Calories burned calculator by activity

How many calories do you burn walking, running or mowing the lawn?

This calories burned calculator estimates the energy an activity uses from three things: your weight, how long you do it and what kind of effort it is. It covers about sixty everyday activities: walking at several speeds, running, cycling, swimming, yoga, weight training, dancing, housework, yard work, stairs and team sports. You can also add several activities together to see what a whole day of exercise adds up to, in Calories (kcal) and kilojoules.

How to use it

1. Under "Weight unit", keep "Pounds (lb)" or switch to "Kilograms (kg)", then fill in "Weight (lb)".
2. Enter the time in "Duration: hours" and "and minutes".
3. Find the activity with "Search for an activity" (try "bike") or the "Category" menu, then select it.
4. Read the result, the full working and the equivalent walking time.
5. For a full day, click "Add to my day" after each activity. The "Total for the day" appears below.

Tick "Remember my entry on this device" to find your activities next time. Without it, nothing is saved.

What a MET is, in plain words

A MET (metabolic equivalent) compares an activity with sitting still. At rest you are at 1 MET, which is roughly 1 kcal per kilogram of body weight per hour. An activity rated 3.5 METs takes 3.5 times as much energy as resting. The values come from the Compendium of Physical Activities, a reference list published by researchers.

The formula is: kcal = METs × weight (kg) × time (h). Pounds are converted first (1 lb = 0.45359237 kg). Worked example: a person who weighs 154 lb (69.85 kg) walks for 1 hour at 3 mph (3.5 METs). 3.5 × 69.85 × 1 = 244.49, so about 244 Calories, or 1,023 kJ. The same person runs for 30 minutes at 6 mph, a 10-minute mile (9.8 METs): 9.8 × 69.85 × 0.5 = 342 Calories, about as much as 1 h 24 min of walking at 3 mph.

The "Net calories (exclude resting energy)" box takes out the 1 MET your body would have used anyway: (3.5 − 1) × 69.85 × 1 ≈ 175 Calories for that hour of walking. Add the walk, the run and 45 minutes of gentle yoga (2.5 METs) to your day and the total comes to 718 Calories.

Examples for 30 minutes

Figures are Calories (kcal), using 60 kg and 80 kg exactly.

What the estimate cannot tell you

The result is an average: at the same weight, fitness, age, muscle mass, technique and heat all change what you burn. Real intensity matters too: a "game of tennis" can be relaxed or fiercely fought. MET values were measured in adults, so they fit children and pregnancy poorly. Treat the number as a ballpark figure, not a measurement.

Moving more: a public health benchmark

For adults, public health guidelines generally recommend at least 150 minutes of moderate-intensity activity a week, such as 30 minutes of brisk walking five days a week, or 75 minutes of vigorous activity. The calculator labels each activity as light, moderate or vigorous so you can see where it fits. If you are getting back into intense exercise after a long break, or have a health condition, talk to a doctor first.

Frequently asked questions

Why does my fitness tracker show a different number?

Trackers often add heart rate and their own formulas. Neither figure is an exact measurement; they are two different estimates.

Should I tick "net calories"?

Tick it if you only want the extra energy from the effort itself. Leave it unticked for the total burned during the activity, which is what most charts show.

My activity is not on the list. What now?

Pick the closest one by how hard it feels: an easy ride on a cruiser is like "Cycling, leisurely", a pickleball game is closer to "Tennis" or "Badminton, recreational".

Is my data sent anywhere?

No. The calculation runs in your browser, and nothing is kept unless you tick the box.