How are calories burned calculated?
This calculator uses MET values (Metabolic Equivalent of Task). One MET is the energy you burn at rest. An activity with a MET of 8 burns roughly 8× the calories of sitting still. The formula is:
- Calories/min = MET × 3.5 × weight(kg) ÷ 200
So a heavier person burns more calories doing the same activity, and higher-intensity activities (higher MET) burn more per minute.
MET values of common activities
- Walking (5 km/h): 3.5 · Brisk walking: 5.0 · Hiking: 6.0
- Jogging: 7.0 · Running (9.5 km/h): 9.8 · HIIT: 9.0
- Cycling (moderate): 7.5 · Swimming: 8.0 · Jump rope: 12.3
Calories burned per hour, by activity and body weight
One hour of each activity, highest intensity first, using the same MET method as the calculator. Heavier bodies burn more for the same effort, so find the column closest to your weight. For 30 minutes, halve the figure.
| Activity | MET | 50 kg 110 lb | 60 kg 132 lb | 70 kg 154 lb | 80 kg 176 lb | 90 kg 198 lb | 100 kg 220 lb |
|---|---|---|---|---|---|---|---|
| Jump rope | 12.3 | 646 | 775 | 904 | 1,033 | 1,162 | 1,292 |
| Running (12 km/h) | 11.8 | 620 | 743 | 867 | 991 | 1,115 | 1,239 |
| Cycling (vigorous) | 10 | 525 | 630 | 735 | 840 | 945 | 1,050 |
| Running (9.5 km/h) | 9.8 | 515 | 617 | 720 | 823 | 926 | 1,029 |
| HIIT / circuit | 9 | 473 | 567 | 662 | 756 | 851 | 945 |
| Stair climbing | 8.8 | 462 | 554 | 647 | 739 | 832 | 924 |
| Swimming (moderate) | 8 | 420 | 504 | 588 | 672 | 756 | 840 |
| Basketball | 8 | 420 | 504 | 588 | 672 | 756 | 840 |
| Boxing (bag) | 7.8 | 410 | 491 | 573 | 655 | 737 | 819 |
| Cycling (moderate) | 7.5 | 394 | 473 | 551 | 630 | 709 | 788 |
| Tennis | 7.3 | 383 | 460 | 537 | 613 | 690 | 767 |
| Jogging | 7 | 368 | 441 | 515 | 588 | 662 | 735 |
| Rowing machine | 7 | 368 | 441 | 515 | 588 | 662 | 735 |
| Soccer | 7 | 368 | 441 | 515 | 588 | 662 | 735 |
| Hiking | 6 | 315 | 378 | 441 | 504 | 567 | 630 |
| Cycling (leisure) | 5.8 | 305 | 365 | 426 | 487 | 548 | 609 |
| Badminton | 5.5 | 289 | 347 | 404 | 462 | 520 | 578 |
| Brisk walking (6.5 km/h) | 5 | 263 | 315 | 368 | 420 | 473 | 525 |
| Weight training | 5 | 263 | 315 | 368 | 420 | 473 | 525 |
| Elliptical | 5 | 263 | 315 | 368 | 420 | 473 | 525 |
| Dancing | 5 | 263 | 315 | 368 | 420 | 473 | 525 |
| Gardening | 4 | 210 | 252 | 294 | 336 | 378 | 420 |
| Pilates | 3.8 | 200 | 239 | 279 | 319 | 359 | 399 |
| Walking (5 km/h) | 3.5 | 184 | 221 | 257 | 294 | 331 | 368 |
| Housework / cleaning | 3.3 | 173 | 208 | 243 | 277 | 312 | 347 |
| Yoga | 3 | 158 | 189 | 221 | 252 | 284 | 315 |
How many calories does running burn per hour?
About 720 calories for a 70 kg (154 lb) person running at 9.5 km/h — and about 867 at 12 km/h. A heavier runner burns proportionally more.
How many calories does walking burn per hour?
About 257 calories at an easy 5 km/h for a 70 kg person, or 368 at a brisk 6.5 km/h.
How many calories do I burn cycling for an hour?
At a moderate pace, about 630 calories for an 80 kg rider, or 551 at 70 kg. Vigorous cycling burns about a third more.
Does this include my resting calories?
MET-based estimates include the calories you'd burn at rest during that time, so it's your total burn for the activity window.