How Many Calories Does Each Activity Burn?
Calculate calories burned for 100+ activities by duration, body weight, and intensity. Walking, running, cycling, swimming, and more.
How Calorie Burn Is Calculated
Calorie burn is estimated using MET values (Metabolic Equivalent of Task). 1 MET = resting calorie burn. Walking at 3 mph = 3.3 METs (3.3x resting). Running at 6 mph = 9.8 METs. Formula: Calories = MET × Body Weight (kg) × Duration (hours). Heavier people burn more calories for the same activity because they move more mass.
Most Efficient Exercises for Calorie Burn
Highest calorie burn per minute: Running, jump rope, and HIIT (12-14 cal/min at 170 lbs). Moderate calorie burn: Cycling, swimming, rowing (8-10 cal/min). Lower calorie burn: Walking, yoga, light weight training (4-6 cal/min). However, the best exercise for weight loss is whichever one you will do consistently — a 30-minute walk done daily beats a 60-minute run done twice a month.
Post-exercise oxygen consumption (EPOC, or "afterburn") adds 6-15% extra calories after vigorous exercise. HIIT and heavy weight training create the largest afterburn effect — up to 24 hours of elevated calorie burn. Steady-state cardio has minimal afterburn effect.
