How to work out the calories you burn
- Pick the Activity closest to what you did.
- Enter how many Minutes you did it for and your Weight.
- Read the calories burned, the rate per hour and how other common activities compare for the same time.
How the numbers are worked out
One MET is defined as the energy you use sitting quietly, about 1 calorie per kilogram of body weight per hour. Multiply an activity’s MET value by your weight and the time and you get the calories it burns.
| Activity | MET | 30 minutes at 70 kg |
|---|---|---|
| Walking, moderate (2.8 to 3.4 mph) | 3.8 | 133 kcal |
| Cycling, 12 to 13.9 mph | 8.0 | 280 kcal |
| Running, 6 mph | 9.3 | 326 kcal |
| Swimming laps, freestyle, slow | 5.8 | 203 kcal |
| Yoga, hatha | 2.3 | 81 kcal |
A heavier person burns more doing the same thing, because moving a bigger body takes more energy. Double the time and you double the calories.
About the Compendium
The Compendium of Physical Activities lists measured or estimated MET values for over a thousand activities, from running at different speeds to gardening and playing music. It was first published in 1993 and has been updated in 2000, 2011 and 2024. The values are for typical adults; people who are much fitter, older or carrying more weight can differ, which is why the result is a guide, not a measurement.