Activity database
Exercise calorie calculator and activity database
Estimate calories burned by walking, running, cycling, swimming, sports and everyday movement. Choose an activity, enter your weight and duration, then compare common 30- and 60-minute examples.
Walking calculatorWeight, time, distance, speed and steps.
Steps to caloriesEstimate 5,000, 10,000 or custom steps.
Running calculatorRunning calories by pace, duration and weight.
Calories burned calculator
Use this quick calculator for any activity in the EKCal database.
Estimated burn
— kcal
| Activity | — |
| Calories / minute | — |
Activity calorie table
Table assumption: 70 kg / 154 lb adult. Click an activity for a custom calculator and extra tables.
| Activity | MET | 30 minutes | 60 minutes |
|---|---|---|---|
| Walking 3 mph | 3.5 | 129 kcal | 257 kcal |
| Brisk walking 4 mph | 5 | 184 kcal | 368 kcal |
| Running 5 mph | 8.3 | 305 kcal | 610 kcal |
| Running 6 mph | 9.8 | 360 kcal | 720 kcal |
| Cycling easy | 4 | 147 kcal | 294 kcal |
| Cycling moderate | 8 | 294 kcal | 588 kcal |
| Swimming moderate | 6 | 220 kcal | 441 kcal |
| Jump rope | 12.3 | 452 kcal | 904 kcal |
| Football (soccer), casual | 7 | 257 kcal | 514 kcal |
| Badminton | 5.5 | 202 kcal | 404 kcal |
| Strength training | 3.5 | 129 kcal | 257 kcal |
| Yoga | 2.5 | 92 kcal | 184 kcal |
| House cleaning | 3.3 | 121 kcal | 243 kcal |
| Stairs | 8.8 | 323 kcal | 647 kcal |
| Elliptical moderate | 5 | 184 kcal | 368 kcal |
| Dancing | 5 | 184 kcal | 368 kcal |
| Basketball | 6.5 | 239 kcal | 478 kcal |
| Cricket | 4.8 | 176 kcal | 353 kcal |
| Hiking | 6 | 220 kcal | 441 kcal |
| Rowing machine | 7 | 257 kcal | 514 kcal |
| Pilates | 3 | 110 kcal | 220 kcal |
| Stretching | 2.3 | 85 kcal | 169 kcal |
| Gardening | 3.8 | 140 kcal | 279 kcal |
| Desk work | 1.3 | 48 kcal | 96 kcal |
| Sleeping | 0.95 | 35 kcal | 70 kcal |
How estimates work: EKCal uses MET values and body weight. Results are useful for planning, but real burn changes with intensity, body size, terrain, technique and rest time.