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Calories burned calculator
The calories an activity burns depend on how hard it is (its MET value), your weight and how long you do it: extra calories = (MET − 1) × weight in kg × hours. For example, 45 minutes of Zumba (6.5 METs) burns about 310 extra calories at 75 kg (165 lb). Search below for any of 112 activities.
Calories per hour for popular activities
| Activity | 60 kg 132 lb | 75 kg 165 lb | 90 kg 198 lb | 105 kg 231 lb |
|---|---|---|---|---|
| Walking, moderate pace 4.5–5.5 km/h | 170 | 210 | 250 | 295 |
| Walking, brisk 5.6–6.3 km/h | 230 | 285 | 340 | 400 |
| Nordic walking, moderate 4.0–5.6 km/h | 200 | 250 | 295 | 345 |
| Jogging, own pace | 390 | 490 | 585 | 685 |
| Running 9.7–10.1 km/h, ~6:04 /km | 500 | 625 | 745 | 870 |
| Running 12.9 km/h, ~4:40 /km | 660 | 825 | 990 | 1,155 |
| Cycling, easy under 16 km/h | 180 | 225 | 270 | 315 |
| Cycling, moderate effort 19.3–22.4 km/h | 420 | 525 | 630 | 735 |
| Stationary bike | 350 | 435 | 520 | 610 |
| Spinning / indoor cycling class | 480 | 600 | 720 | 840 |
| Swimming, leisure not laps | 300 | 375 | 450 | 525 |
| Swimming laps, freestyle, easy | 290 | 360 | 430 | 505 |
| Elliptical trainer | 240 | 300 | 360 | 420 |
| Rowing machine, moderate under 100 W | 240 | 300 | 360 | 420 |
| Weight training | 150 | 190 | 225 | 265 |
| Circuit training, moderate | 240 | 300 | 360 | 420 |
| HIIT, moderate | 360 | 450 | 540 | 630 |
| Yoga | 80 | 95 | 115 | 135 |
| Pilates | 110 | 135 | 160 | 190 |
| Zumba class | 330 | 415 | 495 | 580 |
| Padel | 300 | 375 | 450 | 525 |
| Tennis, singles | 420 | 525 | 630 | 735 |
| Football (soccer), casual | 360 | 450 | 540 | 630 |
| Basketball, game | 420 | 525 | 630 | 735 |
| Rock climbing | 420 | 525 | 630 | 735 |
| Dancing, contemporary / general | 170 | 210 | 250 | 295 |
What a MET is
A MET (metabolic equivalent) compares an activity with sitting still: 1 MET is your resting burn, and an activity of 6 METs burns six times as much while you do it. The 2024 Adult Compendium of Physical Activities, the standard scientific reference, lists measured values for over 1,000 activities; Deficitly uses 112 of the most common.
Why "− 1"? Extra calories, not total
Your body burns about 1 MET even if you do nothing, and that's already part of your daily burn. So the calculator counts only what the activity adds: (MET − 1). Most other calculators and fitness watches show the total, which is about 1 calorie per kg per hour higher. The box above shows both. Using the extra part stops you counting the same calories twice when you plan what to eat.
How accurate is it?
MET values are averages from studies. Your fitness, technique and how hard you really push all shift the result, often by 10–20%. For stop-and-go sports the effort varies a lot; for steady activities like walking, running and cycling the numbers are more reliable.
Activities with their own page
More detail, tables and tips: walking for an hour, 10,000 steps, running, padel and lifting weights. To see what it all adds up to in a day, use maintenance calories or the full calculator.