Calories Burned Calculator
Pick an activity, enter weight and minutes: calories from the 2024 Adult Compendium MET value, gross and net, with every activity compared below.
Calories burned
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Every activity, same weight and time
kcal for 70 kg over 30 minutes; the last column follows the form.
| Activity | Code | MET | kcal |
|---|---|---|---|
| Walking, less than 2.0 mph, level, strolling, very slow | 17151 | 2.3 | 80 |
| Walking, 2.0 to 2.4 mph, level, slow pace, firm surface | 17152 | 2.8 | 98 |
| Walking, 2.5 mph, firm, level surface | 17170 | 3.0 | 105 |
| Walking, 2.8 to 3.4 mph, level, moderate pace, firm surface | 17190 | 3.8 | 133 |
| Walking, 3.5 to 3.9 mph, level, brisk, firm surface, walking for exercise | 17200 | 4.8 | 168 |
| Walking, 4.0 to 4.4 mph (6.4 to 7.1 km/h), level, firm surface, very brisk pace | 17220 | 5.5 | 192 |
| Walking, 5.0 to 5.5 mph (8.8 to 8.9 km/h), level, firm surface | 17231 | 8.5 | 298 |
| Stair climbing, slow pace | 17133 | 4.5 | 158 |
| Stair climbing, fast pace, one step at a time | 17134 | 9.3 | 326 |
| Hiking or walking at a normal pace through fields and hillsides, no load | 17082 | 5.3 | 186 |
| Hiking, cross country (Taylor Code 040) | 17080 | 6.0 | 210 |
| Backpacking, hiking with a daypack, organized walking with daypack | 17012 | 7.8 | 273 |
| Jogging, general, self-selected pace | 12020 | 7.5 | 262 |
| Running, 5.0 to 5.2 mph (12 min/mile) | 12030 | 8.5 | 298 |
| Running, 6-6.3 mph (10 min/mile) | 12050 | 9.3 | 326 |
| Running, 6.7 mph (9 min/mile) | 12060 | 10.5 | 368 |
| Running, 7 mph (8.5 min/mile) | 12070 | 11.0 | 385 |
| Running, 8 mph (7.5 min/mile) | 12090 | 12.0 | 420 |
| Bicycling, <10 mph, leisure, to work or for pleasure (Taylor Code 115) | 01010 | 4.0 | 140 |
| Bicycling, 10-11.9 mph, leisure, slow, light effort | 01020 | 6.8 | 238 |
| Bicycling, 12-13.9 mph, leisure, moderate effort | 01030 | 8.0 | 280 |
| Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort | 01040 | 10.0 | 350 |
| Elliptical trainer, moderate effort | 02048 | 5.0 | 175 |
| Elliptical trainer, vigorous effort | 02049 | 9.0 | 315 |
| Rowing, stationary ergometer, general, vigorous effort | 02070 | 7.3 | 256 |
| Rowing, stationary ergometer, general, <100 watts, moderate effort | 02071 | 5.0 | 175 |
| Stair treadmill ergometer, general | 02065 | 9.3 | 326 |
| Rope skipping exercise, general | 02068 | 11.0 | 385 |
| Resistance (weight lifting – free weight, nautilus or universal-type), power lifting or body building, vigorous effort (Taylor Code 210) | 02050 | 6.0 | 210 |
| Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort | 02020 | 7.5 | 262 |
| Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort | 02022 | 3.8 | 133 |
| Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity | 02040 | 7.5 | 262 |
| Health club exercise, general (Taylor Code 160) | 02060 | 5.5 | 192 |
| Zumba, group class | 02310 | 6.5 | 228 |
| Yoga, Hatha | 02150 | 2.3 | 80 |
| Pilates, general | 02105 | 2.8 | 98 |
| Stretching, mild | 02101 | 2.3 | 80 |
| Swimming, leisurely, not lap swimming, general | 18310 | 6.0 | 210 |
| Swimming laps, freestyle, slow, recreational | 18240 | 5.8 | 203 |
| Swimming laps, freestyle, fast, vigorous effort | 18230 | 9.8 | 343 |
| Swimming, backstroke, training or competition | 18250 | 9.5 | 332 |
| Basketball, general | 15055 | 7.5 | 262 |
| Tennis, general, moderate effort | 15675 | 6.8 | 238 |
| Volleyball (Taylor Code 400) | 15710 | 4.0 | 140 |
| Badminton, social singles and doubles, general | 15030 | 5.5 | 192 |
| Softball or baseball, fast or slow pitch, general, moderate effort (Taylor Code 440) | 15620 | 5.0 | 175 |
| Hockey, field | 15350 | 7.8 | 273 |
| Boxing, in ring, general | 15100 | 12.3 | 430 |
| Ethnic or cultural dancing (e.g. Greek, Middle Eastern, hula, salsa, merengue, bamba y plena, flamenco, belly, and swing) | 03025 | 4.5 | 158 |
| Nightclub or folk dancing, vigorous effort (e.g., nightclub, disco, folk, line dancing, Irish step dancing, polka, contra) | 03031 | 9.8 | 343 |
| Multiple household tasks all at once, light effort | 05025 | 2.8 | 98 |
| Cleaning heavy or major (e.g., wash car, clean garage), moderate effort | 05020 | 3.5 | 122 |
| Walking, household | 17150 | 2.3 | 80 |
Common questions
How are calories burned calculated?
Calories = MET × body weight in kg × hours. The 2024 Adult Compendium defines one MET as 1 kcal per kg per hour, roughly the energy cost of sitting quietly, so a 4.8 MET brisk walk burns 4.8 times that.
What is a MET?
A metabolic equivalent: the ratio of the work metabolic rate to the resting metabolic rate. One MET also equals an oxygen uptake of 3.5 ml/kg/min (2024 Adult Compendium).
Is this gross or net calories?
Gross: it includes the 1 MET you would burn anyway at rest. Net extra calories are (MET − 1) × kg × hours; the result shows both.
How accurate is it?
Compendium values are averages for adults; fitness, efficiency, terrain and age change an individual's cost. Treat the number as an estimate.
How it's computed
kcal = MET × kg × (minutes ÷ 60), with MET values and 5-digit codes copied from the 2024 Adult Compendium of Physical Activities. Net kcal = (MET − 1) × kg × hours. 1 kg = 2.2046 lb. Intensity follows the Physical Activity Guidelines for Americans: light under 3.0 METs, moderate 3.0 to under 6.0, vigorous 6.0 or more.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. pubmed.ncbi.nlm.nih.gov
- 2024 Adult Compendium of Physical Activities — activity codes and MET values (pacompendium.com). pacompendium.com
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018) — Key Guidelines for Adults; intensity in METs. health.gov