Free tool
Everyday Activity & Exercise Calorie Burn Calculator
Choose an activity, enter your weight and how long you did it for, and see an estimate of the calories used. Heavier people use more energy for the same activity, so results are personalised to your weight.
Last reviewed:
Estimated energy used
158kcal
Walking, brisk pace (3.5mph) for 30 minutes at 69.9kg (4.3 MET)
For informational and reference purposes only. Figures are estimates; actual energy use varies with fitness, age, body composition and intensity. Calculated as MET × 3.5 × weight (kg) ÷ 200 × minutes, using MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). Includes resting energy.
All activities for 30 minutes at your weight
| Activity | Type | Approx. kcal |
|---|---|---|
| Sleeping | Everyday & household | 35 |
| Watching television (sitting) | Everyday & household | 48 |
| Desk work / using a computer | Everyday & household | 55 |
| Ironing | Everyday & household | 66 |
| Cooking or preparing food | Everyday & household | 73 |
| Food shopping with a trolley | Everyday & household | 84 |
| Washing up | Everyday & household | 66 |
| Hoovering | Everyday & household | 121 |
| General house cleaning | Everyday & household | 128 |
| Playing with children (moderate) | Everyday & household | 147 |
| Painting and decorating | Everyday & household | 121 |
| Climbing stairs (slow pace) | Everyday & household | 147 |
| General gardening | Garden | 139 |
| Mowing the lawn (push power mower) | Garden | 202 |
| Digging | Garden | 183 |
| Walking the dog | Walking | 110 |
| Walking, moderate pace (3mph) | Walking | 128 |
| Walking, brisk pace (3.5mph) | Walking | 158 |
| Walking, very brisk (4mph) | Walking | 183 |
| Hiking, cross-country | Walking | 220 |
| Running, 5mph (12 min/mile) | Running & cycling | 304 |
| Running, 6mph (10 min/mile) | Running & cycling | 359 |
| Cycling, leisurely (under 10mph) | Running & cycling | 147 |
| Cycling, moderate (12–14mph) | Running & cycling | 293 |
| Yoga (hatha) | Gym & classes | 92 |
| Pilates | Gym & classes | 110 |
| Weight training (general) | Gym & classes | 128 |
| Low-impact aerobics | Gym & classes | 183 |
| Cross-trainer (moderate) | Gym & classes | 183 |
| Rowing machine (moderate) | Gym & classes | 257 |
| Skipping (moderate) | Gym & classes | 433 |
| Swimming, leisurely | Sport & leisure | 220 |
| Ten-pin bowling | Sport & leisure | 110 |
| Golf, walking and carrying clubs | Sport & leisure | 158 |
| Badminton (social) | Sport & leisure | 202 |
| Horse riding (general) | Sport & leisure | 202 |
| Tennis, doubles | Sport & leisure | 220 |
| Football (casual) | Sport & leisure | 257 |
| Squash | Sport & leisure | 268 |
| Tennis, singles | Sport & leisure | 293 |
How this calculator works
A MET (metabolic equivalent) compares the energy cost of an activity with sitting quietly (1 MET). Brisk walking at 4.3 MET uses about four times as much energy as resting. Multiplying by your weight and the time spent gives an estimate in kilocalories.
Sources
- Adult Compendium of Physical Activities — MET values (Ainsworth BE et al., Med Sci Sports Exerc, 2011).
- American College of Sports Medicine, Guidelines for Exercise Testing and Prescription — kcal per minute = MET × 3.5 × kg ÷ 200.
- NHS physical activity guidelines for adults.
Want to put the numbers in context? Read our guide to realistic exercise for weight loss or see what calories look like in our calorie guide.
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