Calorie Burn Comparison Chart
Compare calories burned across 91 activities using real MET values, with the formula, the rate per minute and hour, and the time needed to hit a burn target.
Used as 75.0 kg
Calories burned in 30 minutes at 75.0 kg
20 of 91 filtered activities, longest bar first. Select any bar for the full breakdown.
Breakdown
Running: 11.3 km/h (5:20 /km)
Conditioning · MET 11.0
- Calories burned
- 433 kcal
- Per minute
- 14.44 kcal
- Per hour
- 866 kcal
- Time to burn 500 kcal
- 34.6 min
- MET-equivalent distance (running)
- 52.80 km
The distance line is a rough equivalence: at running speeds, MET ≈ 1.6 × speed in km/h.
How the maths works
MET is the metabolic equivalent of task: 1 MET is resting energy use, roughly 3.5 ml of oxygen per kilogram per minute. Energy expenditure is therefore:
kcal = MET × 3.5 × kg ÷ 200 × minutes
The ÷ 200 converts millilitres of oxygen to kilocalories. Because it scales linearly with body mass, a heavier person burns more for the same activity — but the MET table itself is a population average, so a fitter person often burns less than the table predicts. Figures exclude the afterburn effect and assume you actually work at the listed intensity.
Quick target times (500 kcal)
- Running: 16 km/h (3:45 /km)26.3 min
- Swimming, butterfly27.6 min
- Running: 14.5 km/h (4:08 /km)29.8 min
- Jump rope, fast31.0 min
- Cycling: >25 km/h, racing31.7 min
- Squash31.7 min
- Running: 12.9 km/h (4:40 /km)32.3 min
- Running: 11.3 km/h (5:20 /km)34.6 min
All activities (91)
| Activity | Category | MET | 30 min | kcal / min | kcal / hour | Time for 500 kcal |
|---|---|---|---|---|---|---|
| Running: 16 km/h (3:45 /km) | Conditioning | 14.5 | 571 | 19.03 | 1142 | 26.3 min |
| Swimming, butterfly | Water | 13.8 | 543 | 18.11 | 1087 | 27.6 min |
| Running: 14.5 km/h (4:08 /km) | Conditioning | 12.8 | 504 | 16.80 | 1008 | 29.8 min |
| Jump rope, fast | Conditioning | 12.3 | 484 | 16.14 | 969 | 31.0 min |
| Cycling: >25 km/h, racing | Conditioning | 12.0 | 473 | 15.75 | 945 | 31.7 min |
| Squash | Sport | 12.0 | 473 | 15.75 | 945 | 31.7 min |
| Running: 12.9 km/h (4:40 /km) | Conditioning | 11.8 | 465 | 15.49 | 929 | 32.3 min |
| Running: 11.3 km/h (5:20 /km) | Conditioning | 11.0 | 433 | 14.44 | 866 | 34.6 min |
| Jump rope, moderate | Conditioning | 11.0 | 433 | 14.44 | 866 | 34.6 min |
| Stationary bike, vigorous | Conditioning | 10.5 | 413 | 13.78 | 827 | 36.3 min |
| Martial arts, moderate | Sport | 10.3 | 406 | 13.52 | 811 | 37.0 min |
| Swimming, breaststroke | Water | 10.3 | 406 | 13.52 | 811 | 37.0 min |
| Cycling: 22–25 km/h, vigorous | Conditioning | 10.0 | 394 | 13.13 | 788 | 38.1 min |
| Soccer, competitive | Sport | 10.0 | 394 | 13.13 | 788 | 38.1 min |
| Water polo | Water | 10.0 | 394 | 13.13 | 788 | 38.1 min |
| Running: 9.7 km/h (6:12 /km) | Conditioning | 9.8 | 386 | 12.86 | 772 | 38.9 min |
| Swimming, freestyle, vigorous | Water | 9.8 | 386 | 12.86 | 772 | 38.9 min |
| Orienteering | Outdoors | 9.0 | 354 | 11.81 | 709 | 42.3 min |
| Stair climber / stepper | Conditioning | 9.0 | 354 | 11.81 | 709 | 42.3 min |
| Boot camp / HIIT class | Conditioning | 9.0 | 354 | 11.81 | 709 | 42.3 min |
| Cross-country skiing | Sport | 9.0 | 354 | 11.81 | 709 | 42.3 min |
| Spinning class | Conditioning | 8.5 | 335 | 11.16 | 669 | 44.8 min |
| Rowing machine, vigorous | Conditioning | 8.5 | 335 | 11.16 | 669 | 44.8 min |
| Running: 8 km/h (7:30 /km) | Conditioning | 8.3 | 327 | 10.89 | 654 | 45.9 min |
| Swimming, freestyle, moderate | Water | 8.3 | 327 | 10.89 | 654 | 45.9 min |
| Treadmill running | Conditioning | 8.0 | 315 | 10.50 | 630 | 47.6 min |
| Cycling: 19–22 km/h, moderate | Conditioning | 8.0 | 315 | 10.50 | 630 | 47.6 min |
| Circuit training, general | Conditioning | 8.0 | 315 | 10.50 | 630 | 47.6 min |
| Calisthenics, vigorous | Conditioning | 8.0 | 315 | 10.50 | 630 | 47.6 min |
| CrossFit-style workout | Conditioning | 8.0 | 315 | 10.50 | 630 | 47.6 min |
| Kettlebell training | Conditioning | 8.0 | 315 | 10.50 | 630 | 47.6 min |
| Rock climbing | Sport | 8.0 | 315 | 10.50 | 630 | 47.6 min |
| Basketball, game | Sport | 8.0 | 315 | 10.50 | 630 | 47.6 min |
| Tennis, singles | Sport | 8.0 | 315 | 10.50 | 630 | 47.6 min |
| Boxing, sparring | Sport | 7.8 | 307 | 10.24 | 614 | 48.8 min |
| Rollerblading | Sport | 7.5 | 295 | 9.84 | 591 | 50.8 min |
| Dancing, aerobic / Zumba | Sport | 7.3 | 287 | 9.58 | 575 | 52.2 min |
| Jogging, general | Conditioning | 7.0 | 276 | 9.19 | 551 | 54.4 min |
| Backpacking / rucking | Outdoors | 7.0 | 276 | 9.19 | 551 | 54.4 min |
| Rowing machine, moderate | Conditioning | 7.0 | 276 | 9.19 | 551 | 54.4 min |
| Soccer, casual | Sport | 7.0 | 276 | 9.19 | 551 | 54.4 min |
| Racquetball | Sport | 7.0 | 276 | 9.19 | 551 | 54.4 min |
| Ice skating, moderate | Sport | 7.0 | 276 | 9.19 | 551 | 54.4 min |
| Nordic walking | Outdoors | 6.8 | 268 | 8.93 | 536 | 56.0 min |
| Cycling: 16–19 km/h, light | Conditioning | 6.8 | 268 | 8.93 | 536 | 56.0 min |
| Stationary bike, moderate | Conditioning | 6.8 | 268 | 8.93 | 536 | 56.0 min |
| Chopping wood | Daily life | 6.3 | 248 | 8.27 | 496 | 60.5 min |
| Hiking, cross country | Outdoors | 6.0 | 236 | 7.88 | 473 | 63.5 min |
| Weight training, vigorous | Conditioning | 6.0 | 236 | 7.88 | 473 | 63.5 min |
| Tennis, doubles | Sport | 6.0 | 236 | 7.88 | 473 | 63.5 min |
| Volleyball, game | Sport | 6.0 | 236 | 7.88 | 473 | 63.5 min |
| Skiing, downhill | Sport | 6.0 | 236 | 7.88 | 473 | 63.5 min |
| Swimming, leisurely | Water | 6.0 | 236 | 7.88 | 473 | 63.5 min |
| Paddleboarding | Water | 6.0 | 236 | 7.88 | 473 | 63.5 min |
| Shovelling snow | Daily life | 6.0 | 236 | 7.88 | 473 | 63.5 min |
| Horse riding, trotting | Sport | 5.8 | 228 | 7.61 | 457 | 65.7 min |
| Moving furniture / carrying boxes | Daily life | 5.8 | 228 | 7.61 | 457 | 65.7 min |
| Boxing, bag work | Sport | 5.5 | 217 | 7.22 | 433 | 69.3 min |
| Badminton | Sport | 5.5 | 217 | 7.22 | 433 | 69.3 min |
| Water aerobics | Water | 5.5 | 217 | 7.22 | 433 | 69.3 min |
| Walking: 6.4 km/h, very brisk | Conditioning | 5.0 | 197 | 6.56 | 394 | 76.2 min |
| Elliptical trainer, moderate | Conditioning | 5.0 | 197 | 6.56 | 394 | 76.2 min |
| Dancing, social | Sport | 5.0 | 197 | 6.56 | 394 | 76.2 min |
| Rowing / canoeing, moderate | Water | 5.0 | 197 | 6.56 | 394 | 76.2 min |
| Kayaking | Water | 5.0 | 197 | 6.56 | 394 | 76.2 min |
| Mowing the lawn, push mower | Daily life | 5.0 | 197 | 6.56 | 394 | 76.2 min |
| Golf, walking the course | Sport | 4.8 | 189 | 6.30 | 378 | 79.4 min |
| Swimming, backstroke | Water | 4.8 | 189 | 6.30 | 378 | 79.4 min |
| Walking: 5.6 km/h, brisk | Conditioning | 4.3 | 169 | 5.64 | 339 | 88.6 min |
| Cycling: <16 km/h, leisure | Conditioning | 4.0 | 158 | 5.25 | 315 | 1 h 35 min |
| Table tennis | Sport | 4.0 | 158 | 5.25 | 315 | 1 h 35 min |
| Yoga, power / vinyasa | Daily life | 4.0 | 158 | 5.25 | 315 | 1 h 35 min |
| Playing with children, active | Daily life | 4.0 | 158 | 5.25 | 315 | 1 h 35 min |
| Calisthenics, light–moderate | Conditioning | 3.8 | 150 | 4.99 | 299 | 1 h 40 min |
| Gardening, general | Daily life | 3.8 | 150 | 4.99 | 299 | 1 h 40 min |
| Housework, vigorous | Daily life | 3.8 | 150 | 4.99 | 299 | 1 h 40 min |
| Walking: 4.8 km/h | Conditioning | 3.5 | 138 | 4.59 | 276 | 1 h 49 min |
| Weight training, light | Conditioning | 3.5 | 138 | 4.59 | 276 | 1 h 49 min |
| Vacuuming / mopping | Daily life | 3.3 | 130 | 4.33 | 260 | 1 h 55 min |
| Surfing | Water | 3.0 | 118 | 3.94 | 236 | 2 h 7 min |
| Sailing, moderate | Water | 3.0 | 118 | 3.94 | 236 | 2 h 7 min |
| Pilates | Daily life | 3.0 | 118 | 3.94 | 236 | 2 h 7 min |
| Tai chi | Daily life | 3.0 | 118 | 3.94 | 236 | 2 h 7 min |
| Walking the dog | Daily life | 3.0 | 118 | 3.94 | 236 | 2 h 7 min |
| Washing the car | Daily life | 3.0 | 118 | 3.94 | 236 | 2 h 7 min |
| Yoga, hatha | Daily life | 2.5 | 98 | 3.28 | 197 | 2 h 32 min |
| Stretching / mobility | Daily life | 2.3 | 91 | 3.02 | 181 | 2 h 46 min |
| Standing / light office work | Daily life | 1.8 | 71 | 2.36 | 142 | 3 h 32 min |
| Sitting, desk work | Daily life | 1.3 | 51 | 1.71 | 102 | 4 h 53 min |
| Watching television | Daily life | 1.0 | 39 | 1.31 | 79 | 6 h 21 min |
| Sleeping | Daily life | 0.9 | 37 | 1.25 | 75 | 6 h 41 min |
About this tool
Every row here is computed from an inline table of 91 metabolic-equivalent (MET) values using the standard equation kcal = MET × 3.5 × kg ÷ 200 × minutes, scaled to your body weight and duration in metric or imperial units. Selecting an activity shows the arithmetic, the rate per minute and per hour, and how long it would take to reach your burn target. MET values are population averages for healthy adults, so treat the numbers as estimates rather than measurements, and check with a clinician before starting a new exercise programme if you have health concerns. All calculation happens in your browser.
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- Nothing is uploaded
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