Activity database
Calories burned by exercise and daily activity
Compare 30- and 60-minute estimates for walking, running, cycling, swimming, strength training, sports and everyday movement. The summary table uses a 70 kg (154 lb) adult.
| Activity | MET | 30 minutes | 60 minutes |
|---|---|---|---|
| Walking 3 mph | 3.5 | 129 | 257 |
| Brisk walking 4 mph | 5.0 | 184 | 368 |
| Running 5 mph | 8.3 | 305 | 610 |
| Running 6 mph | 9.8 | 360 | 720 |
| Cycling easy | 4.0 | 147 | 294 |
| Cycling moderate | 8.0 | 294 | 588 |
| Swimming moderate | 6.0 | 220 | 441 |
| Jump rope | 12.3 | 452 | 904 |
| Football (soccer), casual | 7.0 | 257 | 514 |
| Badminton | 5.5 | 202 | 404 |
| Strength training | 3.5 | 129 | 257 |
| Yoga | 2.5 | 92 | 184 |
| House cleaning | 3.3 | 121 | 243 |
| Stairs | 8.8 | 323 | 647 |
| Elliptical moderate | 5.0 | 184 | 368 |
| Dancing | 5.0 | 184 | 368 |
| Basketball | 6.5 | 239 | 478 |
| Cricket | 4.8 | 176 | 353 |
| Hiking | 6.0 | 220 | 441 |
| Rowing machine | 7.0 | 257 | 514 |
| Pilates | 3.0 | 110 | 220 |
| Stretching | 2.3 | 85 | 169 |
| Gardening | 3.8 | 140 | 279 |
| Desk work | 1.3 | 48 | 96 |
| Sleeping | 0.95 | 35 | 70 |
Table assumption: The figures below use a 70 kg (154 lb) adult. Calorie burn changes with body weight and intensity; open an activity page to compare several weights and durations.
Use exercise estimates carefully
Do not chase perfect numbers
MET values, watches and cardio machines are all estimates. Consistency matters more than pretending the number is exact.
Build gradually
Increase duration or intensity in small steps to reduce injury risk and improve adherence.
Keep strength work
Strength training supports function and lean tissue even when its immediate calorie number looks modest.