Calculate calories and kilojoules burned during 60+ activities using MET (Metabolic Equivalent of Task) values. Based on Australian physical activity guidelines.
A calories burned calculator estimates the energy you use during exercise using MET values (Metabolic Equivalent of Task). The formula is: calories per minute = (MET × 3.5 × weight in kg) ÷ 200. So a heavier person, a harder activity, or a longer session all burn more. For example, 30 minutes of moderate cycling burns roughly 250–300 calories for a 70 kg adult.
| Metric | Value |
|---|
The calculator uses MET values — a measure of how hard an activity is compared to rest. One MET is your energy at rest; a 6-MET activity burns six times as much.
These estimates are for a 70 kg adult over 30 minutes. Cycling, running and swimming burn the most; gentle activities burn less. Your own figure scales with body weight.
| Activity | MET | Calories (70 kg, 30 min) |
|---|---|---|
| Walking (5 km/h) | 3.5 | ~129 |
| Hiking | 6.0 | ~221 |
| Cycling (moderate) | 7.0 | ~258 |
| Running (9.7 km/h) | 9.8 | ~361 |
| Swimming (moderate) | 5.8 | ~214 |
| Rowing (moderate) | 7.0 | ~258 |
| Elliptical trainer | 5.0 | ~184 |
| Treadmill (brisk walk) | 4.3 | ~158 |
| Stationary bike (moderate) | 6.8 | ~250 |
| Strength training | 3.5 | ~129 |
| HIIT | 8.0 | ~294 |
| Yoga | 2.5 | ~92 |
These three measure different things. Exercise calories are just one slice of your total daily burn.
| Measure | What It Covers |
|---|---|
| BMR | Calories burned at complete rest |
| Calories burned (exercise) | Extra calories from a specific activity |
| TDEE | Everything combined — rest + all daily movement + exercise |
Smartwatches and fitness bands give a useful estimate, but research shows calorie counts can be off by 20–30% or more, especially for strength training and interval work. They are best used to track trends over time, not as an exact figure. MET-based estimates like this calculator are similarly approximate — treat all calorie-burn numbers as a guide.
Use the activity list in the calculator above, or look up an activity here. Calories burned = MET × body weight (kg) × time (hours) is the standard estimate, and MET values come from the Compendium of Physical Activities. For example, a 75 kg person doing a 6.0 MET activity for 30 minutes burns about 6.0 × 75 × 0.5 = 225 kcal (about 941 kJ). MET values are averages, so real results vary with fitness, technique and conditions.
| Activity | Intensity | MET |
|---|---|---|
| Active Video Game | Light effort (Wii Fit, yoga, bowling-style games) | 2.3 |
| Active Video Game | Light-to-moderate, upper body (motion sensing, arms/upper body) | 3 |
| Active Video Game | Moderate, full body (motion sensing, whole body) | 4 |
| Active Video Game | Moderate-to-vigorous, full body (whole body, hard effort) | 5 |
| Active Workstation | Walking slowly, ≤1.0 mph | 2 |
| Active Workstation | Walking 1.0–2.0 mph | 2.8 |
| Active Workstation | Balance chair/ball, light effort | 2 |
| Active Workstation | 40 watts resistance | 3.5 |
| Active Workstation | 80 watts resistance | 5.3 |
| Aerobics | Low-impact aerobic dance | 4.8 |
| Aerobics | General aerobics class | 7.3 |
| Aerobics | High-impact aerobic dance | 8 |
| American Football (Gridiron) | Touch or flag football, light effort | 4 |
| American Football (Gridiron) | Competitive / tackle football | 8 |
| Aquatic Cycling | Light — low resistance, easy cadence | 2.8 |
| Aquatic Cycling | Moderate — steady resistance and cadence | 5 |
| Aquatic Cycling | Vigorous — high resistance, faster cadence | 7.5 |
| Aquatic Cycling | Very vigorous — maximum-effort class | 10.3 |
| Arm Ergometer | Light effort (15W) | 2 |
| Arm Ergometer | Moderate effort (25-30W) | 2.8 |
| Arm Ergometer | Higher effort (45W) | 3.5 |
| as a Nurse / Healthcare Worker | General patient care (light effort) | 2.3 |
| as a Nurse / Healthcare Worker | Active/standing patient care (moderate effort, e.g. assisting patients, repositioning, general ward duties) | 3.3 |
| as a Nurse / Healthcare Worker | Room cleaning, bed-making & prep (moderate effort) | 3.5 |
| Assault Bike | Light effort | 5.5 |
| Assault Bike | Moderate effort | 8.5 |
| Assault Bike | Vigorous effort | 11 |
| Assault Bike | Max / all-out effort | 14 |
| at an Office/Desk Job | Seated desk work (general office work) | 1.5 |
| at an Office/Desk Job | Standing at a standing desk | 1.8 |
| at an Office/Desk Job | Walking on a treadmill desk (slow pace, 1.0–2.0 mph) | 2.8 |
| Backyard Games | Playing catch (football or baseball) | 2.5 |
| Backyard Games | Frisbee playing, general — casual | 3 |
| Badminton | Social singles and doubles | 5.5 |
| Badminton | Competitive, general play | 7 |
| Badminton | Competitive, match play | 9 |
| Ballet | General class or rehearsal | 5 |
| Ballet | Ballet exercises / barre work (plié, tendu, jeté, rond de jambe, grand battement) | 6.3 |
| Ballet | Performance, vigorous effort | 6.8 |
| Ballroom Dancing | Slow ballroom (waltz, foxtrot, slow dancing, samba, tango, rumba) | 3 |
| Ballroom Dancing | Recreational ballroom (waltz, foxtrot, cha-cha, swing) | 6 |
| Ballroom Dancing | Competitive DanceSport (modern waltz, tango, Viennese waltz, quickstep, samba, cha-cha, rumba, paso doble, jive) | 13 |
| Basketball | Shooting baskets — casual, practising shots | 5 |
| Basketball | Pickup / social game | 7.5 |
| Basketball | Competitive full-court game | 8 |
| Biathlon Training | 5° incline, 8 km/h, with/without rifle | 12.8 |
| Biathlon Training | 5° incline, 10.7 km/h, with/without rifle | 15.8 |
| Biathlon Training | Skating technique | 13.5 |
| Bicycle & E-Bike Commuting | Standard bike, moderate effort | 6.8 |
| Bicycle & E-Bike Commuting | Standard bike, high effort | 9.3 |
| Bicycle & E-Bike Commuting | E-bike, electrically assisted | 6.8 |
| Billiards | General | 2.5 |
| Boating | Driving the boat | 2.5 |
| Boating | Riding as a passenger | 1.3 |
| Bowling | General / casual bowling | 3 |
| Bowling | Indoor bowling alley (continuous play) | 3.8 |
| Boxing | Shadow boxing — technique & footwork | 5.8 |
| Boxing | Bag work — heavy bag / punching bag | 8.5 |
| Boxing | Sparring — in-ring competitive boxing | 12.3 |
| Calisthenics | Light effort — curl-ups, abdominal crunches, plank | 2.8 |
| Calisthenics | Moderate effort — push-ups, sit-ups, pull-ups, lunges | 3.8 |
| Calisthenics | Vigorous effort — push-ups, sit-ups, pull-ups, jumping jacks, burpees, battling ropes | 7.5 |
| Camping | Camp duties (setting up camp, cooking, general camp activity) | 2.5 |
| Camping | Walking / touring around the campsite or trails | 3.5 |
| Canoeing | Light effort (2.0-3.9 mph) | 2.8 |
| Canoeing | General/pleasure paddling | 3.5 |
| Canoeing | Moderate effort (4.0-5.9 mph) | 5.8 |
| Car Repair & Auto Mechanic | Automobile repair, light or moderate effort | 3.3 |
| Car Repair & Auto Mechanic | Automobile body work | 4 |
| Carpentry / Woodworking | Workshop carpentry, general (bench work) | 3 |
| Carpentry / Woodworking | Outside house carpentry (structural building) | 6 |
| Carpentry / Woodworking | Building a fence | 3.8 |
| Carrying Groceries | Putting away groceries | 2.5 |
| Carrying Groceries | Carrying groceries on level ground | 3.5 |
| Carrying Groceries | Carrying groceries upstairs | 5.3 |
| Circuit Training | Light effort | 3.5 |
| Circuit Training | Moderate effort | 5 |
| Circuit Training | Vigorous effort — including kettlebells, minimal rest | 7.5 |
| Cleaning | Light cleaning | 2.5 |
| Cleaning | Moderate cleaning (vacuuming, mopping, sweeping) | 3.5 |
| Cleaning | Vigorous cleaning (scrubbing floors) | 6.5 |
| Contemporary and Jazz Dance | Contemporary, general/studio class | 3.8 |
| Contemporary and Jazz Dance | Contemporary, nightclub style | 4.3 |
| Contemporary and Jazz Dance | Jazz dancing, general | 4.5 |
| Cricket | General | 4.8 |
| Croquet | General | 3.3 |
| Cross-Country Skiing | Slow / light effort, ski walking (2.5 mph) | 6.8 |
| Cross-Country Skiing | Moderate speed and effort (4.0–4.9 mph) | 8.5 |
| Cross-Country Skiing | Brisk speed, vigorous effort (5.0–7.9 mph) | 11.3 |
| Curling | General | 4 |
| Dancing | Slow / ballroom (waltz, foxtrot, slow dancing) | 3 |
| Dancing | Fast / social (disco, folk, line dancing, salsa-style social dancing) | 4.5 |
| Dancing | Vigorous (energetic nightclub dancing, fast continuous dancing) | 9.8 |
| Darts | General | 2.5 |
| Digging & Garden Excavation | Light-to-moderate effort | 3.5 |
| Digging & Garden Excavation | Moderate effort | 5 |
| Digging & Garden Excavation | Vigorous effort | 7.3 |
| Disc Golf | General | 3.8 |
| Diving | General | 3 |
| DIY Renovation & Carpentry | Light remodeling tasks | 2.3 |
| DIY Renovation & Carpentry | Moderate remodeling tasks | 4 |
| DIY Renovation & Carpentry | Heavy carpentry — sawing, planing, drilling | 6 |
| Dog Sledding | Mushing — actively running the sled | 7.5 |
| Dog Sledding | Passenger | 2.5 |
| Dog Walking | Light walk / gentle play | 2.8 |
| Dog Walking | Moderate walk / active play | 4 |
| Dog Walking | Vigorous walk / fetch / running | 5 |
| Drumming | General drumming practice, sitting | 3.8 |
| Drumming | Hand drumming — bongo, conga, djembe, moderate effort | 3 |
| Drumming | Concert or live show performance | 8.3 |
| Elder Care / Caregiving | Active care — bathing, dressing, transfers | 3 |
| Elder Care / Caregiving | Light care — feeding, grooming | 1.8 |
| Elliptical | Light effort (low resistance, easy pace) | 4.3 |
| Elliptical | Moderate effort | 5.5 |
| Elliptical | Vigorous effort | 7 |
| Elliptical | Very vigorous (high resistance intervals) | 9 |
| Farming / Agricultural Work | Light effort (cleaning animal sheds, preparing feed) | 2 |
| Farming / Agricultural Work | Moderate effort (feeding animals, mustering/chasing cattle, harvesting crops) | 4.8 |
| Farming / Agricultural Work | Vigorous effort (baling hay, cleaning the barn) | 7.8 |
| Fencing | General fencing / club practice | 6 |
| Fencing | Epee, competitive bout | 9.8 |
| Field Hockey | General | 7.8 |
| Firefighter | Rescue operations (e.g. using a pike pole) | 6.8 |
| Firefighter | General firefighting duties | 8 |
| Firefighter | Hauling hoses, carrying/hoisting equipment, breaking down walls in full gear | 9 |
| Firewood Chopping & Carrying | Carrying/stacking wood — light-to-moderate effort | 4.1 |
| Firewood Chopping & Carrying | Carrying/stacking wood — moderate effort | 5.5 |
| Firewood Chopping & Carrying | Chopping/splitting logs — moderate effort | 4.5 |
| Firewood Chopping & Carrying | Chopping/splitting logs — vigorous effort | 6.5 |
| Fishing | Sitting in a boat or canoe | 2 |
| Fishing | Bank / shore fishing | 3.5 |
| Fishing | Wading in a stream | 6 |
| Fishing Techniques | Jig or line fishing, standing | 1.8 |
| Fishing Techniques | Spearfishing, standing | 2.3 |
| Fishing Techniques | Set net fishing (setting & retrieving) | 3.8 |
| Fishing Techniques | Crab fishing | 4.5 |
| Flooring Installation | Laying tile or linoleum | 3.8 |
| Flooring Installation | Laying or removing carpet | 4.5 |
| Futsal | General | 7.8 |
| Gardening | Light gardening | 2 |
| Gardening | Moderate gardening | 3.8 |
| Gardening | Heavy / power-tool gardening | 5.8 |
| Golf | Riding a power cart | 3.8 |
| Golf | Walking, carrying your own clubs | 4.3 |
| Golf | Walking, pulling a trolley/pull-cart | 5.3 |
| Gym Workout | Gym + weight training combined visit | 5 |
| Gym Workout | General health club exercise | 5.5 |
| Gym Workout | Health club conditioning classes | 7.8 |
| HIIT | Moderate HIIT (interval work, more rest between rounds) | 7 |
| HIIT | Vigorous HIIT (burpees, mountain climbers, squat jumps, minimal rest) | 11 |
| Hiking | Easy trail, flat, no pack | 5.3 |
| Hiking | Moderate hills, light pack 0-5kg | 6.5 |
| Hiking | Steep terrain, moderate pack ~10kg | 7.8 |
| Hiking | Mountainous terrain, heavy pack 20kg+ | 9 |
| Home Exterior Maintenance | Cleaning gutters | 5 |
| Home Exterior Maintenance | Hanging storm windows | 5 |
| Home Exterior Maintenance | Roofing | 6 |
| Horseback Riding | General riding (walk/relaxed pace) | 5.5 |
| Horseback Riding | Trotting | 5.8 |
| Horseback Riding | Canter or gallop | 7.3 |
| Horseshoe Pitching & Quoits | General | 3 |
| Housekeeping / Custodial Staff | Light custodial work | 2.3 |
| Housekeeping / Custodial Staff | Moderate custodial work | 3.8 |
| Housekeeping / Custodial Staff | Hotel housekeeping | 4 |
| Hula & Polynesian Dance | Slow hula, haka (NZ Māori), or Tongan dance | 5.8 |
| Hula & Polynesian Dance | Fast hula, Samoan sasa, Fijian style, or Tinikling | 7 |
| Hula & Polynesian Dance | Samoan slap dance or Tahitian dance | 8.8 |
| Hunting | Small game hunting | 5 |
| Hunting | Large game hunting | 6 |
| Hunting | Hiking with hunting gear | 9.5 |
| Ice Fishing | Ice fishing, sitting/standing, tending lines | 2 |
| Ice Fishing | Moving icehouse, setting up, drilling holes | 6 |
| Ice Hockey | General / recreational skate — pickup or open ice | 8 |
| Ice Hockey | Competitive — league or organised game | 10 |
| Ice Skating | Leisure / beginner skating | 5.5 |
| Ice Skating | General / moderate skating | 7 |
| Ice Skating | Fast / vigorous skating | 9 |
| in Construction / Manual Labor | Light manual labor | 2.8 |
| in Construction / Manual Labor | Moderate manual labor | 4.5 |
| in Construction / Manual Labor | Vigorous manual labor | 6.5 |
| Jockey / Horse Racing | Walking | 2.3 |
| Jockey / Horse Racing | Trotting | 6.3 |
| Jockey / Horse Racing | Canter | 7.8 |
| Jump Rope | Slow pace (under 100 skips/min) | 8.8 |
| Jump Rope | Moderate pace (100-120 skips/min) | 11.8 |
| Jump Rope | Fast pace (over 120 skips/min) | 12.3 |
| Kayaking | Moderate effort | 5 |
| Kayaking | Slalom, flat water | 9 |
| Kayaking | Competition | 13.5 |
| Kendo | Kihon-keiko style, moderate intensity (basic technique practice) | 6.5 |
| Kendo | Kirikaeshi style, high intensity (repetitive striking drill) | 9.6 |
| Kendo | Kakari-geiko style, very high intensity (all-out attack drill) | 11.3 |
| Kettlebell Training | Moderate — circuit-style, controlled pace | 5 |
| Kettlebell Training | Vigorous — continuous flow, minimal rest | 8 |
| Lacrosse | General | 8 |
| Laundry | Folding / sorting (sitting) | 2 |
| Laundry | General laundry (standing, sorting, loading machine) | 2.3 |
| Laundry | Moderate laundry (washing by hand, carrying loads) | 4 |
| Lawn Bowls | General | 3.3 |
| Longboarding | Slow speed (~13.3 km/h) | 6.8 |
| Longboarding | Typical speed (~16.2 km/h) | 8.3 |
| Longboarding | Fast speed (~18.4 km/h) | 10.5 |
| Mail Carrier / Postal Worker | Walking mail delivery | 2.3 |
| Mail Carrier / Postal Worker | Motorbike mail delivery | 1.5 |
| Mail Carrier / Postal Worker | Electronically assisted bicycle mail delivery | 3.5 |
| Marching Band | Playing an instrument, brisk pace | 5.5 |
| Marching Band | Baton twirling, moderate pace | 4 |
| Marching Band | Drum major, walking | 3.5 |
| Martial Arts | Novice / practice pace | 5.3 |
| Martial Arts | Moderate training pace (judo, karate, kickboxing, taekwondo, Muay Thai) | 10.3 |
| Military Marching / Soldier | Unloaded marching (1.5–2.5 mph) | 3.5 |
| Military Marching / Soldier | Loaded marching, 10–30 kg load (1.5–2.5 mph) | 4 |
| Military Marching / Soldier | Loaded marching, varying terrain, 25–40 kg load | 6.3 |
| Mining Work | Erecting supports | 5 |
| Mining Work | General mining work | 5.5 |
| Mining Work | Shoveling coal by hand | 6.3 |
| Motocross & ATV Riding | Motocross / ATV, general (off-road) | 4 |
| Motocross & ATV Riding | Motorcycle racing, Supermoto | 5.3 |
| Moving Boxes | Light loads | 5 |
| Moving Boxes | General moving / carrying boxes | 5.8 |
| Moving Boxes | Carrying boxes upstairs | 9 |
| Mowing Lawn | Riding mower | 2.5 |
| Mowing Lawn | Walking push mower | 5 |
| Mowing Lawn | Hand/reel mower | 6 |
| Netball | General | 7 |
| Orienteering | General | 9 |
| Paddleball | Casual / general play | 6 |
| Paddleball | Competitive play | 10 |
| Painting | Painting inside the house | 3.3 |
| Painting | General painting | 4.5 |
| Painting | Painting outside the house | 5 |
| Performance Dance | Flamenco dance | 8.5 |
| Performance Dance | Musical theater, singing/dancing | 10.3 |
| Pickleball | Recreational doubles (casual/social play) | 4.5 |
| Pickleball | Competitive / singles / vigorous play | 7 |
| Pilates | Mat Pilates | 1.8 |
| Pilates | General Pilates | 2.8 |
| Pilates | POUND (Pilates + drumming fusion class) | 8.5 |
| Playing With Kids | Light / seated play | 2.3 |
| Playing With Kids | Moderate active play (walking/running) | 3.5 |
| Playing With Kids | Vigorous active play (chasing, running games) | 5.8 |
| Police Officer | Patrol on foot / walking | 3.8 |
| Police Officer | Directing traffic / standing | 2.5 |
| Police Officer | Making an arrest / standing, exertion | 4 |
| Race Walking | Moderate race pace (3.1 m/s / 6.9 mph) | 10.3 |
| Race Walking | Fast race pace (3.7 m/s / 8.3 mph) | 13.8 |
| Race Walking | Elite racing speed (4.0 m/s / 8.95 mph) | 15.5 |
| Racquetball | General / recreational play | 7 |
| Racquetball | Competitive, tournament-level play | 10 |
| River Tubing | General | 2.3 |
| Rock Climbing | Slow / easy effort (lots of resting on the wall) | 8 |
| Rock Climbing | General / moderate effort (steady climbing) | 10 |
| Rock Climbing | Fast / vigorous effort (continuous bouldering, hard routes) | 12 |
| Rodeo | Light effort | 4 |
| Rodeo | Moderate effort | 5.5 |
| Rodeo | Vigorous effort | 7 |
| Roller Skating | Recreational pace (~14 km/h, easy cruise) | 7.5 |
| Roller Skating | Fast / fitness training pace (~21 km/h) | 12.3 |
| Rollerskiing (Roller Skiing) | 10 – 12.9 km/h, no incline | 5.5 |
| Rollerskiing (Roller Skiing) | 13 – 16.9 km/h, no incline | 6.8 |
| Rollerskiing (Roller Skiing) | 17 – 19.9 km/h, no incline | 8.3 |
| Rollerskiing (Roller Skiing) | 20 – 23.9 km/h, no incline | 10.5 |
| Rowing Machine | Light effort (~50-100 watts) | 3.5 |
| Rowing Machine | Moderate effort (~100-150 watts) | 7 |
| Rowing Machine | Vigorous effort (~150-200 watts) | 8.5 |
| Rowing Machine | Very vigorous / racing pace (200+ watts) | 12 |
| Rugby | Competitive match — full contact | 8.3 |
| Rugby | Touch rugby — non-competitive, no tackling | 6.3 |
| Sailing | Leisure sailing | 3.3 |
| Sailing | Competition, general | 4.5 |
| Sailing | Competition, high effort | 9.3 |
| Salsa Dancing | Salsa with a partner (social/club salsa) | 4.8 |
| Salsa Dancing | Afro-Cuban salsa (cha-cha-cha, mambo, rumba, son steps) | 6 |
| Salsa Dancing | Salsa dancing to a video (solo practice/workout style) | 6.3 |
| Scrubbing Floors | Light effort | 2 |
| Scrubbing Floors | Moderate effort | 3.5 |
| Scrubbing Floors | Vigorous effort | 6.5 |
| Scuba Diving | Light effort | 5.3 |
| Scuba Diving | Moderate effort | 5.8 |
| Scuba Diving | Recreational diver | 6.8 |
| Sewing & Tailoring | Hand sewing | 1.8 |
| Sewing & Tailoring | Machine sewing | 2.5 |
| Sewing & Tailoring | Cutting fabric | 2.3 |
| Sewing & Tailoring | Pressing | 3.5 |
| Shoveling Snow | Moderate effort | 5.3 |
| Shoveling Snow | Standard effort | 6 |
| Shoveling Snow | Vigorous effort | 7.5 |
| Sit-to-Stand Exercise | Moderate pace (6-12 reps/min) | 2.8 |
| Sit-to-Stand Exercise | Fast pace (18-24 reps/min) | 4 |
| Skateboarding | General / moderate effort (cruising, practising tricks) | 5 |
| Skateboarding | Competitive / vigorous effort | 6 |
| Ski Machine | General ski machine | 6.8 |
| Ski Machine | Ski ergometer, cross-country double poling, slow-to-moderate speed | 10.5 |
| Ski Machine | Ski ergometer, cross-country double poling, fast-to-maximum speed | 18 |
| Skiing | Light — relaxed cruising, lots of rest | 4.3 |
| Skiing | Moderate — general recreational skiing | 5.3 |
| Skiing | Vigorous — racing, aggressive skiing | 8 |
| Skilled Trades (Electrician, Plumber & Mason) | Electrical work (wiring, tapping, splicing) | 3.3 |
| Skilled Trades (Electrician, Plumber & Mason) | Masonry/concrete, light effort | 2.5 |
| Skilled Trades (Electrician, Plumber & Mason) | Masonry/concrete, moderate effort | 4.3 |
| Skilled Trades (Electrician, Plumber & Mason) | Plumbing activities | 3 |
| Snorkeling | General | 5 |
| Snow Blower | Operating snow blower, walking behind it | 2.5 |
| Snow Blower | Riding snow blower | 3 |
| Snowboarding | Light effort — cruising, beginner runs | 4.3 |
| Snowboarding | Moderate effort — recreational riding | 7.5 |
| Snowboarding | Vigorous effort — aggressive, advanced riding | 8 |
| Snowmobiling | Driving, moderate pace, flat land | 3.8 |
| Snowmobiling | Riding as a passenger, light effort | 2 |
| Snowshoeing | Moderate effort | 5.3 |
| Snowshoeing | Vigorous effort | 10 |
| Soccer | Casual, social kickabout or light training | 7 |
| Soccer | Competitive match — full 11-a-side or serious game | 9.5 |
| Softball | General play (batting, fielding, base-running) | 5 |
| Softball | Pitching | 6 |
| Speed Skating & Ice Dancing | Skating treadmill, 6–6.9 mph, 2% grade | 9 |
| Speed Skating & Ice Dancing | Speed skating, competitive | 13.8 |
| Speed Skating & Ice Dancing | Ice dancing | 14 |
| Squash | General / recreational play | 7.3 |
| Squash | Competitive / vigorous match play | 12 |
| StairMaster | Casual pace (relaxed stair walking) | 4 |
| StairMaster | Steady stepmill (moderate machine climbing) | 8.8 |
| StairMaster | Vigorous stepmill | 9.8 |
| StairMaster | Sprint intervals / maximum effort | 12.5 |
| Stand-Up Paddleboarding (SUP) | Light effort (10-19 strokes/min) | 2.8 |
| Stand-Up Paddleboarding (SUP) | Moderate effort (30-39 strokes/min) | 5 |
| Stand-Up Paddleboarding (SUP) | Vigorous effort (50-69 strokes/min) | 11 |
| Standing at Work | Light standing (retail, bartending, filing, standing and talking) | 1.8 |
| Standing at Work | Moderate standing (stocking shelves, packing boxes, light assembly/repair work) | 3.3 |
| Standing at Work | Heavy standing (lifting 50+ lbs repeatedly, masonry, painting, paper hanging) | 4.5 |
| Step Aerobics | 4-inch step platform | 5.5 |
| Step Aerobics | 6–8 inch step platform | 7.3 |
| Step Aerobics | 10–12 inch step platform | 9 |
| Strength Training | Technique / Rehab Block | 3.5 |
| Strength Training | Heavy Strength Block | 5 |
| Strength Training | Hypertrophy Session | 5.8 |
| Strength Training | MetCon / Circuit Finisher | 7.5 |
| Surfing | General surfing — mostly sitting/waiting for waves | 3 |
| Surfing | Active paddling | 6.8 |
| Surfing | Competitive surfing | 5 |
| Table Tennis | General | 4 |
| Target Shooting (Pistol, Rifle & Trap) | Rifle shooting, lying down | 2.3 |
| Target Shooting (Pistol, Rifle & Trap) | Rifle shooting, kneeling or standing | 2.5 |
| Target Shooting (Pistol, Rifle & Trap) | Pistol or trap shooting, standing | 2.5 |
| Team Handball | General | 8 |
| Tennis | Hitting balls, casual practice, non-game play | 5 |
| Tennis | Doubles match | 6 |
| Tennis | Singles match | 8 |
| Track and Field | Throwing events — shot put, discus, hammer | 4 |
| Track and Field | Jumping events — high jump, long jump, triple jump, javelin, pole vault | 6 |
| Track and Field | Running events — steeplechase, hurdles | 10 |
| Trampoline | Recreational (backyard/trampoline park) | 6.3 |
| Trampoline | Competitive (trampoline gymnastics) | 10.3 |
| Treading Water | Moderate effort, general | 3.5 |
| Treading Water | Fast, vigorous effort | 9.8 |
| Truck Driver / Delivery Driver | Driving (delivery truck, taxi, shuttle bus, school bus) | 2 |
| Truck Driver / Delivery Driver | Loading and unloading the truck | 6.5 |
| Ultimate Frisbee | General | 8 |
| Volleyball | Casual, non-competitive team play | 3 |
| Volleyball | Competitive indoor, in a gymnasium | 6 |
| Volleyball | Competitive beach volleyball, in sand | 8 |
| VR Fitness | VR fitness game, vigorous intensity (e.g. VR boxing/rhythm game) | 7.9 |
| VR Fitness | Immersive fitness workout series (e.g. interactive fitness cube system) | 9.3 |
| VR Fitness | Immersive VR exergaming system, vigorous intensity | 13 |
| Warehouse / Shipping Worker | Loading / unloading boxes | 2.3 |
| Warehouse / Shipping Worker | Moving boxes (~5 kg each) | 4.3 |
| Washing and Waxing the Car | General | 2 |
| Water Aerobics | General water aerobics/calisthenics | 5.5 |
| Water Aerobics | Resistance exercises | 3.8 |
| Water Aerobics | High intensity | 7.5 |
| Water Polo | General | 10 |
| Water Running (Aqua Jogging) | Slow pace (~30 steps/min) | 6.5 |
| Water Running (Aqua Jogging) | Moderate pace (~40 steps/min) | 7.5 |
| Water Running (Aqua Jogging) | Fast pace (~50 steps/min) | 8.5 |
| Water Running (Aqua Jogging) | Very fast pace (~60 steps/min) | 9.8 |
| Water Skiing & Wakeboarding | General | 6 |
| Water Walking | Light effort, slow pace | 2.5 |
| Water Walking | Moderate effort, moderate pace | 4.8 |
| Water Walking | Vigorous effort, brisk pace | 6.8 |
| Whitewater Rafting | General | 5 |
| Windsurfing | General windsurfing (not pumping for speed) | 5 |
| Windsurfing | Windsurfing/kitesurfing, crossing trial | 11 |
| Windsurfing | Competition, pumping for speed | 14 |
| Wrestling | General | 6 |
| Yard Work | Light effort | 2.3 |
| Yard Work | Moderate effort | 4 |
| Yard Work | Vigorous effort | 6 |
| Yoga | Hatha yoga (gentle, slow-paced) | 2.5 |
| Yoga | Vinyasa / power yoga (flowing, faster-paced) | 4 |
| Yoga | Hot yoga / Bikram (heated room, 90 min series) | 5 |
| Zumba | Zumba Gold (low-impact, modified for beginners/older adults) | 4.5 |
| Zumba | Standard Zumba group class | 6.5 |
| Zumba | Zumba Strong / Toning (high-intensity, HIIT-style) | 8 |
Australia's Physical Activity and Sedentary Behaviour Guidelines recommend adults 18–64 do 150–300 minutes of moderate-intensity OR 75–150 minutes of vigorous-intensity physical activity per week, plus muscle-strengthening on 2+ days.
MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. 1 MET = energy at rest (~1 kcal/kg/hr). Moderate activity = 3–5.9 METs; Vigorous = ≥6 METs.
Calories burned = MET × weight (kg) × time (hours)
The calculator uses MET (Metabolic Equivalent of Task) values, which are standardised measures of the energy cost of physical activities relative to rest. A MET of 1 = the energy used sitting quietly (approximately 1 kcal/kg/hour). An activity with MET of 6 burns 6 times that energy.
Example: 75kg person cycling at moderate pace (MET 8) for 45 minutes: 8 × 75 × 0.75 = 450 calories (1,883 kJ)
| Activity | MET | 70 kg person (30 min) | 90 kg person (30 min) |
|---|---|---|---|
| Walking (5.5 km/hr) | 3.8 | 133 cal | 171 cal |
| Running (9.5 km/hr) | 9.8 | 343 cal | 441 cal |
| Cycling (moderate, 19-22 km/hr) | 8.0 | 280 cal | 360 cal |
| Swimming (laps, moderate) | 7.0 | 245 cal | 315 cal |
| Weight training (vigorous) | 6.0 | 210 cal | 270 cal |
| HIIT / circuit training | 8.0 | 280 cal | 360 cal |
| Yoga (hatha) | 3.0 | 105 cal | 135 cal |
| Walking (brisk, 6.5 km/hr) | 4.5 | 157 cal | 202 cal |
Australian food labels display energy in kilojoules (kJ), not calories. The daily reference value is 8,700 kJ. When comparing calories burned against food labels, convert using: calories × 4.184 = kJ. A 30-minute run burning 343 calories = 1,435 kJ — roughly equivalent to the energy in a large banana and two slices of wholegrain bread.
How many calories does a 30-minute walk burn?
A 30-minute walk at 5.5 km/hr burns approximately 100-170 calories depending on body weight. A 70kg person burns approximately 133 calories; a 90kg person burns approximately 171 calories. Increasing pace to a brisk walk (6.5 km/hr, MET 4.5) increases calorie burn to 157-202 calories for the same duration.
Does weight training burn more calories than cardio?
During a session, cardio typically burns more calories per minute than weight training. However, weight training builds muscle mass, which increases BMR — burning more calories at rest 24/7. High-intensity interval training (HIIT) provides a strong EPOC (post-exercise calorie burn) effect similar to resistance training. For body composition, combining both cardio and resistance training is optimal.
What is EPOC and does it significantly increase calorie burn?
EPOC (Excess Post-Exercise Oxygen Consumption) is the elevated calorie burn after intense exercise as the body recovers and restores oxygen stores. High-intensity exercise (HIIT, heavy lifting) produces greater EPOC than moderate-intensity steady-state cardio. However, the total extra calories from EPOC are modest — typically 50-200 extra calories over 12-24 hours — meaningful but not a replacement for the exercise calorie burn itself.
How do I calculate calories burned during exercise?
Use the MET formula: calories per minute = (MET × 3.5 × your weight in kg) ÷ 200, then multiply by the minutes exercised. Each activity has a MET value based on its intensity. The calculator above stores MET values for 60+ activities and does the maths for you.
How many calories does cycling burn?
Moderate cycling (about 7 METs) burns roughly 250–300 calories in 30 minutes for a 70 kg adult, and more for heavier riders or faster pace. Vigorous cycling can burn 400+ calories in the same time. A stationary bike burns a similar amount at matched intensity.
How many calories does running burn?
Running at about 9.7 km/h (roughly 10 METs) burns around 350–400 calories in 30 minutes for a 70 kg adult. Faster running, hills and higher body weight all increase the burn. Running is one of the most efficient calorie-burning activities per minute.
How many calories does walking burn?
Walking at a brisk 5 km/h (about 3.5 METs) burns roughly 120–150 calories in 30 minutes for a 70 kg adult. Walking faster, uphill, or carrying weight increases this. Because it is easy to sustain, walking is an excellent way to add daily calorie burn.
How many calories does a treadmill or elliptical burn?
A brisk treadmill walk burns around 150–160 calories in 30 minutes for a 70 kg person, while running on it burns much more. An elliptical trainer burns roughly 180–200 calories in 30 minutes at a moderate effort. Raising incline or resistance increases the burn.
Are fitness tracker calorie counts accurate?
They are useful estimates but not exact. Studies show smartwatches and bands can misjudge calorie burn by 20–30% or more, particularly for strength training and interval workouts. Use them to compare workouts and track progress over time rather than as a precise calorie figure.
Does sweating mean I burned more calories?
No. Sweating is your body cooling itself, not a measure of calories burned. You can sweat heavily in a hot room with little effort, or burn many calories in cold conditions without much sweat. Intensity and duration determine calorie burn, not how much you sweat.