Calories Burned by Exercise
See how many calories you burn during 51+ activities. Adjust your weight and duration for a personalised estimate.
| Exercise | Cal / 60 min |
|---|---|
| Walking (3.5 mph / 5.6 km/h) | 323 |
| Walking (brisk, 4 mph / 6.4 km/h) | 375 |
| Running (5 mph / 8 km/h) | 623 |
| Running (6 mph / 9.7 km/h) | 735 |
| Running (7 mph / 11.3 km/h) | 825 |
| Running (8 mph / 12.9 km/h) | 885 |
| Cycling (moderate, 12-14 mph) | 600 |
| Cycling (vigorous, 14-16 mph) | 750 |
| Cycling (stationary, moderate) | 525 |
| Swimming (freestyle, moderate) | 525 |
| Swimming (freestyle, vigorous) | 735 |
| Rowing machine (moderate) | 525 |
| Rowing machine (vigorous) | 900 |
| Jump rope (moderate) | 885 |
| Stair climbing | 675 |
| Elliptical trainer | 375 |
| HIIT (general) | 960 |
| Weight lifting (light) | 263 |
| Weight lifting (moderate) | 375 |
| Weight lifting (vigorous) | 450 |
| Circuit training | 600 |
| CrossFit | 900 |
| Calisthenics (push-ups, sit-ups) | 600 |
| Kettlebell training | 735 |
| Football (soccer) | 525 |
| Basketball | 488 |
| Tennis (singles) | 600 |
| Tennis (doubles) | 450 |
| Badminton | 413 |
| Rugby | 623 |
| Golf (walking with clubs) | 323 |
| Golf (using cart) | 263 |
| Cricket | 375 |
| Boxing (sparring) | 585 |
| Martial arts (general) | 773 |
| Volleyball | 300 |
| Table tennis | 300 |
| Yoga (hatha) | 188 |
| Yoga (power/vinyasa) | 300 |
| Pilates | 225 |
| Stretching | 173 |
| Tai chi | 225 |
| Kayaking | 375 |
| Surfing | 225 |
| Water aerobics | 413 |
| Dancing (general) | 413 |
| Gardening | 285 |
| Housework (moderate) | 263 |
| Hiking | 450 |
| Skiing (downhill) | 450 |
| Ice skating | 525 |
Quick reference — calories per hour at common weights:
How is this calculated?
Calories burned are estimated using MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. The formula is: Calories = MET × weight (kg) × time (hours). Actual calories burned depend on factors like fitness level, intensity, body composition, and environmental conditions.