running (8 mph)

413 kcal in 30 min · MET 11.8

Running (10 mph)

508 kcal in 30 min · MET 14.5

Sprinting

805 kcal in 30 min · MET 23

Cycling

Cycling (Leisure)

140 kcal in 30 min · MET 4

Cycling (Moderate)

280 kcal in 30 min · MET 8

Cycling (Vigorous)

350 kcal in 30 min · MET 10

Cycling (Racing)

420 kcal in 30 min · MET 12

Spin Class

298 kcal in 30 min · MET 8.5

Mountain Biking

298 kcal in 30 min · MET 8.5

Swimming & water

Swimming (Leisure)

210 kcal in 30 min · MET 6

Freestyle Swimming

343 kcal in 30 min · MET 9.8

Butterfly Swimming

483 kcal in 30 min · MET 13.8

Water Aerobics

193 kcal in 30 min · MET 5.5

Strength & gym

Weightlifting

210 kcal in 30 min · MET 6

CrossFit

280 kcal in 30 min · MET 8

Rowing Machine

298 kcal in 30 min · MET 8.5

Elliptical

175 kcal in 30 min · MET 5

Stair Climber

308 kcal in 30 min · MET 8.8

Sports

Basketball

280 kcal in 30 min · MET 8

Soccer

350 kcal in 30 min · MET 10

Tennis (Singles)

280 kcal in 30 min · MET 8

Pickleball

158 kcal in 30 min · MET 4.5

Cricket

168 kcal in 30 min · MET 4.8

Boxing

273 kcal in 30 min · MET 7.8

Golf

151 kcal in 30 min · MET 4.3

Yoga & fitness classes

Hatha Yoga

88 kcal in 30 min · MET 2.5

Vinyasa Yoga

140 kcal in 30 min · MET 4

Pilates

105 kcal in 30 min · MET 3

Zumba

263 kcal in 30 min · MET 7.5

Everyday activity

Gardening

140 kcal in 30 min · MET 4

House Cleaning

123 kcal in 30 min · MET 3.5

Stair Climbing

308 kcal in 30 min · MET 8.8

Mowing the Lawn

193 kcal in 30 min · MET 5.5

How MET-based calorie estimates work

MET (Metabolic Equivalent of Task) is the energy cost of an activity relative to resting. 1 MET = 1 kcal per kg of body weight per hour. Walking at 3 mph is MET 3.5, so a 70 kg adult burns 3.5 × 70 = 245 kcal per hour at that pace. Each page shows the math across body weights from 50 to 100 kg.

For a custom calculation (your specific weight + duration + intensity), use the Calories Burned Calculator directly. For pace-distance-time math (walking and running), see the Walking Pace Calculator.

Track it

Stop estimating. Start tracking.

CalEye reads calories, protein, carbs, and fat from a photo of your plate — no barcode, no manual entry. Free on iOS.

Download CalEye free on iOS →