How the estimate works
Every activity has a published MET value — a multiple of resting metabolic rate — from the Compendium of Physical Activities. Calories = MET × weight in kg × hours. A 70 kg person running at 9.8 METs for 30 minutes burns roughly 343 kcal; the same session at 100 kg burns 490, which is why body weight matters more than any gadget setting.
Note these are gross figures — they include the calories you'd have burned resting anyway. The exercise-specific addition is the MET value minus 1.
Dig into specific activities
Each activity below has its own page with intensity variants, burn tables by body weight, and practical tips:
- 🚶 Walking
- 🏃 Running
- 🐢 Jogging
- 🚴 Cycling
- 🏊 Swimming
- 🏋️ Weightlifting
- 🪢 Jumping Rope
- 🥾 Hiking
- 🧘 Yoga
- 🤸 Pilates
- 🚣 Rowing
- ⚙️ Elliptical
- 🪜 Stair Climbing
- 💃 Dancing
- 🏀 Basketball
- ⚽ Soccer (Football)
- 🎾 Tennis
- ⛳ Golf
- 🔥 HIIT Workouts
- 🥊 Boxing
- 🛶 Kayaking
- 🌱 Gardening
- 🧹 Housework & Cleaning
- 🧍 Standing
- 😴 Sleeping
- 🏸 Badminton
Frequently asked questions
Which exercise burns the most calories?
Per minute: high-MET activities like fast running (11–14 METs), jump rope (~12) and competitive sports. Per week: whichever you'll actually do for enough total minutes — duration beats intensity for most people's totals.
Are fitness tracker calorie counts accurate?
Wrist trackers commonly err 20–40% on exercise calories in validation studies. MET-based estimates are also approximations, but they're transparent and consistent — good properties for planning.
Should I eat back the calories I burn exercising?
If your TDEE activity multiplier already covers your training, they're pre-counted — eating them back double-counts. Only add for sessions genuinely beyond your usual pattern.
More calculators
TDEE Calculator
Work out your Total Daily Energy Expenditure
Calorie Calculator
Get a daily calorie target matched to your goal
BMR Calculator
Estimate the calories your body burns at complete rest, compared across the three standard equations
Calorie Deficit Calculator
Choose a weekly weight-loss rate and see the exact daily calories that achieve it
Macro Calculator
Split your daily calories into protein, carbs and fat
Maintenance Calorie Calculator
Find the daily calories that keep your weight stable
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011. [link]