Calorie Burn Rate for 150+ Activities: METs, Duration, and Body Weight Adjusted
A comprehensive reference of calorie burn rates for over 150 activities, calculated using MET values and adjusted for body weight and duration. Includes cardio, strength training, sports, daily activities, yoga, water activities, winter sports, and occupational tasks.
Knowing how many calories an activity burns is one of the most practical pieces of information for anyone managing their weight, planning workouts, or balancing energy intake with energy expenditure.
The problem is that calorie burn depends on three variables: the activity itself, your body weight, and how long you do it. A 60kg person burns far fewer calories jogging than a 90kg person doing the same jog for the same duration. Generic statements like "running burns 400 calories" are incomplete at best and misleading at worst.
This reference solves that problem. It provides MET values for over 150 activities across eight categories, along with pre-calculated calorie burn figures for two common body weights. More importantly, it gives you the formula so you can calculate the exact number for your own weight and duration.
All MET values in this guide are sourced from the Compendium of Physical Activities, the standard scientific reference maintained by Arizona State University and used in exercise physiology research worldwide.
What Are METs (Metabolic Equivalent of Task)?
A MET, or Metabolic Equivalent of Task, is a unit that expresses the energy cost of a physical activity relative to rest. One MET is defined as the energy expenditure at rest, which is approximately 3.5 milliliters of oxygen consumed per kilogram of body weight per minute, or roughly 1 kilocalorie per kilogram of body weight per hour.
An activity rated at 2.0 METs requires twice the energy of sitting still. An activity at 10.0 METs requires ten times the energy of rest.
METs provide a standardized way to compare the intensity of any activity. They are body-weight-independent in their raw form — a MET value of 8.0 for running at 8 km/h is 8.0 regardless of whether you weigh 55kg or 110kg. The difference in absolute calorie burn comes when you multiply by body weight.
MET Intensity Classifications
| MET Range | Intensity Level | Examples |
|---|---|---|
| 1.0–1.5 | Sedentary | Sitting, watching TV, sleeping |
| 1.6–2.9 | Light | Slow walking, light housework, standing |
| 3.0–5.9 | Moderate | Brisk walking, cycling at leisure pace, yoga |
| 6.0–8.9 | Vigorous | Running, swimming laps, basketball |
| 9.0+ | Very Vigorous | Sprinting, competitive sports, jump rope fast |
The Calorie Burn Formula
The standard formula to estimate calories burned during any activity is:
Calories Burned = METs × Body Weight (kg) × Duration (hours)
For example, if you weigh 75kg and jog at 8 km/h (MET value of 8.3) for 45 minutes (0.75 hours):
Calories Burned = 8.3 × 75 × 0.75 = 467 calories
This formula is widely used in exercise science and is the basis for calorie estimates in most fitness trackers and apps. It is an estimate — individual factors like fitness level, body composition, ambient temperature, and movement efficiency cause actual calorie burn to vary by roughly 10–20% in either direction.
Quick Reference: Body Weight Multipliers for 30 Minutes
To save time, here is what 1 MET burns in 30 minutes at various body weights:
| Body Weight | Calories per 1 MET per 30 min |
|---|---|
| 55 kg (121 lb) | 27.5 |
| 60 kg (132 lb) | 30.0 |
| 65 kg (143 lb) | 32.5 |
| 70 kg (154 lb) | 35.0 |
| 75 kg (165 lb) | 37.5 |
| 80 kg (176 lb) | 40.0 |
| 85 kg (187 lb) | 42.5 |
| 90 kg (198 lb) | 45.0 |
| 95 kg (209 lb) | 47.5 |
| 100 kg (220 lb) | 50.0 |
To calculate for your weight: multiply the MET value of the activity by the number in the right column corresponding to your body weight. For example, cycling at a moderate pace (MET 6.8) for someone weighing 80kg: 6.8 × 40.0 = 272 calories in 30 minutes.
How to Read the Tables
Each table below uses the following columns:
- Activity — The specific activity and relevant conditions (speed, intensity, etc.)
- MET Value — The metabolic equivalent from the Compendium of Physical Activities
- Cal/30 min (70 kg) — Calories burned in 30 minutes for a person weighing 70 kg (154 lb)
- Cal/30 min (85 kg) — Calories burned in 30 minutes for a person weighing 85 kg (187 lb)
- Intensity — Classification based on the MET value
All calorie values are rounded to the nearest whole number.
Cardio and Aerobic Activities
Running
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Running, 5 km/h (12 min/km) — jogging | 6.0 | 210 | 255 | Vigorous |
| Running, 6.4 km/h (9:22 min/km) | 7.0 | 245 | 298 | Vigorous |
| Running, 8 km/h (7:30 min/km) | 8.3 | 291 | 353 | Vigorous |
| Running, 8.4 km/h (7:08 min/km) | 9.0 | 315 | 383 | Very Vigorous |
| Running, 9.7 km/h (6:12 min/km) | 9.8 | 343 | 417 | Very Vigorous |
| Running, 10.8 km/h (5:33 min/km) | 10.5 | 368 | 446 | Very Vigorous |
| Running, 11.3 km/h (5:19 min/km) | 11.0 | 385 | 468 | Very Vigorous |
| Running, 12.1 km/h (4:58 min/km) | 11.5 | 403 | 489 | Very Vigorous |
| Running, 12.9 km/h (4:39 min/km) | 12.8 | 448 | 544 | Very Vigorous |
| Running, 13.8 km/h (4:21 min/km) | 13.3 | 466 | 565 | Very Vigorous |
| Running, 14.5 km/h (4:08 min/km) | 14.5 | 508 | 616 | Very Vigorous |
| Running, 16.1 km/h (3:44 min/km) | 16.0 | 560 | 680 | Very Vigorous |
| Running, stairs, up | 15.0 | 525 | 638 | Very Vigorous |
| Running, on a track, team practice | 10.0 | 350 | 425 | Very Vigorous |
| Running, trail | 9.0 | 315 | 383 | Very Vigorous |
Cycling
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Cycling, stationary, very light effort (50W) | 3.0 | 105 | 128 | Moderate |
| Cycling, stationary, light effort (100W) | 5.5 | 193 | 234 | Moderate |
| Cycling, stationary, moderate effort (150W) | 7.0 | 245 | 298 | Vigorous |
| Cycling, stationary, vigorous effort (200W) | 10.5 | 368 | 446 | Very Vigorous |
| Cycling, stationary, very vigorous effort (250W) | 12.5 | 438 | 531 | Very Vigorous |
| Cycling, road, < 16 km/h, leisure | 4.0 | 140 | 170 | Moderate |
| Cycling, road, 16–19 km/h, light effort | 6.8 | 238 | 289 | Vigorous |
| Cycling, road, 19–22 km/h, moderate effort | 8.0 | 280 | 340 | Vigorous |
| Cycling, road, 22–25 km/h, racing general | 10.0 | 350 | 425 | Very Vigorous |
| Cycling, road, 25–30 km/h, fast racing | 12.0 | 420 | 510 | Very Vigorous |
| Cycling, road, > 32 km/h, professional | 15.8 | 553 | 672 | Very Vigorous |
| Cycling, mountain bike, general | 8.5 | 298 | 361 | Vigorous |
| Cycling, BMX | 8.5 | 298 | 361 | Vigorous |
Other Cardio
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Elliptical trainer, moderate effort | 5.0 | 175 | 213 | Moderate |
| Elliptical trainer, vigorous effort | 8.0 | 280 | 340 | Vigorous |
| Rowing machine, light effort (50W) | 3.5 | 123 | 149 | Moderate |
| Rowing machine, moderate effort (100W) | 7.0 | 245 | 298 | Vigorous |
| Rowing machine, vigorous effort (150W) | 8.5 | 298 | 361 | Vigorous |
| Rowing machine, very vigorous effort (200W) | 12.0 | 420 | 510 | Very Vigorous |
| Stair climbing machine (StairMaster) | 9.0 | 315 | 383 | Very Vigorous |
| Jump rope, slow pace | 8.8 | 308 | 374 | Vigorous |
| Jump rope, moderate pace (general) | 11.8 | 413 | 502 | Very Vigorous |
| Jump rope, fast pace | 12.3 | 431 | 523 | Very Vigorous |
| Jumping jacks, moderate | 5.5 | 193 | 234 | Moderate |
| Jumping jacks, vigorous | 8.0 | 280 | 340 | Vigorous |
| Aerobics, low impact | 5.0 | 175 | 213 | Moderate |
| Aerobics, high impact | 7.3 | 256 | 310 | Vigorous |
| Aerobics, step, 6–8 inch step | 8.5 | 298 | 361 | Vigorous |
| Kickboxing cardio class | 10.3 | 361 | 438 | Very Vigorous |
| Circuit training, minimal rest | 8.0 | 280 | 340 | Vigorous |
| HIIT (high-intensity interval training) | 8.0 | 280 | 340 | Vigorous |
| Dancing, aerobic, general | 7.3 | 256 | 310 | Vigorous |
| Dancing, ballroom, slow (waltz) | 3.0 | 105 | 128 | Moderate |
| Dancing, ballroom, fast (swing, salsa) | 5.5 | 193 | 234 | Moderate |
| Zumba | 7.5 | 263 | 319 | Vigorous |
Strength Training
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Weight training, light effort | 3.5 | 123 | 149 | Moderate |
| Weight training, moderate effort (general) | 5.0 | 175 | 213 | Moderate |
| Weight training, vigorous effort | 6.0 | 210 | 255 | Vigorous |
| Weight training, power lifting or bodybuilding | 6.0 | 210 | 255 | Vigorous |
| Bodyweight exercises, light (push-ups, sit-ups) | 3.8 | 133 | 162 | Moderate |
| Bodyweight exercises, moderate | 5.0 | 175 | 213 | Moderate |
| Bodyweight exercises, vigorous (burpees, pull-ups) | 8.0 | 280 | 340 | Vigorous |
| CrossFit, general WOD | 8.0 | 280 | 340 | Vigorous |
| CrossFit, high intensity (competition pace) | 12.0 | 420 | 510 | Very Vigorous |
| Kettlebell training, moderate | 5.0 | 175 | 213 | Moderate |
| Kettlebell training, vigorous (swings, snatches) | 9.8 | 343 | 417 | Very Vigorous |
| Resistance band exercises, moderate | 3.8 | 133 | 162 | Moderate |
| TRX suspension training | 5.0 | 175 | 213 | Moderate |
| Battle ropes | 10.3 | 361 | 438 | Very Vigorous |
| Sandbag training | 6.0 | 210 | 255 | Vigorous |
| Deadlifts, heavy sets | 6.0 | 210 | 255 | Vigorous |
| Squats, heavy sets | 6.0 | 210 | 255 | Vigorous |
| Olympic lifts (clean and jerk, snatch) | 6.0 | 210 | 255 | Vigorous |
Sports
Ball Sports
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Basketball, game | 8.0 | 280 | 340 | Vigorous |
| Basketball, shooting around | 4.5 | 158 | 191 | Moderate |
| Soccer (football), competitive | 10.0 | 350 | 425 | Very Vigorous |
| Soccer, casual play | 7.0 | 245 | 298 | Vigorous |
| Tennis, singles | 8.0 | 280 | 340 | Vigorous |
| Tennis, doubles | 6.0 | 210 | 255 | Vigorous |
| Volleyball, competitive | 6.0 | 210 | 255 | Vigorous |
| Volleyball, recreational | 4.0 | 140 | 170 | Moderate |
| Volleyball, beach | 8.0 | 280 | 340 | Vigorous |
| Badminton, competitive | 7.0 | 245 | 298 | Vigorous |
| Badminton, recreational | 5.5 | 193 | 234 | Moderate |
| Table tennis (ping pong) | 4.0 | 140 | 170 | Moderate |
| Handball, general | 12.0 | 420 | 510 | Very Vigorous |
| Racquetball, competitive | 10.0 | 350 | 425 | Very Vigorous |
| Racquetball, casual | 7.0 | 245 | 298 | Vigorous |
| Squash | 12.0 | 420 | 510 | Very Vigorous |
| Baseball/softball, fielding | 5.0 | 175 | 213 | Moderate |
| Baseball, pitching | 6.0 | 210 | 255 | Vigorous |
| Golf, walking and carrying clubs | 4.3 | 151 | 183 | Moderate |
| Golf, using cart | 3.5 | 123 | 149 | Moderate |
| Cricket, batting/bowling | 5.0 | 175 | 213 | Moderate |
| Rugby, competitive | 10.0 | 350 | 425 | Very Vigorous |
| American football, competitive | 8.0 | 280 | 340 | Vigorous |
| Lacrosse | 8.0 | 280 | 340 | Vigorous |
| Field hockey | 7.8 | 273 | 332 | Vigorous |
Martial Arts and Combat Sports
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Boxing, sparring | 9.0 | 315 | 383 | Very Vigorous |
| Boxing, punching bag | 5.5 | 193 | 234 | Moderate |
| Boxing, in ring, general | 12.8 | 448 | 544 | Very Vigorous |
| Judo, jiu-jitsu, karate, tae kwon do | 10.3 | 361 | 438 | Very Vigorous |
| Wrestling, competitive | 6.0 | 210 | 255 | Vigorous |
| Kickboxing, competitive | 10.3 | 361 | 438 | Very Vigorous |
| Mixed martial arts (MMA) | 10.3 | 361 | 438 | Very Vigorous |
| Fencing | 6.0 | 210 | 255 | Vigorous |
| Tai chi | 3.0 | 105 | 128 | Moderate |
Other Sports
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Rock climbing, ascending | 8.0 | 280 | 340 | Vigorous |
| Rock climbing, rappelling | 5.0 | 175 | 213 | Moderate |
| Horseback riding, general | 5.5 | 193 | 234 | Moderate |
| Horseback riding, trotting | 5.8 | 203 | 247 | Moderate |
| Horseback riding, galloping | 7.3 | 256 | 310 | Vigorous |
| Archery, non-hunting | 4.3 | 151 | 183 | Moderate |
| Bowling | 3.0 | 105 | 128 | Moderate |
| Skateboarding | 5.0 | 175 | 213 | Moderate |
| Rollerblading, inline skating | 7.5 | 263 | 319 | Vigorous |
| Trampoline | 3.5 | 123 | 149 | Moderate |
| Frisbee, general | 3.0 | 105 | 128 | Moderate |
| Ultimate frisbee | 8.0 | 280 | 340 | Vigorous |
Daily Activities
Walking
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Walking, 2.7 km/h (very slow) | 2.3 | 81 | 98 | Light |
| Walking, 3.2 km/h (slow, strolling) | 2.8 | 98 | 119 | Light |
| Walking, 4.0 km/h (moderate pace) | 3.0 | 105 | 128 | Moderate |
| Walking, 4.8 km/h (brisk pace) | 3.5 | 123 | 149 | Moderate |
| Walking, 5.6 km/h (very brisk) | 4.3 | 151 | 183 | Moderate |
| Walking, 6.4 km/h (very fast) | 5.0 | 175 | 213 | Moderate |
| Walking, uphill, moderate pace | 5.3 | 186 | 225 | Moderate |
| Walking, uphill, vigorous pace | 6.3 | 221 | 268 | Vigorous |
| Walking, carrying objects (15 kg) | 4.0 | 140 | 170 | Moderate |
| Walking the dog | 3.0 | 105 | 128 | Moderate |
| Hiking, cross-country | 6.0 | 210 | 255 | Vigorous |
| Hiking, hills with 10–20 lb pack | 7.3 | 256 | 310 | Vigorous |
| Backpacking, general | 7.0 | 245 | 298 | Vigorous |
Household and Cleaning
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Cleaning, light (dusting, tidying) | 2.5 | 88 | 106 | Light |
| Cleaning, moderate (vacuuming, mopping) | 3.5 | 123 | 149 | Moderate |
| Cleaning, heavy (scrubbing floors, moving furniture) | 4.0 | 140 | 170 | Moderate |
| Washing dishes, standing | 2.2 | 77 | 94 | Light |
| Cooking, standing, general | 2.0 | 70 | 85 | Light |
| Cooking, active (chopping, stirring, lifting) | 2.5 | 88 | 106 | Light |
| Laundry, folding | 2.0 | 70 | 85 | Light |
| Ironing | 2.3 | 81 | 98 | Light |
| Making the bed | 3.3 | 116 | 140 | Moderate |
| Grocery shopping, with cart | 2.3 | 81 | 98 | Light |
| Carrying groceries upstairs | 7.5 | 263 | 319 | Vigorous |
Gardening and Yard Work
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Gardening, general | 3.8 | 133 | 162 | Moderate |
| Mowing lawn, push mower (motorized) | 5.5 | 193 | 234 | Moderate |
| Mowing lawn, push mower (hand) | 6.0 | 210 | 255 | Vigorous |
| Raking leaves | 3.8 | 133 | 162 | Moderate |
| Shoveling snow, moderate effort | 5.3 | 186 | 225 | Moderate |
| Shoveling snow, vigorous effort | 7.5 | 263 | 319 | Vigorous |
| Weeding, stooping | 4.5 | 158 | 191 | Moderate |
| Digging, spading soil | 5.0 | 175 | 213 | Moderate |
| Chopping wood, splitting logs | 6.3 | 221 | 268 | Vigorous |
| Laying sod/stone landscaping | 5.0 | 175 | 213 | Moderate |
Childcare and Other
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Child care, bathing and dressing | 3.0 | 105 | 128 | Moderate |
| Child care, carrying infant | 3.0 | 105 | 128 | Moderate |
| Playing with children, moderate effort | 4.0 | 140 | 170 | Moderate |
| Playing with children, vigorous (running, rough-housing) | 5.8 | 203 | 247 | Moderate |
| Moving household items, carrying boxes | 5.8 | 203 | 247 | Moderate |
| Home repair, general (painting, plumbing) | 3.0 | 105 | 128 | Moderate |
| Car washing, by hand | 3.5 | 123 | 149 | Moderate |
Yoga and Flexibility
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Hatha yoga | 2.5 | 88 | 106 | Light |
| Vinyasa yoga (flow) | 4.0 | 140 | 170 | Moderate |
| Ashtanga yoga | 5.0 | 175 | 213 | Moderate |
| Bikram/hot yoga | 5.0 | 175 | 213 | Moderate |
| Power yoga | 5.5 | 193 | 234 | Moderate |
| Yin yoga | 2.0 | 70 | 85 | Light |
| Restorative yoga | 1.5 | 53 | 64 | Sedentary |
| Pilates, beginner | 3.0 | 105 | 128 | Moderate |
| Pilates, intermediate/advanced | 4.5 | 158 | 191 | Moderate |
| Stretching, light | 2.3 | 81 | 98 | Light |
| Stretching, moderate (flexibility routine) | 2.5 | 88 | 106 | Light |
| Foam rolling/myofascial release | 2.0 | 70 | 85 | Light |
| Barre class | 4.5 | 158 | 191 | Moderate |
Water Activities
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Swimming, freestyle, light/moderate effort | 5.8 | 203 | 247 | Moderate |
| Swimming, freestyle, vigorous effort | 9.8 | 343 | 417 | Very Vigorous |
| Swimming, backstroke, general | 4.8 | 168 | 204 | Moderate |
| Swimming, backstroke, vigorous | 9.5 | 333 | 404 | Very Vigorous |
| Swimming, breaststroke, general | 5.3 | 186 | 225 | Moderate |
| Swimming, breaststroke, vigorous | 10.3 | 361 | 438 | Very Vigorous |
| Swimming, butterfly, general | 11.0 | 385 | 468 | Very Vigorous |
| Swimming, treading water, moderate | 3.5 | 123 | 149 | Moderate |
| Swimming, treading water, vigorous | 9.8 | 343 | 417 | Very Vigorous |
| Swimming, laps, mixed strokes | 7.0 | 245 | 298 | Vigorous |
| Water polo | 10.0 | 350 | 425 | Very Vigorous |
| Water aerobics | 5.3 | 186 | 225 | Moderate |
| Surfing, body or board | 3.0 | 105 | 128 | Moderate |
| Surfing, competitive | 5.0 | 175 | 213 | Moderate |
| Paddleboarding (SUP), general | 6.0 | 210 | 255 | Vigorous |
| Paddleboarding (SUP), racing | 9.0 | 315 | 383 | Very Vigorous |
| Kayaking, light effort | 3.5 | 123 | 149 | Moderate |
| Kayaking, moderate effort | 5.0 | 175 | 213 | Moderate |
| Kayaking, vigorous effort | 7.0 | 245 | 298 | Vigorous |
| Canoeing, light effort | 3.0 | 105 | 128 | Moderate |
| Canoeing, moderate effort | 7.0 | 245 | 298 | Vigorous |
| Rowing, recreational | 3.5 | 123 | 149 | Moderate |
| Rowing, competitive | 12.0 | 420 | 510 | Very Vigorous |
| Scuba diving | 7.0 | 245 | 298 | Vigorous |
| Snorkeling | 5.0 | 175 | 213 | Moderate |
| Water skiing | 6.0 | 210 | 255 | Vigorous |
| Wakeboarding | 6.0 | 210 | 255 | Vigorous |
| Diving, springboard or platform | 3.0 | 105 | 128 | Moderate |
Winter Sports
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Skiing, downhill, light effort | 4.3 | 151 | 183 | Moderate |
| Skiing, downhill, moderate effort | 5.3 | 186 | 225 | Moderate |
| Skiing, downhill, vigorous effort (racing) | 8.0 | 280 | 340 | Vigorous |
| Skiing, cross-country, slow (4 km/h) | 6.8 | 238 | 289 | Vigorous |
| Skiing, cross-country, moderate (6–8 km/h) | 9.0 | 315 | 383 | Very Vigorous |
| Skiing, cross-country, vigorous (>8 km/h) | 12.5 | 438 | 531 | Very Vigorous |
| Skiing, cross-country, uphill, maximum effort | 15.5 | 543 | 659 | Very Vigorous |
| Snowboarding, general | 5.3 | 186 | 225 | Moderate |
| Snowboarding, vigorous | 7.0 | 245 | 298 | Vigorous |
| Ice skating, general (9 km/h or less) | 5.5 | 193 | 234 | Moderate |
| Ice skating, fast pace/vigorous | 9.0 | 315 | 383 | Very Vigorous |
| Ice skating, speed, competitive | 13.3 | 466 | 565 | Very Vigorous |
| Ice hockey, general | 8.0 | 280 | 340 | Vigorous |
| Ice hockey, competitive | 10.0 | 350 | 425 | Very Vigorous |
| Snowshoeing, moderate | 5.3 | 186 | 225 | Moderate |
| Snowshoeing, vigorous | 10.0 | 350 | 425 | Very Vigorous |
| Sledding, tobogganing | 7.0 | 245 | 298 | Vigorous |
| Curling | 4.0 | 140 | 170 | Moderate |
Occupational Activities
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Sitting at desk, office work, typing | 1.5 | 53 | 64 | Sedentary |
| Standing, light work (retail, cashier) | 2.0 | 70 | 85 | Light |
| Standing, moderate work (assembly line) | 3.0 | 105 | 128 | Moderate |
| Walking at work, slow pace (teacher) | 2.8 | 98 | 119 | Light |
| Walking at work, moderate pace (nurse, waiter) | 3.5 | 123 | 149 | Moderate |
| Nursing, patient care, general | 3.0 | 105 | 128 | Moderate |
| Firefighting, general | 8.0 | 280 | 340 | Vigorous |
| Police work, making arrest | 8.0 | 280 | 340 | Vigorous |
| Construction, general labor | 4.0 | 140 | 170 | Moderate |
| Construction, heavy lifting | 7.5 | 263 | 319 | Vigorous |
| Carpentry, general | 3.6 | 126 | 153 | Moderate |
| Farming, general (feeding animals, grooming) | 4.0 | 140 | 170 | Moderate |
| Farming, baling hay, cleaning barn | 7.8 | 273 | 332 | Vigorous |
| Forestry, chopping trees (axe) | 8.0 | 280 | 340 | Vigorous |
| Coal mining, general | 6.0 | 210 | 255 | Vigorous |
| Masonry, concrete work | 4.3 | 151 | 183 | Moderate |
| Plumbing | 3.5 | 123 | 149 | Moderate |
| Electrical work | 3.5 | 123 | 149 | Moderate |
| Loading/unloading truck | 6.5 | 228 | 276 | Vigorous |
| Warehouse work, moderate effort | 4.0 | 140 | 170 | Moderate |
| Landscaping, professional | 5.5 | 193 | 234 | Moderate |
| House painting | 3.5 | 123 | 149 | Moderate |
| Teaching physical education class | 6.5 | 228 | 276 | Vigorous |
| Massage therapy, giving massage | 4.0 | 140 | 170 | Moderate |
Sedentary and Light Activities (For Reference)
| Activity | MET Value | Cal/30 min (70 kg) | Cal/30 min (85 kg) | Intensity |
|---|---|---|---|---|
| Sleeping | 0.95 | 33 | 40 | Sedentary |
| Lying awake, resting | 1.0 | 35 | 43 | Sedentary |
| Sitting, watching television | 1.0 | 35 | 43 | Sedentary |
| Sitting, reading | 1.3 | 46 | 55 | Sedentary |
| Sitting, playing video games | 1.0 | 35 | 43 | Sedentary |
| Sitting, talking or phone call | 1.5 | 53 | 64 | Sedentary |
| Standing quietly | 1.3 | 46 | 55 | Sedentary |
| Meditating, seated | 1.0 | 35 | 43 | Sedentary |
| Driving a car | 2.0 | 70 | 85 | Light |
| Riding in a car/bus (passenger) | 1.3 | 46 | 55 | Sedentary |
Using This Data for Weight Loss Planning
A pound of body fat contains approximately 7,700 calories (3,500 per pound). To lose 0.5 kg (about 1 lb) of fat per week, you need a cumulative weekly deficit of roughly 3,850 calories, or about 550 calories per day.
Here is how to use the tables above in practice:
Step 1: Know your baseline. Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day including all activities. The MET values above help you estimate the exercise component. Your Basal Metabolic Rate (BMR) — the calories you burn at rest — accounts for the majority of your TDEE. Use the Mifflin-St Jeor equation to estimate BMR, then add your activity calories.
Step 2: Pick activities strategically. If time is your constraint, higher-MET activities deliver more calorie burn per minute. Jump rope at 11.8 METs burns roughly twice the calories of brisk walking at 5.0 METs in the same time frame. But sustainability matters more than intensity. A daily 30-minute walk you actually do is worth more than a HIIT session you skip three times a week.
Step 3: Stack your daily activities. Non-Exercise Activity Thermogenesis (NEAT) — the calories burned through daily activities that are not formal exercise — can account for 15–30% of your total daily expenditure. Choosing to walk to errands (3.5 METs) instead of driving (2.0 METs), or standing at your desk (2.0 METs) instead of sitting (1.5 METs) adds up significantly over time.
Step 4: Track nutrition alongside activity. Exercise alone is an inefficient path to weight loss for most people. A 30-minute moderate run burns roughly 290 calories for a 70kg person. That is easily negated by a single large latte or a handful of trail mix. Tracking your food intake alongside your activity data gives you the complete picture.
Nutrola makes this straightforward. Log your food with a photo, voice note, or manual entry, and pair it with activity data from your fitness tracker. When you can see both sides of the energy balance equation in one place, informed decisions become automatic.
Why Fitness Tracker Calorie Estimates Differ from MET Calculations
If you wear an Apple Watch, Garmin, Fitbit, or similar device, you will notice that its calorie estimates often differ from the MET-based calculations in this guide. There are several reasons for this:
Heart rate adjustments. Wearables use heart rate data to modify calorie estimates. If your heart rate is elevated beyond what the MET value alone would predict (due to heat, caffeine, stress, or low fitness level), the tracker may report a higher burn. Conversely, a very fit individual doing the same activity may show a lower heart rate and a lower calorie estimate.
Individual calibration. Some devices factor in your age, sex, resting heart rate, and VO2max estimate. The MET formula uses only body weight and does not account for these variables.
Movement pattern analysis. Accelerometer data helps wearables distinguish between walking on flat ground and walking uphill, or between a leisurely bike ride and interval sprints, even when the average speed might be similar.
Resting calorie subtraction. Some trackers report only the "active calories" — the calories burned above your resting metabolic rate. Others report gross calories that include the baseline burn you would have had even if you had been sitting. This difference alone can account for a 15–25% gap in reported numbers.
Neither approach is "wrong." MET-based calculations are estimates derived from population averages. Wearable estimates add individual physiological data but introduce their own sources of error. For practical purposes, consistency in your method matters more than absolute accuracy.
Integrating Activity Data with Nutrition Tracking
Nutrola syncs with Apple Health and Google Health Connect, which means activity data from most major fitness trackers and smartwatches flows directly into your daily calorie balance. When you log a run with your Garmin or Apple Watch, that calorie expenditure shows up alongside your food intake in Nutrola, giving you a real-time view of your net energy balance.
This integration is especially useful for active people whose calorie needs fluctuate significantly from day to day. A rest day and a day with a 90-minute basketball game can differ by 700+ calories in expenditure. Seeing that reflected in your nutrition dashboard helps you eat appropriately for the day rather than sticking to a rigid number that undershoots or overshoots depending on activity level.
All core features of Nutrola — including AI photo recognition, voice logging, 100+ nutrient tracking, and the verified food database — are free to use. Fitness tracker integration is included at no additional cost.
FAQ
How accurate are MET-based calorie calculations?
MET values are derived from laboratory measurements of oxygen consumption during specific activities and are considered reliable estimates at the population level. For any given individual, actual calorie burn may vary by 10–20% from the MET prediction due to differences in fitness level, body composition, movement efficiency, and environmental conditions. MET calculations are accurate enough for practical diet and exercise planning but should not be treated as exact figures.
Do heavier people always burn more calories doing the same activity?
Yes, in absolute terms. Moving a heavier body requires more energy. A 100kg person burns approximately 43% more calories than a 70kg person performing the same activity for the same duration. This is directly reflected in the formula: Calories = METs x Body Weight (kg) x Duration (hours). However, the relative effort (how hard the activity feels) may also differ. The MET value itself assumes a standardized intensity and does not account for subjective difficulty.
Why is the MET value for weight training lower than running, even though lifting feels harder?
MET values measure average energy expenditure over the full duration of the activity, including rest periods. A typical weight training session involves 20–40 seconds of work per set followed by 60–180 seconds of rest. While the actual lifting phases can demand very high energy output, the averaged-out MET value across the entire session (including rest) comes out lower than continuous aerobic activities like running. This is why weight training shows a MET of 5.0–6.0 while moderate running shows 8.0–10.0. It does not mean weight training is less valuable — it offers benefits (muscle building, metabolic rate increase) that MET values do not capture.
Can I use these MET values to compare calorie burn between people of different fitness levels?
With caution. MET values represent the average energy cost of an activity. A highly trained runner may be more biomechanically efficient and burn slightly fewer calories at the same speed than an untrained runner. Conversely, the untrained runner may experience a higher relative intensity (closer to their VO2max), which could mean greater excess post-exercise oxygen consumption (EPOC). For practical purposes, the standard MET formula provides a reasonable estimate for most people. If you need higher precision, laboratory testing or a well-calibrated heart rate monitor will give better individual data.
Should I eat back the calories I burn during exercise?
This depends on your goal. If you are trying to lose weight, eating back all exercise calories can slow progress because calorie burn estimates (from any source) tend to have an upward bias. A common approach is to eat back 50–75% of estimated exercise calories. If you are trying to maintain weight or build muscle, replacing exercise calories more fully is appropriate to avoid an unintended deficit. Tracking both food intake and activity in a single app like Nutrola makes this decision easier because you can see your net balance in real time rather than guessing.
What is the best activity for burning the most calories in the shortest time?
Based on MET values alone, the highest calorie-burning activities include running stairs (15.0 METs), jump rope at fast pace (12.3 METs), competitive squash (12.0 METs), vigorous cross-country skiing (12.5 METs), boxing in the ring (12.8 METs), and CrossFit at competition intensity (12.0 METs). However, "best" depends entirely on what you can sustain, enjoy, and do safely. A 30-minute jump rope session at full intensity is beyond most people's capacity. The activity that burns the most total calories is the one you do consistently, at a sustainable intensity, for a meaningful duration.
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