Calories Burned by Activity
82+ activities with MET values and calorie estimates
Cardio
| Activity | MET | kcal/hr (70kg) |
|---|---|---|
| Sprinting | 23.0 | 1610 |
| Jump Rope | 12.3 | 861 |
| Cycling (Vigorous) | 12.0 | 840 |
| Kickboxing | 10.3 | 721 |
| Running (6 mph) | 9.8 | 686 |
| Stair Climbing | 9.0 | 630 |
| Cross-Country Skiing | 9.0 | 630 |
| Spinning / Indoor Cycling | 8.5 | 595 |
| Cycling (Moderate) | 8.0 | 560 |
| Swimming Laps | 8.0 | 560 |
| Jumping Jacks | 8.0 | 560 |
| Rollerblading | 7.5 | 525 |
| Aerobics Class | 7.3 | 511 |
| Jogging (5 mph) | 7.0 | 490 |
| Rowing Machine | 7.0 | 490 |
| Ice Skating | 7.0 | 490 |
| Zumba | 6.5 | 455 |
| Swimming (Leisure) | 6.0 | 420 |
| Hiking | 6.0 | 420 |
| Dancing (General) | 5.5 | 385 |
| Elliptical Trainer | 5.0 | 350 |
| Brisk Walking (3.5 mph) | 4.3 | 301 |
Daily Activities
| Activity | MET | kcal/hr (70kg) |
|---|---|---|
| Shoveling Snow | 6.0 | 420 |
| Moving Furniture | 6.0 | 420 |
| Mowing Lawn (Push Mower) | 5.5 | 385 |
| Playing with Kids | 4.0 | 280 |
| Gardening | 3.8 | 266 |
| Car Washing | 3.5 | 245 |
| Housework (General) | 3.3 | 231 |
| Painting (House) | 3.3 | 231 |
| Grocery Shopping | 2.3 | 161 |
| Cooking | 2.0 | 140 |
Flexibility & Mind-Body
| Activity | MET | kcal/hr (70kg) |
|---|---|---|
| Yoga (Vinyasa) | 4.0 | 280 |
| Yoga (Hot/Bikram) | 4.0 | 280 |
| Barre Class | 3.5 | 245 |
| Pilates | 3.0 | 210 |
| Tai Chi | 3.0 | 210 |
| Yoga (Hatha) | 2.5 | 175 |
| Walking Meditation | 2.5 | 175 |
| Stretching | 2.3 | 161 |
Outdoor
| Activity | MET | kcal/hr (70kg) |
|---|---|---|
| Trail Running | 10.0 | 700 |
| Mountain Biking | 8.5 | 595 |
| Rock Climbing | 8.0 | 560 |
| Frisbee / Ultimate | 8.0 | 560 |
| Skiing (Downhill) | 6.0 | 420 |
| Snowboarding | 6.0 | 420 |
| Skateboarding | 5.0 | 350 |
| Horseback Riding | 4.0 | 280 |
| Archery | 3.5 | 245 |
Sports
| Activity | MET | kcal/hr (70kg) |
|---|---|---|
| Martial Arts | 10.3 | 721 |
| Rugby | 8.3 | 581 |
| Football | 8.0 | 560 |
| Ice Hockey | 8.0 | 560 |
| Lacrosse | 8.0 | 560 |
| Boxing (Sparring) | 7.8 | 546 |
| Tennis | 7.3 | 511 |
| Soccer | 7.0 | 490 |
| Basketball | 6.5 | 455 |
| Wrestling | 6.0 | 420 |
| Badminton | 5.5 | 385 |
| Baseball / Softball | 5.0 | 350 |
| Golf (Walking) | 4.3 | 301 |
| Volleyball | 4.0 | 280 |
| Table Tennis | 4.0 | 280 |
Strength
| Activity | MET | kcal/hr (70kg) |
|---|---|---|
| CrossFit | 9.0 | 630 |
| Circuit Training | 8.0 | 560 |
| Weight Lifting (Vigorous) | 6.0 | 420 |
| Kettlebell Training | 6.0 | 420 |
| Powerlifting | 6.0 | 420 |
| Olympic Lifting | 6.0 | 420 |
| TRX / Suspension Training | 4.5 | 315 |
| Bodyweight Exercises | 3.8 | 266 |
| Weight Lifting (Moderate) | 3.5 | 245 |
| Resistance Bands | 3.5 | 245 |
Water
| Activity | MET | kcal/hr (70kg) |
|---|---|---|
| Water Polo | 10.0 | 700 |
| Scuba Diving | 7.0 | 490 |
| Stand-Up Paddleboarding | 6.0 | 420 |
| Water Aerobics | 5.3 | 371 |
| Kayaking | 5.0 | 350 |
| Snorkeling | 5.0 | 350 |
| Canoeing | 3.5 | 245 |
| Surfing | 3.0 | 210 |