How it's calculated
Each activity has a MET value (metabolic equivalent of task): how many times more energy it uses than sitting quietly. One MET is defined as 3.5 ml of oxygen per kilogram of body weight per minute, and burning about 5 calories uses 1 liter of oxygen.
calories = MET × 3.5 × weight in kg ÷ 200 × minutes
Weight in pounds is converted with 1 lb = 0.45359237 kg. The MET values come from the 2024 Adult Compendium of Physical Activities.
Worked example
A 70 kg (154 lb) person runs at 6 mph (9.3 METs) for 30 minutes: 9.3 × 3.5 × 70 ÷ 200 × 30 = 341.8, so about 342 calories.
A 150 lb person walks briskly (4.8 METs) for an hour: 150 lb = 68.04 kg, and 4.8 × 3.5 × 68.04 ÷ 200 × 60 = about 343 calories.
Limitations
- These are averages for adults. Real burn depends on fitness, body composition, terrain, technique and how hard you actually work.
- The total includes what you'd burn at rest anyway (1 MET). To see the extra calories from exercise, subtract 1 from the MET value.
- Compendium values are less accurate for people with a much higher or lower resting metabolism, such as some older adults or people with very high body weight.
- "Calories" here means kilocalories (kcal), the unit on US food labels.
MET values used
| Activity | MET | Compendium code |
|---|---|---|
| Walking, under 2 mph, strolling | 2.3 | 17151 |
| Walking, 2.5 mph, level | 3 | 17170 |
| Walking, 2.8–3.4 mph, moderate pace | 3.8 | 17190 |
| Walking, 3.5–3.9 mph, brisk | 4.8 | 17200 |
| Walking, 4.0–4.4 mph, very brisk | 5.5 | 17220 |
| Walking the dog | 3 | 17165 |
| Hiking, normal pace, no load | 5.3 | 17082 |
| Hiking with a daypack, backpacking | 7.8 | 17012 |
| Climbing stairs, general | 6.8 | 17131 |
| Jogging, general | 7.5 | 12020 |
| Running, 5 mph (12 min/mile) | 8.5 | 12030 |
| Running, 6 mph (10 min/mile) | 9.3 | 12050 |
| Running, 7 mph (8:34 min/mile) | 11 | 12070 |
| Running, 8 mph (7:30 min/mile) | 12 | 12090 |
| Running, 9 mph (6:40 min/mile) | 13 | 12110 |
| Running, 10 mph (6 min/mile) | 14.8 | 12120 |
| Cycling, under 10 mph, leisure | 4 | 01010 |
| Cycling, 10–11.9 mph, light effort | 6.8 | 01020 |
| Cycling, 12–13.9 mph, moderate effort | 8 | 01030 |
| Cycling, 14–15.9 mph, vigorous | 10 | 01040 |
| Cycling, 16–19 mph, very fast | 12 | 01050 |
| Mountain biking, general | 8.5 | 01009 |
| Stationary bike, general | 6.8 | 01200 |
| Spin class | 9 | 01270 |
| Elliptical trainer, moderate effort | 5 | 02048 |
| Stair climber machine, general | 9.3 | 02065 |
| Rowing machine, moderate (under 100 W) | 5 | 02071 |
| Jumping rope, general | 11 | 02068 |
| Weight training, several exercises | 3.5 | 02054 |
| Circuit training, moderate effort | 5 | 02035 |
| Calisthenics (push-ups, sit-ups), moderate | 3.8 | 02022 |
| Aerobics class, general | 7.3 | 02000 |
| Zumba class | 6.5 | 02310 |
| HIIT, moderate effort | 7 | 02210 |
| Pilates, general | 2.8 | 02105 |
| Yoga, Hatha | 2.3 | 02150 |
| Stretching, mild | 2.3 | 02101 |
| Swimming laps, freestyle, slow | 5.8 | 18240 |
| Swimming laps, freestyle, fast | 9.8 | 18230 |
| Swimming, leisurely | 6 | 18310 |
| Water aerobics | 5.5 | 18355 |
| Kayaking, moderate effort | 5 | 18100 |
| Stand-up paddleboarding, general | 6.5 | 18224 |
| Basketball, general | 7.5 | 15055 |
| Soccer, casual | 7 | 15610 |
| Tennis, general | 6.8 | 15675 |
| Golf, general | 4.5 | 15255 |
| Golf, walking and carrying clubs | 4.3 | 15265 |
| Volleyball, non-competitive | 3 | 15720 |
| Softball or baseball, general | 5 | 15620 |
| Racquetball, general | 7 | 15530 |
| Table tennis | 4 | 15660 |
| Bowling | 3 | 15090 |
| Martial arts, moderate pace | 10.3 | 15430 |
| Rock climbing | 8 | 15533 |
| Dancing, slow ballroom | 3 | 03040 |
| Dancing, ballet, modern or jazz | 5 | 03010 |
| Dancing, vigorous (disco, folk, line) | 9.8 | 03031 |
| House cleaning, moderate effort | 3.3 | 05030 |
| Vacuuming | 3 | 05043 |
| Cooking, moderate effort | 3.5 | 05049 |
| Playing with children, moderate | 3.5 | 05175 |
| Gardening, general | 3.8 | 08245 |
| Mowing the lawn, power mower | 5 | 08120 |
| Raking the lawn | 4 | 08165 |
| Shoveling snow by hand, moderate | 5.3 | 08195 |
| Downhill skiing or snowboarding, moderate | 6.3 | 19160 |
| Cross-country skiing, moderate | 8.5 | 19090 |
| Ice skating, general | 7 | 19030 |