Calories burned for 99 activities from the 2024 Adult Compendium of Physical Activities, from your weight and time.
A 70 kg adult burns about 176 kcal in 30 minutes of brisk walking at 3.5 to 3.9 mph, and about 342 kcal running at 6 to 6.3 mph for the same time. The page uses the MET method. Each activity has a MET value, which is the energy it uses divided by the energy you use at rest, so sitting quietly is 1 MET, brisk walking 4.8 and running at 10 minutes a mile 9.3. Calories per minute equal MET times 3.5 times your weight in kilograms divided by 200. Multiply by the minutes you spent. A 70 kg person at 1 MET uses 1.225 kcal a minute, or 73.5 kcal an hour. The pounds box converts with 0.45359237 kg to the pound. The result also appears in kilojoules, and the table under the answer shows the same time and weight for eight other activities so you can compare.
A MET value includes the calories your body would use at rest anyway. The first figure is therefore the total energy spent during the activity, and the second figure, above resting, takes off 1 MET. For the 30 minutes of brisk walking above, the total is 176 kcal and the part above resting is 140 kcal. Use the above-resting figure when you are asking how much extra food energy an activity covers, and the total when you are adding up a whole day's energy use. The simpler rule of MET times kilograms times hours treats 1 MET as exactly 1 kcal per kilogram per hour, which is about 5% lower than the formula on this page.
The values are from the 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science), the third update of a list that began in 1993. It covers adults aged 19 to 59 and lists about 1,100 activities in 22 headings. This page carries 99 of them with their Compendium codes, for example 12050 for running at 6 to 6.3 mph and 17200 for brisk walking, from the walking, running, bicycling, water, conditioning, dance, sports, winter and home activity tables. The Compendium marks some values as estimates rather than measurements. Pick the entry that matches your speed or effort, because running at 5 mph is 8.5 MET and at 8 mph 12.0.
The result is an estimate for an average adult. People of the same weight differ in fitness, body composition, age, terrain, wind and technique, so a real burn can be well above or below the figure. Activities done at a pace the list does not cover, children, and adults over 60 (who have a separate Older Adult Compendium) are not modelled. Heart-rate watches and treadmill displays use other methods and will not match exactly. The page does not give diet or medical advice; talk to a doctor before changing your exercise or eating. Nothing you type is stored or sent.
For a 70 kg adult, a brisk walk at 3.5 to 3.9 mph burns about 176 kcal in 30 minutes, and a moderate 2.8 to 3.4 mph walk about 140 kcal (3.8 MET). At 90 kg the brisk walk is about 227 kcal. The result scales in direct proportion to weight.
At 70 kg, running at 6 to 6.3 mph (10 minutes a mile, 9.3 MET) burns about 684 kcal an hour, and 8 mph (12.0 MET) about 882 kcal. The Compendium lists running from jogging at 2.6 to 3.7 mph (3.3 MET) up to 14.8 MET at 10 mph.
A metabolic equivalent: the energy cost of an activity divided by the energy cost of resting. One MET is 3.5 millilitres of oxygen per kilogram per minute. Light activity is under 3 MET, moderate is 3 to 5.9 and vigorous is 6 or more, so walking at 3.8 MET is moderate and running at 9.3 MET is vigorous.
Watches estimate from heart rate, movement and your profile, while this page uses one fixed MET value per activity. The two can differ noticeably, and neither is exact. If you want a number for comparing activities, the table here uses the same method for each, which makes the comparison fair.
Yes, in direct proportion. A 60 kg person walking briskly for 30 minutes burns about 151 kcal and a 100 kg person about 252 kcal for the same walk. The MET value stays at 4.8; only the weight changes.
This page cannot tell you that. The above-resting figure shows the extra energy an activity uses, which is the part someone would count if they chose to eat it back. For a daily calorie target use the calorie calculator on this site, and speak to a doctor or dietitian if you are managing weight for health reasons.