Calories Burned (Extended)

Calculate energy expenditure for over 20 specific activities using MET values.

Your Activity

Your Weight

Duration

min

Find Activity

Cycling (>20mph)

MET 15.8

Running (10mph / 6 min mile)

MET 14.5

Jump Rope (Fast)

MET 12.3

HIIT / Burpees

MET 11

Swimming (Laps, Vigorous)

MET 10

Stair Climbing

MET 9

Running (5mph / 12 min mile)

MET 8.3

Hiking (Hills)

MET 7

Swimming (Leisurely)

MET 6

Weight Lifting (Heavy)

MET 6

Gardening (Heavy)

MET 6

Cycling (Leisure 10mph)

MET 5.8

Elliptical Trainer

MET 5

Walking (Brisk 3.5mph)

MET 4.3

Yoga (Vinyasa)

MET 4

Weight Lifting (Light)

MET 3.5

House Cleaning

MET 3.5

Walking (Stroll 2mph)

MET 2.8

Sitting / Desk Work

MET 1.3

Sleeping

MET 0.95

Energy Output

Total Energy Expenditure

0kcal

Duration30min

Intensity0METs

Food Equivalent

Equivalent to roughly 0.0 bananas or 0.0 slices of pizza.

Comparison

Understanding METs

MET (Metabolic Equivalent of Task) is a measure of the energy cost of physical activities relative to resting. One MET is the energy you spend sitting quietly (1 kcal/kg/hour).

💡

Pro Tips

Higher MET values mean more intense activities and higher calorie burn.
Accuracy depends on individual factors like muscle mass and efficiency.
Consistency is key—regular moderate activity is often better than sporadic intense activity.

Fun Facts

"Your brain consumes about 20% of your daily calorie energy just to function."
"Swimming in cold water can burn more calories as your body works to stay warm."
"Laughing for 10-15 minutes can burn up to 40 calories!"

Used with this

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ACFT Score Calculator

Estimate your Army Combat Fitness Test score. Minimum 60 points per event required.

Age Graded Running

Calculate your age-graded performance percentage and equivalent 'prime' time based on WMA standards.

Anaerobic Threshold (FTP/LTHR)

Estimate your training zones based on Functional Threshold Power (FTP) or Lactate Threshold Heart Rate (LTHR).

Calories Burned (Extended)

Calculate energy expenditure for over 20 specific activities using MET values.

Your Activity

Your Weight

Duration

min

Find Activity

Cycling (>20mph)

MET 15.8

Running (10mph / 6 min mile)

MET 14.5

Jump Rope (Fast)

MET 12.3

HIIT / Burpees

MET 11

Swimming (Laps, Vigorous)

MET 10

Stair Climbing

MET 9

Running (5mph / 12 min mile)

MET 8.3

Hiking (Hills)

MET 7

Swimming (Leisurely)

MET 6

Weight Lifting (Heavy)

MET 6

Gardening (Heavy)

MET 6

Cycling (Leisure 10mph)

MET 5.8

Elliptical Trainer

MET 5

Walking (Brisk 3.5mph)

MET 4.3

Yoga (Vinyasa)

MET 4

Weight Lifting (Light)

MET 3.5

House Cleaning

MET 3.5

Walking (Stroll 2mph)

MET 2.8

Sitting / Desk Work

MET 1.3

Sleeping

MET 0.95

Energy Output

Total Energy Expenditure

0kcal

Duration30min

Intensity0METs

Food Equivalent

Equivalent to roughly 0.0 bananas or 0.0 slices of pizza.

Comparison

Understanding METs

MET (Metabolic Equivalent of Task) is a measure of the energy cost of physical activities relative to resting. One MET is the energy you spend sitting quietly (1 kcal/kg/hour).

💡

Pro Tips

Higher MET values mean more intense activities and higher calorie burn.
Accuracy depends on individual factors like muscle mass and efficiency.
Consistency is key—regular moderate activity is often better than sporadic intense activity.

Fun Facts

"Your brain consumes about 20% of your daily calorie energy just to function."
"Swimming in cold water can burn more calories as your body works to stay warm."
"Laughing for 10-15 minutes can burn up to 40 calories!"

Used with this

Similar tools that might be useful

ACFT Score Calculator

Estimate your Army Combat Fitness Test score. Minimum 60 points per event required.

Age Graded Running

Calculate your age-graded performance percentage and equivalent 'prime' time based on WMA standards.

Anaerobic Threshold (FTP/LTHR)

Estimate your training zones based on Functional Threshold Power (FTP) or Lactate Threshold Heart Rate (LTHR).